Maitake Mushroom

One of the few diet books that I kept was a volume called "The Perricone Promise" in which Dr. Perricone ties together nutrition, supplements, and topical creams which promise transformation in health...particularly noticeable in the skin. This is of particular interest to me because I have battled several chronic skin ailments and nothing has brought me long-term relief.
The nutrition promoted in the book is solid--thus my decision to keep the book along with its recipes. Lots of turkey, chicken, seafood, healthy fats, low-glycemic & antioxidant-rich fruits, yogurt or kefir, and multi-coloured vegetables. Yup, it's a keeper.
The topical creams remain a mystery. They are likely high-priced exclusive items that are available online or at high end department stores. I haven't tried them and I'm always leery about shelling out money for miracle creams that could be a disappointment or worse, exasperate my current condition to a worse state. I'm very cautious.
The supplements are a little intimidating too. Lots of Omega Fish Oil, some Peptide Functional Food Powder that remains a mystery to me, Acai juice and Maitake Mushroom extract.
When I first bought this book I could barely afford to follow the diet as it was written never mind the work involved in preparing the recipes.
I was able to take the fish oil for a short time but even though I bought the "non-repeating" fish oil capsules, they repeated. I didn't like burping up fish taste. The upside was that even though my chronic skin issues didn't disappear, my skin did look healthier than ever. I thought it would be cool to use the supplements and creams one day if I ever had the opportunity and wondered if it would make a difference.
It's now a few years later and I now have a supplement budget, albeit, a modest one. I started with following Dr. Don Colbert's basic recommendations which include the following:

• 1 Multivitamin
• 1 serving Fish Oil (liquid...not capsules...no fish repeat!)
• 1 serving Phytonutrient Powder

Now that I have become proficient in taking these supplements on a daily basis, I have begun exploring Dr. Perricone's recommendations. I increased the dose of fish oil to 3 servings a day (one with each meal), taking a daily dose of Acai (will talk about this in another blog) and began researching the Maitake Mushroom supplement that he recommends. He suggested choosing one of two different formulas:

• Maitake Fraction-D (for immune system)
• Maitake Fraction-SX (for blood sugar regulation)

In researching the maitake mushroom I found that it has been known to shrink cancerous tumours! Wow! Now, I don't have any cancer in my body but if I had free radical cells that were even thinking about growing into cancer, what a way to fight them from the start!

In the end, I didn't buy the Maitake Mushroom supplement online from the book's source. I went to Nutrition House and asked what they had. They carry a product called "Seven Medicinal Mushroom" which features the extracts from many health-promoting mushrooms including the Maitake. I figured I could graduate to a Maitake mushroom only online version later if I did well with this first product.

All I can say is "Yukky!" Certain extracts can only be preserved most potently in alcohol and this is one of them. I only take 1/2 tsp every morning and believe me, it is memorable. Before I administer this "shot" I have my water, fish oil, and phytonutrient shake ready. It tastes horrible but it's the worst thing I have to take all day and the taste is quickly washed away by my other supplements. Some people recommend diluting it with warm water and honey but I have no interest in making the dose last longer.

What I can say is that recently my family all came down with nasty colds and weeks later they are still coughing badly. I came down with the beginning symptoms of a sore throat, headache and achiness one day this week and figured my immune system was going to lose the battle. I stayed home that evening and went to bed early. The next day, I was symptom-free. I literally felt the battle my immune system was waging and was thrilled to see it had won in the end. No runny nose, congestion, cough, fever, missed work...wow!

I can't say the mushroom extract was the reason. As you know, I have done a lot of healthy things this year and have been supplementing regularly since the summer. It's reassuring though, to see that my body is doing it's job and that my immune system is not caving instantly to all the nasty germs going around. I say that makes taking some power foods a worthwhile investment!

Crotchet Creations by Leila Pare

One of our pastor's wives at WCF has begun actively marketing her crocheted hats, scarves & kid's purses in time for the Christmas season. I like her work and have purchased in the past, but this year I had a special order to put in.

I had purchased a water bottle carrier in Mexico a few years back. It sat in a drawer unused as many a souvenir does until I discovered my preference for drinking water out of a stainless steel thermos this past summer. Not only did my water stay ice cold all day but the thermos fit the crocheted holder perfectly making toting my thermos around less conspicuous and cumbersome.

My Mexican carrier was fine through the summer but as the weather has gotten colder and my wardrobe switched to darker colours, I decided a new one was needed. I brought my original to Leila and within a few short days my new black one arrived and it was reasonable priced too. I was thrilled!

I drink out of stainless steel because the perils of drinking from plastic are becoming more and more known. What good is it to drink healthy, purified water from plastic that is leeching chemicals that could eventually cause cancer?

I prefer to drink from glass bottles but anyone who has tried this will discover as I have, that they break easily at the least convenient moments. To find a glass bottle that holds a substantial amount of water, fits in cup holder and keeps the water cold all day, is near impossible.

Stainless steel water bottles abound but if you've used them, you'll find that the metal allows the water temperature to rise quickly to the environment temps and the bottle sweats too. Once I realized that my wide-mouthed stainless steel thermos would keep my water chilled all day/night, I was hooked.

To be truthful, the thermos belonged to Shawn but was rarely used. I adopted it and recently the whole family has acquired new thermos' when they realized how nice my water was to drink in comparison to the water in the average household container.

You can pick up stainless steel thermos' at Canadian Tire in or Meijers in the US. I'm sure Leila would welcome any orders for water bottle holders. You can select your own size & colour.

Gymboss

I've mentioned this before but it's worth mentioning again. I was introduced to a handy little gadget by a former client of mine that has proved to be invaluable many times.

It's call the Gymboss. It's a small timer that clips onto your waistband and can be set to beep loudly, softly with or without vibrate. The vibrate option is really helpful too for those times when you want your timer to be discreet.

You have the option of timing indefinitely not only one time span but two. If you are outside running for a certain amount of minutes and walking for another amount, you can set this gadget and it will beep and/or vibrate at the set intervals and continue to do so until you stop it.

The benefit of this is that you don't have to look at your watch constantly, fuss with resetting buttons or have two separate timers going at the same time.

When I first purchased this tool, it was for my walk/jog intervals. Very helpful.

When I signed up for the running clinic, I pulled it out again to help time my turnaround point for my weekly runs. Wonderful. I just ran until I heard the beeping, turned around and ran home until it beeped again.

I mentioned in an earlier blog that I was setting a timer on my computer to help signal water breaks in an attempt to drink more water consistently throughout the day. The computer timer was helpful but not for the periods during the day where I am not at my desk.

I discovered the my Gymboss timer is an excellent all-day timer that I can wear from the moment I wake until I go to bed at night. Consistent cues all day long to reach for my thermos and drink that water.

At first I had the beep on loud because I find it easy to ignore more subtle cues, but as this new discipline has become more natural, I've been able to put the timer on vibrate. This is way less disruptive to my day and to the people around me who look somewhat disturbed when a timer begins beeping loudly out of nowhere.

I started with 60 minute intervals between sips but once I developed the expectation of regular water breaks I found myself reaching for my thermos more often without any cues. That was when I set my timer for regular 30 minute vibrates and this has worked beautifully.

Considering that remembering to drink my water was one of my biggest challenges this year, I am very pleased to have found a reasonably simple way to stay on track and look forward the benefits of staying consistently hydrated.

I highly recommend the Gymboss. It's inexpensive, small, lightweight, practical and relatively easy to use. It uses AAA batteries and is very durable.

