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THERESA: Yesterday's comment from John in Vancouver included this assessment of how women misrepresent how they look. He wrote:
I gotta say, I think this is bunk. I don't know many women who view themselves as svelte when they're not. Women are more likely to exaggerate their flaws, not their attributes.
How would I describe myself in, say, a personal ad? "About average," I'd probably say. Or "medium build." I'm not rail-thin, I'm not statuesque like a model, I'm not as toned up as I would love to be. BUT, despite what John says, I'm not 20-40 pounds overweight either.
How would you characterize your own look, Girlfriends? Do you think about it much? If you were writing a personal ad, would you boldly state (and perhaps exaggerate) the positive or err on the side of self-deprecation?
JILL: I think I'd write that I was a 6-foot buxom blonde who just won the Power Ball. Hey, why not go for broke? Seriously, I think I'd say I was "relatively thin." That leaves reasonable room for interpretation. But Theresa, my dear, you ARE rail thin, and you look fabulous. I think the problem is we don't see ourselves as we really are, much less overstate our good points.
APRIL:
Once again I'd like to see John. John, unless you look like Johnny Depp, I would guess you are probably "about average" and looking for a model. I do think that most singles ads these days want a photo, so that would make his point pretty moot.
If I had to describe myself in an ad, though, I'm not sure what I'd say.
THERESA: Paris Hilton is rail thin. Calista Flockhart is rail thin. Women whose shoulder blades stick out like wire coat hangers-- those gals are rail thin. Perhaps on my best day I'd say I look "relatively sporty." And a guy like John would read that and think--- "Aaaah! She's obviously 20 pounds overweight!"
JILL: Paris Hilton and Calista Flockhart aren't thin. They're emaciated. Yuck.
APRIL: I think John should send us a photo....
ELLEN: I'm in my office eating M&Ms if any of you need sustenance.
THERESA: Great. I'm headed to Ellen's office to eat some M&Ms. I'll never be rail thin/emaciated. It's not worth it!
YVONNE: I tend to be pretty conservative in self-descriptions. But pictures don't lie. Nor does a face-to-face meeting. So when my friends want me to meet someone I try to look my asbolute best. But I have to say I just turned 34 and date infrequently. I am pretty sick of trying. It's such hard work. If someone is going to like me, great. If he wants to skip over me because I am not stunning that's fine, too.
ELLEN: We had a very interesting discussion in the 5 p.m. Page One meeting about the phenomenon of Paris Hilton. Her waif-like
appearance came up and the men in the room had a debate. One editor said, "I want my woman to look like a woman." This goes back to
the "Real Women Have Curves" issue. It did occur to me as the group was talking that women who are very, very thin do look like children. Some look fragile. I don't see the attraction but then again, I wouldn't suit our friend John because I'm 20 pounds over ideal weight.
Perhaps some men like that look. (I'm also probably too old and too feisty for you, John.)
The Girlfriends recently got this e-mail from John Tuttle, a former Philly resident who now lives in Vancouver, Washington. As with all e-mail correspondence, especially regarding dating, we gotta exercise a little healthy skepticism, and we're a little bugged that John hasn't sent us his photo (we did ask him for one!) but in any case, he raises an interesting question. As the Girlfriends got to riffing about this, our discussion focused on whether it's OK for John or anybody to judge potential dates by their weight. Here's what he wrote, followed by what some of the Girlfriends had to say. (And we would LOVE to hear from lots more women on this one!)
In a subsequent e-mail, he wrote:
So Girlfriends, do you have any advice or thoughts about John's situation?
ELLEN: This is great. I just got back from the gym at which all the 50-plus guys were fat and the 50-plus women were trim. There were two women clearly in their late 60s who rocked.
Why does this feel so creepy to me?
WENDY: Because it IS. This guy is looking for dates in personals/on the internet, and then he's this picky about the exteriors of people? What does he think he's going to get this way?