One side benefit from my new timer/water drinking habit is that Paris, my daughter, has followed my example. She tends to get headaches and has discovered that if she drinks water frequently during the day she can avoid many of these debilitating episodes. She uses her watch but when we are together, she watches me to time her sips. She has asked for her own Gymboss...shhh...don't tell her, but I ordered one for her in hot pink. This way she can wear it to school and never disrupt the class.

If you are interested in purchasing your own Gymboss, go to: www.gymboss.com

Somethin' Pumpkin

It's been a little while since I've blogged but it's not because I've ditched my healthy choices and gone the way of cream-laden coffees and glazed donuts. No, I'm still at it. I have been shifting gears internally and my fragmented thoughts could not be expressed coherently so I've waited. Some may call it writers block but I see it more as the receding of the ocean water just before a huge wave is about to hit. So get ready!

One delight I was introduced to by my mom on Thanksgiving Day is the Dark Chocolate Pumpkin Cupcake. Anyone who has been reading my blogs regularly will know that my two biggest downfalls this year have been cake-inspired. With my year of healthy choices commitment coming to an end, this recipe for pseudo chocolate cake-like treats is a great way to allow some fun back into my diet without reverting back to bad habits.

Pumpkin in chocolate cake? Yuck!! That is exactly what I thought until I tasted it. I don't eat anything pumpkin so I was skeptical. You can't taste the pumpkin and yet, it's in the recipe giving you points for vegetable consumption with every bite.

Here's the recipe:

1 Duncan Hine's Dark Chocolate Cake Mix
1 14-15oz can of pure pumpkin (not pumpkin pie filling-that's different)
1/2 cup water

Mix the pumpkin & water together in a bowl. Add cake mix. Stir and pour into muffin pan. Bake according to package directions.

Yield: 24 cupcakes. Each cupcake contains: 90 calories, 2.3g fat, 0.8g saturated fat, 17g carbohydrates, 0 protein

Now, in my sugar deprived state, this cupcake is wonderful just as it is but some people prefer to put just a little icing on top just to give it that extra touch. Another person actually baked this recipe as a one-layer cake complete with walnuts & frosting. You can do whatever you want so long as you know that anything added will also add calories, sugar and fat too.

What you don't get is the eggs and oil that cake recipes usually call for and you get the benefit of vegetable nutrition. In fact, it has been discovered that these tasty little desserts will assist you greatly if you tend to be a little constipated. Warning--do not eat four servings and then go for a run!

I will admit that my family has not embraced this recipe as I have. They knew what was in it before trying it and they swear it doesn't taste good at all. I think that if you make this recipe for your family they will enjoy it and never know that it has nutritious ingredients at all.

60 Minutes

My goal this year wasn't to lose 15lbs or fit a certain clothing size. It was to make healthy choices and hopefully automate them to the point where they become life-long habits...stress on the "long life" part. Using Dr. Don Colbert's "Seven Pillars of Health" as a guideline, I have definitely paid tribute to many healthful practises over the past 9 months.

Some of these practises were definite like the decision to abstain from coffee and processed sugars, but others are more touch and go. Some days I got it and some days I don't.

My running clinic had a registered dietitian come in and give a talk. Near the end she talked about hydration and how important it is to sip water consistently throughout the day and how that helps not only with running performance but health as well. I needed to hear this because although we spent the money to install a reverse osmosis unit, I have been lax in this department and really want to develop more automated positive behaviour.

My challenge is that every day I decide that this is going to be the day I consume 8 cups of water. I religiously fill my stainless steel thermos and it is my only source of hydration throughout the day so I'm scoring big points and have high hopes. Unfortunately, my desk job doesn't stimulate the desire to drink and I'm rather focused on my tasks so hours go by and I finish my workday realizing that I only reached for my water a couple times.

Today I tried something different and it worked beautifully so I'm going to share it with you. This method is conducive to me since I rarely leave my desk. If you are mobile during the day, you may need to vary this a bit.

I found a website that acts as a timer. http://timer.onlineclock.net/ You specify how many minutes from 1-60 that you want to time and then forget about it. I decided that an hourly cue would be a huge improvement so I set it for 60 minutes.

Sure enough, I was thoroughly engrossed in my work when I heard a strange noise coming from my computer. At first, I was concerned that my computer was failing but then I remembered, it was time to drink my water.

Very effective. I took a deep drink and reset the timer to 60 minutes. This went on all day and every time it was like having someone shake me by the shoulders and remind me that I need to take a quick break and pay attention to my body for a couple seconds.

Maybe now I need a timer. I will definitely use this method until the habit of hydrating regularly through the day is second nature.

Cheers!

Shoe-In

This week marks the passage into the second half of my Running Factory Learn to Run clinic. I want to say that running has become easy and that I'm actually enjoying the measured minutes I spend outside pounding the pavement but I'd be lying. Not that I really despise it. It's one of those love/hate scenarios that keeps me guessing.

I relish the idea of being a runner, but if it wasn't for this structured program that includes weekly jogs with group leaders and other participants, I wouldn't be pushing myself this hard. I missed one homework sessionn due to a crazy weekend and paid dearly for it. The group sets an unrelenting pace, every week adding minutes to our run time. I think I'm improving because I stay in motion and haven't collapsed, but it's hard to tell when the bar is constantly raised!

Sometimes I enjoy it. Once I warm up and become oblivious, if not grateful, for the chill outside, when the discomfort in my legs numbs to a faint ache and my ragged breathing takes on a rhythmic pace resembling life -sustaining oxygen intake. Somewhere in the midst of it all there is a moment or two where my body is in perfect harmony and I can take a look around me and think, "This isn't so bad, I can do this". It's a brief feeling that is soon overridden by muscle and joint complaints as I begin to fatigue.

I like the feeling when the run is over. Knowing I got an intense workout in and it is done for a couple days. The tired, spent feeling that says it's okay to relax a little now.

That's the poetic side.

Last week, our clinic began with a talk about the importance of footwear and Joe, the owner of the Running Factory, did a great job. Good timing too. I have blogged about my knee hurting but on this particular night I could barely finish because the bottoms of my feet started to burn and cramp. Ouch! I started to panic when the pain began. Maybe I had bitten off more than I could handle with Level 4 and was going to sustain an injury that would force me to stop running entirely.

Fortunately, I decided to retire my favorite running shoes, which I have worn for almost every workout over a 2-3 year period. Joe said that running shoes should only be for running because even standing or walking in them lowers the compression life of the sole. My fav sneakers still look great but the sole was dead and buried in terms of compression.

I had another pair of runners that I bought at the same time as my preferred pair but had worn them very little due to the style. Next time I went for a run, I laced those ones up instead. What do you know? Joe is smart. My knee pain eased up a little and that nasty cramping and burning on the bottoms of my feet has completely disappeared. Imagine if I bought a really good pair of new sneakers...I might actually experience some pleasure in this activity!

One Year Mark

Today is a significant day for me. October 17th marks one full year of coffee & pop sobriety.

Wow! This is an accomplishment for me. Never in my 13 years of addiction has this been done. I think my previous record was somewhere around 3 months where I would be lost in the futility of my decision and go eagerly back to the comfort of my favorite beverages.

I'd love to say that I'm completely cured after 365 days of saying "no" and that I am in no danger of slipping back to old habits but this is not a truthful statement. Most days I don't even think about Tim Hortons, Starbucks or Diet Coke and I'm okay, but as recently as yesterday, I struggled with the temptation to indulge.

The desire is not constant or I don't think I could be strong enough to avoid it. No, it comes occasionally but as intense as the first couple days of deprivation.