JILL: Actually, Wendy, I know lots of really cool people who've looked/found decent dates on the internet. It's better than hanging at a bar or going to some pathetic social event for singles. There's a particular site called J-date, for Jewish people looking for other Jewish people to date and it's wildly popular. It may seem creepy but it's really a common practice among singles, especially older singles.
THERESA: He's not just looking on the Internet, either. In fact, from what he writes, it sounds like he's not crazy about Internet romance. I think if he's looking for a certain type of athletic, outdoorsy woman, a Sierra Club meeting might be just the place. A political rally? I don't know if politicos are thinner than the rest of the population. But other kinds of clubs might be just the ticket. It's amazing how many exercise clubs (not just gyms) there are-- running clubs, ski clubs, biking groups, rowing clubs. If he joins a couple of those he can get into shape himself while he's cruising for babes. That sounds healthy to me. And most of those types of groups schedule plenty of social stuff in addition to whatever sport they all like to pursue.
WENDY: I do think he was being honest. And frankly, I am not dissing Internet dating -- my niece found a guy that way who I just adore. I just think it's kinda short-sighted to be so focused on how someone looks. I married a guy (as this blog well knows) who was much heavier when we married (he was skinny when we met, got fatter, and then got skinny again.) Why limit yourself to a physical "type"?
JILL: I agree that too much emphasis is placed on looks. But I also think that being significantly overweight is an indicator of other attributes that might be of concern: a lack of discipline, a disregard for healthy living, etc. I, too, am put off by this guy, frankly, because his letter sounds so self-righteous. But I honestly think that I also would be put off by someone who was too heavy, especially given how much it means to me to be physically fit.
THERESA: I agree with you about too much emphasis being put on looks, Jill, but I'm not put off by this guy. I think he's just being honest. Lots of men and women are heavier than they should be, and I don't think it's so terrible to want to hook up with someone who's physically fit. Through the years, I've enjoyed canoeing, biking, backpacking, running and skiing with my husband. If when we'd met, he had been an overweight couch potato who couldn't get through 10 minutes of exercise without wheezing, I'm sorry, but he'd have been less attractive to me. And if I were single again, I'd want to hook up with someone else who was in good shape. Does that make me too judgmental?
Of course, the question is, is our Vancouver friend in good shape himself, or does he judge potential dates with a more critical eye than he judges himself? I asked him to send us his photo several days ago, and he did not respond.
ELLEN: I also think that 150 pounds for a woman isn’t THAT heavy. My heavens, if you are 5'6" that would be pretty good in my book.
THERESA: You're right, Ellen. And some of the most athletic women in the world are heavier than 150 pounds. According to CNNSI, Venus Williams weighs 160 and Lindsay Davenport is 175.
THERESA: I coulda killed a guy Monday morning just outside the Daily News building as I was driving toward the parking lot on 15th Street. He was careening around the ice parallel to my car on his bicycle. One slip by either of us and he'd have been under my tires. Got me thinking-- is it safe to be riding a bicycle on city streets this time of year?
So I asked members of the Bicycle Club of Philadelphia for their winter safety tips, and got good responses from several. Some say they avoid city streets at all costs during the winter. Club member Michael McGettigan, owner of Trophy Bikes in University City (an Effective Cycling Instructor who has been bicycle commuting for more than 20 years) provided this advice:
It's easy and safe to ride when it's cold. Just make sure your bike is in
good shape and to dress in layers.
But when it's snowy, rainy or icy, you should take extra care:
1) Brakes-- Make sure your brakes are well-adjusted--as snow, ice and water can make them less effective.
2) While riding, squeeze your brake pads lightly against the rim, to squeegee away water and snow from the rims... that way, when you need to stop--your rims won't be so slippery.
3) Remember--brakes just stop your wheel; it's the tire tread against the road surface that stops the bike. Don't assume your tire will just dig in and stop you. It may slide a bit. Run your tires a little softer than normal; they will spread out and help grip better.
5) Don't be too proud to get off and walk your bike past danger spots, just as canoeists portage their canoes past rapids.
6) Dress well--a cyclist who is uncomfortable is a distracted cyclist, Dress in layers. If you're too cold or too warm, you can adjust.
7) Watch out for chilly peds. Remember that cold pedestrians take chances, dashing across the street to grab a cab, and that bundled up peds have poor side vision.
8) Learn what black ice (that's ice which is clear and very slippery and hard to spot) looks like, where it tends to gather (near curbs, at the bottom of hills, at underpasses, where restaurants dump cleaning buckets, near drainage grates, etc.) and STAY AWAY FROM IT. It's very difficult to keep a bike upright on ice.
9) If you are find your self headed for ice or right on top of ice--don't panic.... stay off your brakes, let the bike roll straight over it... sudden moves are what starts you slipping. If you have a little time, let your legs dangle to catch you....
10) After a snowy ride, bounce your bike to shake off snow and salt that can corrode parts, wipe down the bike and lube chain and other parts more often, too.
THERESA: Another club member, Chris Beetham, former Safety and Legislation coordinator for Suburban Cyclists Unlimited (a recreational bike club based in Montgomery County) said he avoids street riding in the wintertime. Here's his advice:
Know how your gear affects you. If it's cold out and you are wearing head gear under your helmet to keep warm, your ability to hear what's going on around you is diminished. This is important because you may not be able to hear cars approaching from behind. If you're riding in a group, you may not be able to hear other cyclists calling out hazards to the group. Also, keep in mind that bulky gloves or mittens change the feel of your bike, and may make shifting and braking more difficult.
Be very aware and make yourself visible. Motorists are less likely to expect cyclists on the road during the winter. Be careful they don't try to squeeze you out on roads that are in effect narrower because of snow and debris build-up. Be sure to signal your intentions to drivers, and make sure they acknowledge your presence. This, of course, is a good practice to follow all year.
Of course, while I'm a diehard road cyclist most of the year, I don't even bother riding on the road in the winter for many reasons. I ride (and lead rides) strictly off-road on my mountain bike in the winter (see the BCP ride list for my rides). It hurts a lot less when you fall on the snow and ice and you don't have to worry about cars.
And Henry Lazarus wrote:
In general, biking on snowy streets can be done, but only with a hybrid or mountain bike and then only with great caution. I remember one March ride where four of us had no problems on city streets, but when we got back to Kelly Drive, we hit some black ice and went down together -- not fun. Remember that ice takes up this space where bicycles usually go, forcing bicycles into sharing roads a little too closely with cars -- not a good idea. While I wouldn't run the breakfast ride with snowy streets, an individual can ride, but very cautiously.
And this advice came from club member Peter Rosenfeld:
Since the side of the road tends to be full of rutted snow and ice, I "take the lane" more.
I watch out more for cars. I find that many people driving 4-wheel drive vehicles don't seem to understand that their cars don't stop any better than 2-wheel drive cars. So I'm careful to watch out for vehicles sliding through stops.
JILL:
I have an anti-snacking strategy I use all year-round, but it's
not without its own consequences. I chew gum. All the time. It's an
actual addiction. If I get home and discover I'm without gum, I'm uneasy
enough to go to the store, no matter the weather, to stock up. I started
chewing when I stopped smoking cigarettes, to feed my oral habit. And
I've found that it satisfies my need for sweets enough to substitute
for dessert. If I need something sweet, I can chew bubble gum and be
fine. If I spend an evening at home without gum, I consume a billion
extra calories, because I'm always eating. Of course, I've paid the
price, and I do mean paid, as in the dentist.
THERESA: I've taken up knitting this winter (I learned how as a kid, but
hadn't knit anything in years) and as a result, my TV-time snacking has
plummeted. Knitting is an addictive habit, very calming and it keeps my hands
way too busy to be reaching for chips or cookies or other junk food. If
you've never knit before, it's easy to learn, and it's a VERY hot hobby
right now. Of course, it's not a
big calorie burner, but it does help curb my appetite!