See, my husband is still a coffee drinker and most of my friends are too. When I quit brewing our choice coffee at home, Shawn lost his enabler. He now gets his daily dose at work and goes through the Timmies drive-thru on the weekend. Inevitably, I am with him as he pulls into the drive-thru line en route to our destination and my longing for coffee or an ice caps is wakened. I have avoided trying to convert Shawn to my way of thinking and he has lowered his consumption on his own, but these weekend tributes to Tim Hortons continue. I remind myself that this is my choice and I am choosing not to drink these beverages for my own reasons. The internal reasoning is loud and so far, my best intentions have won out.

The diet soda cravings are very much the same. I'm okay most of the time unless we visit a fast-food restaurant and everyone is sipping their pop. I carry my stainless steel thermos with ice-cold purified water and that is what I drink. It's not the same but it works. I am constantly amazed at the response of my mind and body when I hear the crack and zip of someone opening a can of soda. I could be across the room, engaged in a conversation and the sound would get my full attention.

This weekend was a powerful reminder. We attended a conference and a wedding in a 2 day procession that involved early mornings, late nights and suspended downtime. I watched conference goers cradling their paper cups of java and my own hands felt strangely empty. A stainless steel thermos doesn't have the same warmth. Between the wedding & reception, I wished for the sustainment of a Starbucks but no such bliss for me. I watched Shawn enjoy.

So why? That's what I ask myself over and over during these moments. We gave away our coffee maker last month and just yesterday, our stash of Tim Horton's grinds. A year seems like it should be long enough but after yesterday, I'm still asking these questions. This was my answer:

1) Less frequent bathroom visits. I could drink more water and create the need to eliminate more often but with coffee or diet soda, I was in the washroom incessantly. During this busy weekend, I watched women almost running out of the conference sessions in an attempt to get to the ladies room on time and I felt no such discomfort. This is a small thing but for the girl who had to sit on the isle most of her life, it's a great benefit!

2) The ability to sleep in. While coffee may make waking up during the week a little easier, it never failed that on the one day I could sleep longer, my caffeine need would wake me at my regular time. If I tried to stay in bed, I would wake with a headache that spoiled the beginning of what is supposed to be a relieving day of rest. Not anymore. Now, I can sleep in occasionally with unspoiled indulgence and when I wake, I feel great!

3) More money. Those comforting visits to Timmies or Starbucks cost a lot. Even keeping our home stocked with grinds, filters, and cream was an added expense. Now, our grocery budget is trimmed and my personal spending money is saved for tangible purchases. This is a great benefit!

4) Less upset stomach. During the height of my caffeine consumption, my stomach would tighten up like a rock. Nothing I did could relax the ball of tension I felt in the pit of my belly. Over the past couple years I have come to realize that I am constantly working to manage anxiety. Caffeine-laden beverages tend to contribute negatively to this effort.

5) Irritability. I haven't suddenly turned into a relaxed, sweet individual. In fact, this year I have seen all sorts of negativity come out of me as I faced interpersonal conflict without the benefit of some basic comforts in my diet. What I have noticed however, is that I no longer experience the agitation that comes with being deprived of my addictive substance. Power outages, lack of access to coffee shops, or other delays in receiving my caffinated beverages would inevitably make me edgy and demanding due to the unwavering, protest of my body. It's hard to put a value on not experiencing this and behaving so primitively.

There are probably more benefits, but I think you get the point. Although, it may seem like a small thing to some, it does make a difference. Whatever I feel that I have lost in this process, I have gained a lot too.

Here's to another year!

Stretching

My latest addition to this year's healthy lifestyle choices was by necessity.

The closest I have suffered to an acute injury was a minor incident that strained my right knee when I went skiing almost 20 years ago. Since then, it was the first place to complain about exercise of any kind but it wasn't debilitating. Even during my fitness instructor years, that knee was nothing more than a warning sign to rest.

Over the past couple years however, the knee has begun to protest a little louder. It flares up when I try to do leg exercises, is the first place I feel discomfort during bike rides and runs, and aches constantly. I even have to be careful how I get up or down from the floor or how I bend it. This would be defined as a chronic injury. An injury that has happened to a joint, tendon, or muscle over time from repetitive use or abuse.

In our running class they had a physical therapist speak about stretching properly and although I know all this stuff, I paid close attention. She spoke about stretches that are specific to running and even addressed why "Runner's Knee" happens and how to stretch to help avoid it.

Shawn is good about doing some token stretches before bed but I admit that by the time I think about going to bed, I'm too exhausted to do more than my usual bedtime routine. I fall into bed and listen to Shawn doing his 2 minute stretch with a grunt here and a crack there knowing I should be doing it too, but well...maybe tomorrow night.

I don't know why as humans we wait until it's almost too late before we make a healthful change but the pain in my knee and my desire to continue vigorous physical activity has finally motivated me to stretch regularly before bed.

Last week I finally put a calming Enya CD in the player and went through a series of stretches that I could practically do in my sleep (which may be necessary at some point). It's not lack of know-how that has prevented me--just plain laziness. I decided that I would stretch to two songs every evening before my head hit the pillow.

It felt good and I slept better. No noticeable improvement in my knee as of yet but there are other things I can do like icing it and getting a new pair of running shoes. The point is, I'm doing something important to my long-term health & mobility by stretching my body every night. We lose flexibility as we age and often, that is how reduced movement and injuries occur.

I'm really good about washing my face, brushing my teeth and over the 1 1/2 years, I've even gotten extremely good at rubber-tipping. All these habits have helped me tremendously. I don't really need or want another thing on my to-do list before bed but this latest 5-10 minute stretch ritual is exactly what the doctor ordered.

Miracle Apples

My annual pilgrimage to Leamington for apple-picking was delayed this year. Typically I find myself at Thiessen's too early in the season and my favorite apple, Mutsu, is not ready to be picked so I try to wait til later before making the 45 minute drive. I guess I waited almost too long this time.

I was advised by a good friend that when she went earlier this week, the trees were bare except for several varieties that I (and apparently the general public at large) are not fond of. She said the only options were to pick apples up off the ground (yuk) or from the barrels (where's the fun in that?). Duly warned, I decided to make the drive out there in hopes that it wasn't as bad as she had reported.

It was. After the wagon ride past a whole row of fruit-laden golden delicious apple trees I was optimistic that somewhere there would be a pocket of unpicked Mutsu apples just waiting to be found. When my two children & I trekked into the Mutsu isle we were speechless. Not only were the trees completely bare of fruit but there weren't even piles of apples laying on the ground around them. It was as if professional pickers had gone through and taken everything.

Somewhat disheartened, we decided to go down one isle right to the very end. I looked one way and Paris looked the other. Mutsu apples are green and the trees were very leafy so we scanned carefully in hopes of distinguishing the orbs of the apples from the foliage. Nothing. I was shocked. How could every apple be gone? At the end of the row we discussed our options.

Paris suggested that we pray that God would help us find some Mutsu apples and try another isle. I had been thinking the same thing but had hesitated suggesting it because it was our fault for being so late to arrive and what did we expect God to do, miraculously grow us some apples?

Thrilled that my daughter has adopted our faith in God's mercy and provision and that she initiated prayer as a response to a problem, we joined hands and both took turns asking the Lord out loud to help us find any apples that were hidden so that we could fill at least one bag and go home with something. We then returned to our careful searching of every tree.

I shouldn't have been surprised when we suddenly came across solitary apples hidden behind leaves or branches. Only a few of them were up high enough to require Paris to get on my shoulders to get them. Most were within easy reach for both of us. We hadn't seen one until after our prayer!