Another anti-snack tactic I've employed this winter is to make a big pot of very thick, spicy bean-ham-and-rice soup on Sunday, enough to last several days. I heat up a bowl for supper when I get home from work and it's really filling, so I don't feel like eating much else all evening.
JILL: You mean you only eat when you're hungry? Now there's a novel concept.
ELLEN:
I am struggling a bit with overeating myself. I'm finding
my old trick of carrying bottles of water with me everywhere is working.
I'm suffering from post-Eagles traumatic syndrome and I also am very
wiggy about all the food safety concerns. Now we've got Avian flu to
worry about in addition to the possibility of sleet and a tree-snapping
feeze. Yeesh.
WENDY: When I am restricting snacking (not one of my favorite
pasttimes), I go to water. It's the best thing in the world for fighting
cravings and fake hunger, it's good for your skin and it even keeps your
energy up. Yes, there's the issue of not getting too far from a
bathroom. But it's still a very good thing to be hydrated.
THERESA: Amen. Especially this time of year, when the air is so dry.
YVONNE W: I always have the munchies. I think I'm going to try Jill's strategy. Thanks Jill!!
THERESA: I'm getting a little sick of winter. Would a session or two at a tanning salon make me feel better? Do you girlfriends ever go in for a little indoor tanning time? What are the risks involved?
YVONNE W: I'm for anything that promotes pampering yourself. Why not!! It's an escape, even if it's for a short period of time. Go for it!!
THERESA: iVillage offers a few words of caution, though... Do any of you ever frequent tanning salons?
JILL: This is one thing I wouldn't do and wouldn't recommend. I know most of us look better with tanned skin, but there's something so phony about a fake tan. I have no problem with long-term cosmetic improvement, such as plastic surgery, and no problem spending money on short-term cosmetic improvement, such as makeup. But tanning seems very repugnant to me, as if it's designed for affluent people who have nothing better to do with their time. At this point, I don't even have patience for a manicure, which is far more vital to good grooming, so I can't imagine spending time in a tanning salon. I think a better solution to the winter blues is to indulge in it: hot baths with wonderful bubbles, logs in the fire, herbal tea, great reading.
ELLEN: I am with Jill. I have to be so very careful because I am so fair that it would never occur to me to go to one of those tanning places.
Then again, I love winter and even though I have two layers of clothes on today, I am enjoying the crisp air and the hustling on the street. It’s even fun to hear everyone complaining about how cold it is. Also I had a great workout at the gym this morning and the place was packed with grumpy people. The cold weather must be bringing people together in places that have physical activity.
I do know my daughter, who is 18, loves to do the tanning bit and goes with a group of girlfriends. This may be one of those age-related practices that I have outgrown. What do the younger women think?
APRIL: I have to tell you I tried that Hollywood Tans 10 second UV-free tan spray and it was totally disgusting., really orange and so uneven I just wiped it off and walked out. So I am at the point now where I would LOVE to get a real tan on a tanning bed, but I am so cautious about the skin. I actually wear 45 in the sun, so I don't know whether I should. It would be nice to get a base before spring though.
WENDY: OK, another perspective. I despise winter, and frankly, I regret that tanning causes cancer -- because I just looooooved it. What is better than baking in the sunshine with a good book and a cold drink -- then plunging into the pool? Can you really say that you don't love the coconut smell of tanning lotion? No, of course I don't tan now, but boy, I miss those days....
THERESA: Ellen, do you worry about the health risks to your daughter when she goes to the tanning salon? I do like going to the gym this time of year partly because it's toasty warm there! Especially after a few miles on the treadmill! I just miss running outside, and unlike other brave souls I see all over the city, I cannot stand running in bitter cold.
ELLEN: No, I don’t worry too much about Kaitlin going to the tanning salon. If she were bronzed, I would. She and her buddies seem to use it as a group activity, an entertaining break. They also do this with manicures and pedicures on occasion. I find that this is an interesting East Coast phenom. In the Midwest during my girlhood, I would never even think of asking my mom for money to go have a pedicure. But it is de rigueur here. Perhaps things have changed in Milwaukee and teens are off having their feet buffed now. I doubt it.
This brings up a great point. I would much rather go have a pedicure than go tanning. Maybe that’s the pick-me-up that girlfriends can use. I have only had two pedicures in my life, both in Philadelphia after age 45. The first one was great. I went with a colleague and we giggled the whole time. The second one was a little weird. I felt like some sort of pampered royal witch. I sat on this throne like chair with my feet in a teeny whirlpool. Really, it was too-too for me. I hear that there are places in town where you can just get a food rub. This sounds heavenly. I’d love to know where this is.
THERESA: I could never get a pedicure. I have hideous calloused runner's feet and a pedicurist would refuse the gig before I could get both socks off!
JILL: Wendy, I love natural tanning, too. A day at the beach with a book is heaven on earth. But going to a tanning salon is a different story. Sporting a natural tan is somehow wholesome; a fake tan seems so hedonistic to me.
ELLEN: I do admit to reading those email about Caribbean vacations that parents who pay college tuition should stay away from. Tanning in the real sun sounds lovely. Going to some closet with a body shaped cavity is just creepy.
THERESA: Yeah. I think you're right. A trip to Florida right now would be a better idea than a session on a tanning bed... I don't care about being tan so much as enjoying a fabulous sunbaked leisurely experience --- which I enjoy even when I'm slathered with sunscreen. By the way, the American Academy of Dermatology opposes indoor tanning and supports a ban on the production and sale of indoor tanning equipment for non-medical purposes. The organization also supports stringent regulation of indoor tanning facilities, including a recommendation that no minor be permitted to use a tanning bed without written consent of a parent or guardian.
LAURIE: I'm a redhead. So that's that. I love the beach, though, so I wear hats and pants and go home from noon to 3 p.m. when the sun's rays are really strong. The idea of a tanning booth is comical to me. You mean I could go out of my way to get sunburned?
APRIL: And one other thing I wanted to add. In the past couple of years, I have probably one made the mistake of getting burned a couple of times, on days when I'm out for a couple hours and don't put my sunblock on fast enough. But each and every time I've gotten burned, I've gotten new noticeable freckles on my shoulders, and I never had freckles before. It just shows me how dangerous, and fast, it is.
LAURIE: Don't get me started on freckles. I hope they're not dangerous - if so, I'm in big, big trouble! But I do get mine checked by a dermatologist periodically.
JENICE: I have but one suggestion, girlfriends - and it's bronzers. These are great products that mimic what sunlamps and lying in the sun do. Just grab one and brush it every where the sun kisses you. Bobbi Brown has one that's supposedly pretty good. Hey, if bronzers work for J.Lo, they can work for you, too. And don't go, "well, that's easy for her to say." Even women with naturally brown skin like mine get the winter blahs. Our skin can lose that bronzey thing that we get in warmer months and the yellow undertones can come out. When that happens to me, I grab the Fashion Fair foundation. I know it can be heavy but if you mix it with lotion, you get that sheer look that's popular right now.
LAURIE: Great idea, though I have yet to find one that isn't too orange-y. But I have only tried 1 or 2 brands. Is there a really good one out there, Girlfriends?
APRIL: I have a cool brand called Visage I got at Sephora, it's at my desk if anyone wants to try.