"I found one!" was a call of delight that would stop us both from our search so we could admire and inspect the fruit. As our two bags filled up slowing over the next hour, we chatted excitedly about how generous God was to us and we literally thanked Him after every discovery. Trysten wasn't as interested in our project but even he joined in near the end and found three all by himself.

There weren't any people picking in our rows for obvious reasons but occasionally pickers would happen by us staring incredulously at the bulging bags we were carrying.

"Where did you get those?" they would ask every time.

"From these trees," we would answer with a smile and a quick glance at each other.

At one point we heard a child say, "Grandma, there's no apples on these trees!" It was true but you wouldn't know it from the bags we were carrying.

Finally, we decided we had looked enough and we were getting chilled. Trysten had already bailed on us, taken the wagon ride back to the main area so he could play in their playground. Paris & I decided to walk back to the weigh station and shared an apple on the way. It was crisp, juicy and tasted like the best apple we had ever eaten. Gifts from God are always perfect.

My arms burned from the weight of the apple bags on the way back but it was a good pain. We had come to an empty orchard and we were going home with plenty. Our cheeks were rosy and Paris was enjoying herself as much as I was.

"Mom, it's like expecting to find a treasure only to find out that it's gone but finding a trail of jewels one by one."

I felt the same way.

Technology Dreams

As much as the writer in me enjoys the written page as I mentioned in "Paper Versus Digital", there is a "techie nerd" in me that also loves the intricacies of technology. Like I said before, I did have a favorite diet/exercise program that I used up until I switched to Blackberry. My recent running adventures and aspirations for triathaloning next year have reawakened the desire to use technology to my advantage.

My recent switch from Palm OS to Blackberry has been a dismal disappointment. Blackberry is great for some people but for me and my favorite applications, it was like leaving Windows and returning to DOS programming. You know the black screen with the original computer font and little, if any, clip art? Even the favorite programs that did offer a cross-over to the Blackberry format lost their appeal. I've been living with this I have dared to dream of something better.

You see, as a runner I want the capability to record my heart rate, speed and distance. I have an old Timex heart rate monitor & watch set that has been used much and has decided to die after many battery changes. It only recorded heart rate anyways so I'm not too sad to let it go. I have set my sights a little higher and would like to invest in a watch & chest strap that will not only give me the desired feedback but will allow me to upload that feedback to my favoured diet/exercise application.

As a cyclist, I want that same gadget to record my cycling cadence, speed, distance, and heart-rate. Usually this requires an additional mounting device that attaches to your bike.

As a swimmer, I want this gadget to record my heart rate...not sure if it is able to calculate anything else like speed or distance but that would be nice!

My dilemma is that newer technology like the IPhone or Android phones are very expensive and to utilize the GPS and applications that would help make my aspirations possible, I would need to get into a data plan. This is foreboding, not because I wouldn't want to go this route but because of our financial goals, my husband & I have chosen not to designate our money in this way. We prefer to pay off our mortgage instead of throw our money into the atmosphere!

After careful research into my wants & needs I have decided to go backwards in technology instead. If I return to a Palm OS Smartphone I can regain my favorite program and acquire a Polar heart rate monitor system that communicates with it via infrared. It's not cutting edge but I can access it and utilize it without committing to a three year contract and spending a hefty amount monthly for a data plan.

It's not free, however. I can purchase a "new" Treo 680 (in RED) for around $140 and sell my Blackberry Curve online to help offset the cost. Although the models of Polar heart rate monitors that I can select from (the ones that work with Palm OS) are now discontinued, they're still available from a few retailers and run in the range of $350 not including some of the accessories I would need to add to get the full usage that I dream about. Things like a foot pod, bike attachment, cadence monitor, etc. Add it all up and it's a rather large investment for aging equipment.

I was ready to go for this. I had my plan laid out and found some worthy candidates online. Even a deal on a used Polar monitor with all the accessories. I even had Shawn's blessing to spend my future Christmas gift and spending money ahead of time and pay it back later (all courtesy of our household savings). This is where another important discipline in my life kicked in. I have a history of getting my sights on something I want to achieve and then purchasing whatever I think I need to get there...before I really have the money in my possession.

I could do this--it's not morally wrong, but it goes against something more important that I believe God is working out in me. First, I need to learn patience when it comes to purchasing. Sometimes the wait seems painfully long but if the desire is lasting, a person will make the sacrifices and save for something they truly want. It's important to remember that stuff is stuff and it will be there when we are ready to purchase. If it isn't, something else will be.

Secondly, as exciting as the capability to accurately measure my progress is to me, it will never replace the actual activities that I am performing. It's more important that I have the $ to go for a swim and actually DO the swim than it is to have the fancy stuff needed to measure my swimming performance. Same with the running and the cycling.  I can tend to get so caught up in the technology & measurement aspects  (they do have their value) but it's important to remember that it's not absolutely necessary for success.

So, I have decided to do the old-fashioned thing which is to save, wait and purchase as I have the resources. I can train for my triathlon and even complete the event without any gadgets at all. Maybe this kind of training is just important, if not more so, than the physical kind that I will be doing in the upcoming months!

The Plan

During my search for group exercise classes in my three favorite activities, I inadvertently set a plan of action that will help me achieve some goals I set a couple years back. I am currently involved in a running clinic that will help me achieve the standard triathlon running distance of 10K. Ever since my first 5K I have wanted to run an official 10K event.

After my first triathlon, I had decided that I would like to do another one but with a "real" racing bike and after having some swimming lessons. I got the real racing bike this year for my birthday so that part is done, but there was still the issue of honing my swim skills so I don't have another near drowning experience.

I saw a Saturday 6am swim practise at St. Clair that I could see myself using as a training option. There is a swim coach on deck that you can consult with. All the practise in the world won't help me improve if I don't get some instruction on proper form & swim technique so I have decided to use my Christmas gift allowance for private swim lessons. This way I can practise what I am taught during my swim lessons. Sounds like a plan.

Sometime next April the Running Factory will offer their annual running training which is designed to help learn-to-run graduates increase their strength & speed which will decrease their running time. I have thought that this would be an excellent way to get back into running after the winter months.

I'm not sure if I will join an official cycling club or just train on my own, but I plan on getting lots of riding time in too.

If all goes according to speculation, I will be ready to enter a full-length triathlon next summer. That is if I can find an event that is on a Saturday. This can be a challenge since the favored day for hosting such events is usually Sunday. I have made a commitment not to participate in fitness events on Sunday because of my desire to honor God on that day and attend worship at my church. There are not many events on Saturdays but I will look and if I can find one, that will be the one I participate in.

So next year I will be repeating the century ride, running a 10K and a full-length triathlon if I can find one! That's the goal I'm working towards. Should keep me plenty busy and give me lots of reason to get in the pool, lace up to run, and pedal that bike!

Homework

Not only have I committed to meeting a group of runners on a weekly basis but apparently, I have homework that needs to be done twice a week to ensure the success of my clinic experience. Two independent running sessions that duplicate the time set at the group class. This for the girl who makes it a rule not to run more than twice a week.

My first practise run was scheduled for Wednesday. I was still experiencing post-workout soreness from Monday and it was so intense that I tried to wake up TWICE that morning and had to return to bed both times. The head to toe ache made me think that I had come down with a virus and needed to rest.

On my third attempt to rise, I was moving slow. I was behind schedule and trying to prepare for a long day, first at work and then later teaching a financial class at church. I figured that having lost my early morning jump on exercising, I had lost my chance to "do my homework" and wouldn't be able to fit that 25 minute run in like I planned.

I'm not sure when I decided that I was not going to leave for work until I had completed my fitness obligation but I walked my kid's to the bus stop, kissed them, and set out for my run. It was now raining and Milo, who is usually ecstatic to be my partner, was not enthused about getting wet. I wasn't either but we were going to face this challenge, shower, and get on with our day.

It wasn't easy. Every step hurt. Because of the rain, there was no-one else out on the trail at all. I was amazed that I could keep putting one foot in front of the other and move forward, but I did. Before I knew it, my timer alerted me to turn around and head towards home for the last 12.5 minutes. Milo was much more excited about that and I admit, so was I. As a result, our pace quickened slightly and it didn't hurt quite so bad.

When it was over, I felt so good. I knew that this 2nd workout was a hurtle and that running this season would likely not be as uncomfortable as it was during this session. I went on with my day feeling strong, successful and more sure of my impulsive decision to join the running clinic.

Today, Saturday, was my last homework assignment for this week. Again, my early rising plans were foiled due to a late social evening, but I headed out after a day of grocery shopping with the family. Milo had been couped up all day and was glad to be outside. Shawn laced up his Rollerblades and accompanied me.

I wasn't as sore but I worked pretty hard trying to keep the pace that Shawn & Milo were setting. I couldn't speak except to gasp out the occasional answer to Shawn's questions. The reward was that I was able to cover more distance this time around. It was over quickly and it felt good. Shawn even complimented me on my running ability and that felt great too.

Week one is officially over and I am ready for Monday's group run feeling much more confident. The running time is going to increase to 28 minutes and this time I am going to bring my Ipod shuffle and show up on time! I'll tell you how it goes.

Running Factory-Week One

I woke up this morning (Mon) with no idea that I was going to sign up for the Learn to Run program at the Running Factory. I knew I needed to find something...anything... that would indulge my enjoyment of fitness in a social setting.

I browsed cycling clubs, swimming clubs and finally running clubs. I found some good leads for all three but when I saw that the running clinic that I had wanted to join for a couple years was starting...gulp..on this very day, I knew I had to do it. I decided this by 8:30am just before leaving for work!

I knew I had made the right decision because all day I felt excited and well...hopeful. I was going to be joining a group of people who were all there to run and get better at running.

I called the store to ask a few qualifying questions. The gentleman on the phone asked about my running history and sounded like this learn to run program may be a little too basic for me. I assured him that I hadn't run for a while so he suggested that I take level four. Oh, there's different levels? This I had not known and it sounded good. Level four, he explained, is where runners work up to running an hour straight. This sounded perfect for me.

After work I came home at my usual time and had an hour to get the mail, make supper, eat, check the kid's chores and school agendas. We ate a modest supper of sandwiches and I had plenty of time to change and head out the door. That's when things started spiralling out of control.

First, I never bothered to write down the address and I was guilty of being too dependant on my GPS which failed me miserably. Apparently, The Running Factory doesn't exist in GPS-land. It searched and searched and searched but it couldn't find any Running Factory anywhere. I drove in the general direction I thought it was and I would have stopped to enter the address...if I had bothered to bring it!

Somehow, my memory guided me to the store's location (albeit not the most direct route) and I was faced with a new challenge. Parking. Cars were jammed into the tiny store lot and blocking each other in. Another person squeezed their car into the last possible space (the driveway) so I went around the block looking for somewhere to leave my car. I settled on the lot across the street that had a "For Sale/Lease" sign and hoped I wouldn't be towed by some irate business owner while I was out running around.

Just as I entered the store the people gathered there were heading outside. I found out that instead of being 10 minutes late, I was actually a full half hour late. I felt better when another girl came up beside me saying that she too thought it started at 6:30pm and not the 6:15pm listed on the website and materials. Sometimes I wonder that I can actually tell time, never mind read.

I literally dropped my stuff on the store floor and chased the group outside. Fortunately our group leader was holding up four fingers and I was able to count them so I made my way over. We exchanged a few pleasantries and then began to walk down Prado street. It seemed like we had only been walking 30 seconds before the word came back that it was time to run. I started to jog and asked one of the three instructors how long this first run was going to be.

"25 minutes" he said, "and there's only one run in this group."

What? My mind tilted. I thought learn to run programs did a walk-jog combination until you gradually were running the whole time. That's what I signed up for. Groups 1-3 do this but not group 4. No, group 4 starts at a full 25 minute run and works up from there with solid runs week after week. I admit, I panicked. I've been lazy with my pace and I can't remember the last time I ran for 25 consecutive minutes. Maybe the triathlon a couple years ago? Oh, this was going to be bad.

I had no choice. I wasn't going to be the girl who thought she could do level four and had to be sent back to level three instead. Yup, it was pride. I thought about all the physical activity I do and decided that although the next 25 minutes was going to be uncomfortable, I was capable. There's a big difference between the two!

I wasn't the slowest but I was far behind the fastest. One of the group leaders settled into pace beside me and kept me company while I endured. Everything in me wanted to ask, "How much longer?" about twenty times and I wanted to walk very badly but I had to keep going.

I was so happy when that miserable 25 minutes was over! I would never have pushed myself to do that on my own. One of the group leaders took a look at me at the end of the run and commented that I was working too hard. Very observant! I felt like my head was going to blow up and I was gasping for air. I told him I wasn't expecting such a long run on the very first night but that I'm very active so I thought I could handle it. I'm always trying to do more than is "safe" or comfortable...something challenging. This definitely fit.

I don't know why running is so hard for me when there are many other activities I can do for hours on end but in this next nine weeks, I am going to push myself past the cozy, lackadaisical limits that I've settled into when it comes to this discipline. I definitely did that tonight. My stomach was churning precariously and my ears got real hot on the drive home. It was a wonderful feeling that I haven't experienced since training to teach BodyStep years ago. Limits expand as you push them and I haven't been pushing very hard to be honest.

Apparently they expect you to repeat this ritual twice during the week on your own. Hmmm...does anybody want to go for a run?

Stepping Out

I have been thinking about joining a fitness group or club (not a gym) for a while and this morning while researching what is available in the community I discovered that the Running Factory's Learn to Run clinic was beginning today. I just knew that I had to sign up and do what I have been longing to do for a couple years now.

I'm not sure exactly why I waited so long. There are all the usual obstacles. Money is a big one because we live on a fairly tight budget. I have a home gym so it seemed unreasonable to pay to do something I could easily do on my own at home. It'll take 3 weeks of my discretionary spending money to pay for the 9 week clinic, but for the first time ever, I felt it was worth every penny.

Then there is time. Working full-time, making supper, raising a family, trying to do renovations, volunteering, and all the other things on the to-do list made the trek across town once a week feel like a total waste...especially since I have a great trail right outside my doorstep.

Finally, there are the mindsets. I used to be a fitness instructor and a personal trainer. I've run a 5K and did it again when I completed a triathlon a couple years ago. This summer I rode 100 miles in one day. I don't need any more head knowledge and I'm certainly capable of the physical activity. Why would I want to pay or take extra time for something I can do on my own?

The answer isn't really a logical one from my perspective. It's emotional. There was something intangible, but very real about making a commitment to a 9 week program and that one solid appointment every week. Being in a group with other people who are united in purpose and feeling the camaraderie that results from achieving a common goal. The pace is set by those who are experienced and any temptation to "just take it easy" goes out the window when your performance is being monitored by others. I also liked not having be responsible or in charge. No-one was asking me how to eat or exercise right and if I don't show up for a couple of the sessions for some reason or another...the show will go on without me. It's an odd relief.

I have felt more excited today than I have felt since completing my century ride in July. I loved my first clinic session and have realized that I need to have at least one group "something" involving fitness every week in my life to motivate, energize and hopefully contribute to the positive experience enjoyed by all who workout along side me.

If you've always wanted to get out there and do something outside your comfy "box", it's not too late to join in. Don't wait too long or you will certainly reason yourself out of taking the first step.
http://www.runningfactory.com/

Breaking the Rule

A long time ago I learned that I have a natural and very persistent urge to sample anything that I take the time to bake and it is strongest in the first hour after it comes out of the oven. Why wouldn't one want to taste the fruit of their labour? I came to terms with this and decided that I wouldn't spend my valuable time making anything that was going to deter me from my health & fitness goals. Bake what is going to assist and nourish me, and if necessary, buy at the store what my family insisted on consuming that doesn't help at all.

This rule works for me when I don't break it. Raw, natural, and otherwise healthy baked goods I can spend hours on and enjoy. The other stuff can come home in a bag or a box and go in the cupboard, freezer, or cold storage without me having to touch, smell or otherwise handle it in any way.

This week I went against this natural law and suffered the penalty for it.

My children launched a campaign to bake homemade chocolate chip cookies. They started with "Remember?" questions that went like this:

"Remember those chocolate chip cookies mom used to make?"

"Remember when she made us wear a scarf over our mouth so we wouldn't breath germs on the cookie dough" (Okay, we were making them as Christmas gifts so I wasn't taking any chances!)

"Remember when mom let us mix the dough with our hands?" (After a thorough washing, I promise!)

Then they started getting serious:

"Mom, are you ever going to make cookies with us again?"

"Those cookies tasted so good"

"That cookie recipe is the best one ever"

In the store they excitedly pointed out the massive bag of chocolate chips and I don't know what happened. Suddenly this force took over my body and I heard the words, "Go ahead and put them in the cart" come out of my mouth. That's what if felt like anyways. In actuality, I chose to listen to the conflicting voice inside me that says a mother's love means indulging your children now and then.

My kids were equally incredulous and they practically tripped over themselves to get the bag before I changed my mind. I almost did. I wanted to, but I knew that it would be beyond cruel to back out after I had raised their hopes.

Once home, the chocolate chips went into the cold storage and I hoped that the family would forget they were there. No. The chocolate chip cookie questions, statements and innuendos continued until finally I decided that we would make a big batch and get this over with. Trysten & Paris were elated.

We doubled the recipe and I helped the kids assemble the ingredients but I made them handle the dough. I didn't get involved until the hot trays needed to be taken from the oven and the cookies carefully lifted off in their molten state to be put on the plate. Big mistake. The mix of brown sugar, butter, vanilla, walnuts, coconut and chocolate chips was beyond intoxicating.

My children wanted to take platefuls around to the families in our neighborhood. This was a monumental event for them and they wanted to share the experience. These are the best cookies after all! They had my blessing because I just wanted them to be gone as quickly as possible.

While they were outside bestowing their baked goods to the hungry neighbourhood children and their equally interested parents, I was left alone in the kitchen. I was overwhelmed by desire for these cookies and before I knew it I ate three. I wish I could say that they tasted horrible to me and made me feel dreadfully sick but they didn't. They tasted wonderful.  Sorry, it really is a great cookie recipe! I thought about you all reading about this indiscretion in my blog but at the moment, I didn't care.

Having said no to a lot of sweets this year, I wondered why it was so hard to say no to these warm, gooey treats. That's when I remembered that I had been untrue to my own rule and I hadn't been tempted before this because this was the first time this year that I had made this recipe. I had sabotaged myself.

Shawn saw me packaging the leftover cookies later that evening and offered to help put them away. They were safely rested in the freezer and my family has been enjoying them daily. They haven't had any pull over me at all since that first hour out of the oven. In trying to decide how I could handle the situation better next time I had all sorts of options.

1) I could have not succumbed to the cookie campaign and said no to the chocolate chips in the first place
2) I could have helped the kids assemble the cookies and had dad take them out of the oven while I either left the house or kept occupied (perhaps tied up in the basement?)
3) I could hire a babysitter and have her make the cookies with my children (I have done this before)

Sometimes you need to know where you are weak or broken and build a wall of protection around that area so that temptation doesn't unnecessarily overcome you. I'd love to say that I have built up incredible will power that makes me immune to my own freshly baked chocolate chip cookies but we all know now that that is simply not the truth. I can say no to those cookies before they are made or after they have passed the "freshly baked" stage so I just need to make sure I don't go there.

Its been many days now and I suffered the consequences of sugar cravings the day following the cookie episode. I didn't allow myself to wallow in guilt over it but it was harder to make good choices after I had let down my own standard. Once you cross a line you have to decide if you are going to keep going in that direction or turn around and walk away. Walk away.

Conscious Competence

During a lunch discussion with my mother she shared that she had recently heard one of the best arguments for keeping a food & exercise journal. Since I attempt to keep a regular log of my food intake and physical activities and was just resuming this discipline after a couple weeks of neglect, I was interested to hear a persuading reason that would motivate me to continue.

What would you think about about boarding a plane and having the pilot announce that on this flight he had opted not to do his routine check of the instruments and had decided that he wouldn't use the guiding instruments at all? Would you feel confident that you would arrive at your destination, never mind safely or on time?

How would you be able to manage a regular work day without the aid of your watch, clocks, day timer schedule or any other tracking devices that assist you with time management? How likely would you be to remember your appointments and arrive precisely on time for them?

My mom recalled several other examples that were made along this premise. I was intrigued because even though I subscribe to the success of tracking my nutritional and exercise choices, I've always born a sense of shame for needing to do so. I guess it was because there are so many people who are naturally thin and don't need to watch the amounts of food they eat or ensure that they burn enough calories to maintain a healthy weight.

Experiencing a measure of competence using this method of tracking, I have experienced the curiosity and dismay of people who view this behaviour as somewhat obsessive compulsive. There is an underlying expectation that this is not part of normal existence and that one shouldn't need to plot their course when it comes to this part of your life. Yet it is perfectly acceptable, even expected, to do so in other areas.

How likely are you to let a brain surgeon fly by the seat of his pants, go with the flow, and guess while conducting brain surgery....on you? Wouldn't you want a surgeon who was a perfectionist while performing such an intricate procedure?

Sure enough, eating on a day to day basis is not brain surgery, but if you have health, weight-loss or maintenance goals and you have a tendency to stray off course--then using accurate tools, measures, and tracking systems to guide your behaviour is not only important, it's vital.

Icy Solution

In the past couple months I have stopped making almond milk as my attention was diverted to other activities. I prefer it to cow's milk but the 3-day fridge life demanded that I monitor the soaking, peeling, blending, storage and usage with a precision that is difficult to maintain. I'm more of a "make a big batch and freeze it for when you need it" kind of girl.

Ironically enough, this was the exact solution to my dilemma. Typically I would make a batch of almond milk and if I didn't use up the milk within the 3 days, I would freeze it and use it for ice cream. Why it took so long for me to realize that I could also use the cubes for my daily hot cocoa or smoothies, I have no idea.

This time when I went through the process of almond milk making I did a double batch and froze it all in cube trays immediately. Now this milk is ready for me whenever I need it and I can delay the extensive preparation for weeks instead of days. In the ever-changing seasons of my life, I can be sure that this food will fit permanently into my schedule.

It's a big solution to a seemingly insignificant problem. It reminds me that no matter how impossible it may seem to make better choices, if you really want to make something work, you will find a way.

The Harvest

With autumn weather sweeping in with a sharp abruptness that feels as chilly as the air outside, I found myself surveying my garden and what is left of the ripening vegetables. Picking this late summer harvest and noticing that there is yet still unripened fruit on the vines gives me hope that this season may tarry just a little bit longer..

I planted less square footage this year than in years past but almost every plant

thrived and yielded produce beyond my expectations. We have enjoyed bowl upon bowl of homemade tabbouleh & salsa from the one parsley and 2 Roma tomato plants I put in. I literally picked my whole parsley plant clean a few weeks ago and was able to pick enough for another tabbouleh salad today! Same goes for the never-ending Greek salad bowl that was fuelled with my tomatoes & cucumbers. I planted two pepper plants and after three batches of stuffed peppers I still have a huge bowlful of shiny green peppers to transform into this tasty dish. The green beans are finished now but while they were producing I got two huge potfuls of this favorite dinnertime vegetable. My four Brussel sprout plants are just getting ready to present their sprouts for picking now. Mmmm...steamed Brussel sprouts with butter & salt. Yum.

 

Sheri, our renter, left us and her small section of garden behind to go back to school in Sarnia. Most of her plants were done with their contributions but her beefsteak tomatoes are still growing rapidly. I have already made a huge potful of homemade marinara sauce and have enough to make another pot today.



The only disappointments were the strawberries and peas. The strawberry plants blossomed beautifully but the plump, juicy berries were nibbled on or completely stolen by a renegade squirrel so we didn't get to enjoy them. Next year we plan on hanging those plants where wildlife is unable to reach them. The peas were an afterthought and I should have given them something to climb. One plant that grew and intertwined with my wire fence did exceptionally well.

Shawn mentioned that he noticed I haven't been using my juicer recently and at first I felt a twinge of guilt. Had I purchased this appliance and quickly lost interest as I have in the past? It wasn't until some days later that I realized that the slowing of my juicing and blending had corresponded with the weeks of harvesting my garden vegetables. The energy I used to apply to regular juicing was now being used to pluck, clean, and prepare these wonderful veggies into culinary delights. It is one thing to plant, weed, water and pick and another altogether to ensure that the abundant food does not go to waste!

I feel a little sad at the thought of this season coming to an end. Soon the plants will be shrivelled up and my garden plot will be covered with leaves first and then snow. I will have to go back to the market where I typically purchase my fresh produce but it will not feel the same.

I have already jotted notes down for next year and have plans to expand my garden in years to come. I would have appreciated having my own cilantro for the salsa, green onions for the tabbouleh and red onions for the Greek salad. The blueberry & raspberry bushes and the pear tree I planted this spring may also yield its fruit in the years to come and we look forward to more summers of healthy, organic foods from our own back yard.

Heart Motivation

I admit that my focus on a healthful lifestyle this year and it's very significant impact on my decisions may appear to be almost unhealthy or compulsive to the average person. More than once I have had feedback from individuals that made me evaluate my heart and motives and question why I do what I do.

In the past, my sole motivation for eating & exercising was to lose weight. I wanted to get as thin as I could so I could feel attractive and accepted. I was able to achieve this but as I mentioned in previous blogs--I did this at the expense of my long-term health. I did achieve the feelings of attractiveness and acceptance I was looking for but it very quickly began to feel more like a prison than the pinnacle of success it appeared to be. I was terrified of gaining back any weight for fear of people's judgement.

"Have you seen Melissa? What happened? She was so thin & fit. Looks like someone isn't exercising enough...or maybe she's letting her eating get out of control..."

The fear of being talked about or falling off the pedestal I'd fought to stand on was almost worse than not having stood on it at all.

As I mentioned in my very first blog, "The Beginning", I had a significant spiritual experience with God that was the key to unlocking the prison I had deliberately locked myself in. Health, not weight-loss, became my motivation. This was not an immediate transformation but more a concept that was was conceived in my heart and has steadily grown.

To many, my current fascination with building healthy behaviours and getting rid of toxic ones may seem just as prison-like but I assure you that in this case, it is not. My optimal health is not something that people can see and judge. It is not a measure by which people can assess my worth as a human being. You will not find my dramatic health transformation in any magazine and there is no guarantee that I will not succumb to an untimely death just because I took the time to take care of myself. Sometimes I even wonder if anything I've done this past year has made a difference at all!

I do admit that I struggled quite a bit with making the shift between trying to be perfect and just deciding to be obedient to the principles of health. In the year before I began this blog I had given up once again on my efforts to give up caffeine. I had made some great changes in other areas so I decided that maybe I was just trying too hard to be perfect and that I should just give myself permission to have a few bad habits.

I felt like I was betraying the revelation I had received from the Holy Spirit during my 1st encounter weekend but my efforts to change weren't working and I was beginning to think maybe I had imagined the whole thing in my head. Having caffeine, sugar or artificial sweetener isn't a sin and maybe I was being compulsive in denying myself the pleasure of a coffee or diet soda. It felt bad at the time but every time I felt that voice saying, "Melissa, you shouldn't be eating or drinking that..." I would mentally turn it off. I had given up.

It was during that year that I experienced some emotional difficulties. I spoke with my doctor about my struggles and she suggested some treatments that I wasn't thrilled about. During my prayer time over these issues I was reminded of my previous partial hysterectomy and the effect that could be having on my emotional stability. I requested that my doctor do a blood test first and if hormones were not a factor, then I would proceed with her recommendations. She looked skeptical at my theory but did the blood test to appease me. When the results came back, I was indeed in the midst of menopause as I suspected.

Not being one to use this condition as an excuse, I began to research holistic ways to manage menopausal symptoms. I found some positive suggestions that included using Wild Yam Cream instead of traditional hormone replacement therapy but I also found that a healthy lifestyle can make a huge difference. Sure enough, a few of the healthy recommendations included eliminating caffeine, sugar, artificial sweeteners and white, processed flour from the diet. Drink more water. Exercise. Supplement. All the things we know we are supposed to do and don't.

It was then that the connection between what the Holy Spirit had been whispering to me and a proper heart motivation was made. I could endeavor to make these changes not out of the compulsion of trying to be perfect but out of a realization that God knows our bodies and what is best for us. Who better to advise us than the one who made us and knows what we need more than we do? Wisdom speaks to us every day but we rarely listen and many times if we do there is frustration because we do not understand the purpose. Healing, not perfection, is the goal.

So today, when I go out with my family and opt not to have the coffee, soda, ice cream, donuts or other treats it is not because I hate my body, feel the compulsion to abuse myself, or a desire to be perfect. No. It is because I have come to realize that these things are not good for me and I have come to accept that I will be happier, healthier and more healed if I choose not to have them.

It is a significant difference that only I truly know. To the person observing it all looks the same. I still struggle sometimes with the old motivations in my heart but they do not have the grip they used to have. In truth, they didn't have much strength anyway and often gave way to temptation. This new, purer motivation is much more effective in producing real, long-term, successful change than I have ever experienced in the past.

I still struggle sometimes. God is still working on me. Health is much more than food & exercise. Recently, the Holy Spirit has been whispering to me about other heart motivations and issues that have nothing to do with nutrition or fitness but have everything to do with healing and wholeness. I am encouraged because when you listen in one area, it often makes it easier to listen in another. It may look the same on the outside but inside, it's all new and abundantly more powerful.

"For the word of God is quick, and powerful, and sharper than any two edged sword, piercing even to the dividing asunder of soul and spirit, and of the joints and marrow, and is a discerner of the thoughts and intents of the heart." Hebrews 4:12

Wacky Moles

One challenge I have faced anytime I have sought to improve my habits especially during this year commitment to grow & live a healthy lifestyle, is to keep trying in spite of temporary, yet persistent failure. Logic would lead you to believe that you could focus on one behaviour for a limited amount of time and when it looks like it's become second nature, you could turn your focus to another behaviour while maintaining the consistency in the first one. This might be true if I were a programmable robot or if the variations of life and emotions didn't come into play!

Instead of consistent, systematic conquering of bad habits and the successful assimilation of new ones, I've experienced an almost comic life version of "Whack a Mole" where just as I pound down one issue, another rises up and as I pound that one down, the series of "moles" that I had just whacked at keep taking their turns randomly popping out of their holes again. Why won't they all stay down?

One week I may decide I'm going to focus on my water drinking and as I experience some success in that department, my food & exercise journal may be neglected. I turn my attention to the food & exercise journal only to forget the water and find out that I'm not exercising enough in relation to what I'm eating. I start to increase my exercise but then I forget to make some healthy foods and snacks for myself to eat and end up standing at the fridge with no good food choices and we order a pizza. So I spend some time making some wholesome food and realize I've forgotten to take my supplements all week....I think you get the picture!

Life is a series of changing seasons and frankly, as humans we are bizarrely complicated in our reactions and emotions. Summer vacation may somewhat derail my efforts to keep my family and I on the nutritional straight and narrow but September is here and bringing it's routine structure with it. I've been distracted with conflict and emotional turmoil that has temporarily hindered my energy for healthy meal preparation or journaling but that too will pass. It's important to keep the big, long term picture in front of your eyes or the insanity of reemerging obstacles will make you throw your "whacking mallet" away in despair.

I may not drink my 8 glasses of water each and every day but since water is pretty much all I drink ever, at least I know that I'm not quenching my natural thirst with other less-healthy alternatives. I may not take my supplements consistently but I have them and they occasionally need replacing so they ARE being consumed, albeit haphazardly. My exercise may not always outdo my appetite but at least my body is somewhat fit and there's less extra poundage than there could be. So maybe we order a pizza now and then--at least that is the exception and not the rule.

I am comforted that although my "whacking" efforts may appear to be disjointed and ineffective, I am finding that the moles don't get out of their holes quite so high and my efforts are scoring some points. If I keep at it, maybe I'll be quick enough with the mallet to keep them down for good. In the meantime I'm going to keep trying and remember that it could actually be fun to play this game if I make it so.

Hitting the Trail

Tonight my daughter was making cupcakes with supplies that were given to her on her birthday. I gave oversight to this project until it was time to ice them. They smelled very yummy and fresh and I had flashbacks to the last cake episode that began with a lick of icing from my fingers (Cake Confessions). I solemnly told my daughter that I could not help her with this part of her cupcake-making and decided that I better find something to do. She was very understanding and even apologized for tempting me.

I needed to exercise anyways. With Shawn on the computer, Trysten watching cartoons and Paris developing her culinary skills in the kitchen, I decided to venture outdoors for a 5K walk/jog along the recreational trail near my home. I changed my clothes, gathered my Ipod, Gymboss (a wonderful gadget that times and beeps to signal when it's time to switch between my walking and jogging intervals), runners, the leash and a bag. That was all I needed to do to alert my Yorkie, Milo, that we were going out. She began to whimper in anticipation before I could lace up and get to the door!

As we set off, I realized that this was the first walk/jog that I have undertaken since May (read Unexpected Exercise Delight). It was hot early this spring, then I got my new bike and since then running shoes were not part of my summer routine. I enjoy these outdoor jaunts especially with Milo trotting along with me so happy to be outside. I felt a twinge of regret. The evening was so cool and pleasant that it is impossible to wallow in guilt for very long. I love that Milo doesn't complain about the months of neglect and the pathetic walks my children take her on. She just relished what I had to offer here and now. Dogs are wonderful for that!

At one point as I alternated between my brisk stride and slow jog along the path by Turkey Creek, I noticed a deer drinking from an upturned mini recycle bin in one of the palatial yards that backs on the the opposite bank. I'm constantly in awe of these moments even though they are quite common here. Take the recreational trail at dawn or dusk and you're very likely to see deer in the bush, in a field or even on the trail itself. It is a sight that never fails to take my breath away and make me smile. It is special and I feel blessed to experience it.

There is a portion of the trail that is very wooded and bushy and I noticed today that it was so overgrown that the trees have almost joined together above the trail. It was a feeling akin to being in a haunted forest and I was glad that Milo was with me and it was still daylight even though it doesn't seem so for the brief foray into this cave-like section of the path. This is when running with a human partner is a good plan!

I expected the change of exercise to be punishing but was pleasantly surprised by the ease with which my body adapted to the demands. Even Milo was in pretty good form considering that she was out of practise. It wasn't until the last quarter of the workout that I began to feel the complaints of my hips and knees. That is a familiar ending to this exercise choice and the reason I typically limit myself to two such workouts a week even at my best.

Coming back to the house, I met up with a neighbor and had the opportunity to chat for a couple minutes as we headed in the same direction. This was a rare exchange for me due to my work and leisure choices. It is good when you are able to do something healthy that has such a varied benefit. The raised heart rate & sweat, fresh air, the calm & serenity of nature, bringing happiness to a faithful pet, adventure and comrade with others on the trail and in the neighborhood. What a wonderful way to end the day! So why don't we do this more often?

My Big Fat Greek Salad

My co-worker, Stephanie Morris, has been a major support to my efforts to eat healthfully by her willingness to make salads for our lunch. All one needs to do is bring whatever salad veggies are available and she is good to go.

I, on the other hand, am uncharacteristicly lazy when it comes to salad preparation. Many times I purchase salad greens and watch them slowly wilt over a two-week period with promises that I will make that salad to go with dinner...tomorrow. My family doesn't complain about this so it is a bad habit gone unchecked. When I do summon the will to fix a salad, it is often uninspired and I have to prod my family to partake in it.

Not anymore. In fact, increasingly, my saladian purchases come directly to the WCF staff kitchen and I stick with steamed veggies for supper at home which for whatever reason seems to work better both for me and my clan.

During the winter my favorite salad is the typical greens assortment with red onion & tomato. Stephanie makes an awesome simple vinaigrette dressing which I am sure she wouldn't mind me sharing. (See below).

During the summer however, we have gone "Greek" due to the abundance of tomatoes & cucumbers from my garden. I brought what I had and she did the rest by adding the red onion, feta and her dressing.. Almost daily we dish servings from the communal salad bowl savouring the fresh veggies, tangy dressing and salty feta. Stephanie sometimes passes around the bag of olives from home that she keeps separate from the rest of the salad for my sake.

I became so addicted to this healthy indulgence that I begged  for her dressing recipe (see below) and asked her to buy some feta on my behalf so I could make the salad at home on the weekends and contribute more fully to the process. Typically, I dislike large chunks of cheese and only tolerate Feta crumbled into very fine crumbs, but the fresh feta that Stephanie buys from Sam's in the states is very mild and tasty so I ask for bigger pieces.

I used to put dollops of Kraft dressings on my roughage but after experiencing these homemade dressings, the others do not compare. Thanks Stephanie for your salad dressing mentorship! I'm still a bit lazy since Stephanie does the majority of the actual washing & slicing of the vegetables but once in a while I get in there and help. Once I even made the whole salad and delivered it to Stephanie's desk when she was too busy to take a formal lunch. I think she liked that.

Stephanie's Basic Vinaigrette
2 Tbs Olive Oil
2 Tbs Rice Wine Vinegar
Salt & Pepper to Taste

Stephanie's Greek Salad Dressing
3 fl oz Olive Oil
1 fl oz Red Wine Vinegar
1 1/2 Tsp Garlic, minced
1/4 Tsp Oregano