JENICE: I'm not talking about that fake tanning stuff you see in the stores. It's actually makeup - sort of a cross between a powder and a blush. I pulled this straight out of an old InStyle's magazine: Makeup artist Scott Barnes, known for Creating lit-from-within skin for high-wattage clients such as Jennifer Lopez, Kate Hudson, Julianne Moore and Lucy Liu recommends:
It's not too early to start thinking about getting in shape for the Broad Street Run. If you've never run the race, don't be daunted by the 10-mile distance. No matter what your pace, Broad Street is one of the most enjoyable courses in the country. This e-mail the other day got us thinking about race time:
I lost a really great friend to cancer three days before Christmas this year. She was a 36-year-old wife and mother of three. I've been inspired by the Girlfriends and would like to enter the Broad Street Run which is sponsored by the Daily News and benefits the American Cancer Society. I feel like it would be a great way to honor her memory and a healthy way to deal with the grief I've been experiencing. I'm hoping to be able to talk her sister into running it with me.
Here's the rub: it's 10 miles. I've run in the past but not recently (like, since college) and NEVER that far -- I was wondering if you guys might have some advice for us about how to train for the Broad Street Run sensibly (ie, lowering chance for injury) while helping us to achieve our goal.
Best wishes,
Aileen Kain
APRIL: I want to do Broad Street this year for the first time too. I typically run about 4 to 5 miles a day, sometimes every other day. So I am figuring that by March, I need to be upping my runs to at least eight miles at a time a couple times a week. From what I hear about the Broad Street run, though, it's totally inspiring and goes by quickly with the great crowd - all 10 miles.
YVONNE: Hello, Aileen. Very sorry to hear about the loss of your friend. You doing Broad Street will be wonderful for her and you. I offer this advice to both you and April -- you don't need to run 8-10 miles more than once a week to be ready for Broad Street. Runners World (runnersworld.com) says once runs get longer than 50 minutes the body is doing more breaking down than building up. Running 3 or 4 times per week, with one of those runs in the weeks close to the run being at least 8 miles, is plenty prep for Broad Street. You can run more often per week if you want but I'd really encourage you to keep the long run limited to once a week. And a week before Broad Street do your last long run and take it easy the rest of the week. Best of luck. I wish I could see you that day but I will be away.
JENICE: Also, Aileen, remember that many of us will be there, no doubt wearing our Girlfriends T-shirts. We'll cheer you on!
THERESA: I've done Broad Street every year since I moved to Philly four years ago. The first year it was so hot and I'd never run that far and I was really not in great shape. That was tough. So every year since then the race has been a LOT more fun. It's a gentle downhill course. The crowd is so encouraging. It's fun to run the first six miles south on Broad Street toward City Hall and watch Billy Penn get closer and closer, and then the last four miles are through South Philly and then-- you're running past the big ships at the Naval Yard and a band is playing the theme from "Rocky" and then-- you're done! And it's OK to walk parts of the way. Aileen, definitely go for it!
We'll post more training tips throughout the months before the race. And I think it would be fun starting in about March for the Girlfriends to organize some training runs along Kelly Drive. We'll let you know the times and anyone who wants can come join us.
THERESA:
My friend Yvette Walker from the Kansas City Star accomplished a remarkable fitness goal this month. She completed her first half marathon, walking 13.1 miles in the Walt Disney World Half Marathon Jan. 11. Yvette trained for the event to raise money for stroke research. Her training began in August, and through diet and her new walking regimen, she lost 20 pounds and gained muscle and endurance, not to mention self-confidence and more than $3,000 for the cause.
"I entered the marathon through the Train to End Stroke program, sponsored by the American Stroke Association," she reports. "We met every Saturday from last August through December. We walked or ran in sun, rain and wind, on dry trails, wet and even icy ones. The group training to walk the half-marathon started walking two miles and went up to 12 over the course of five months. We also were charged to walk two to three miles every other day."
After reading Yvette's story, I asked trainer Diane Catrambone about the health benefits of walking, especially for someone just starting a new fitness program.
Diane: Walking is a fantastic tool for getting into shape, both for weight loss and to get and stay healthy. A study in the Journal of the American Medical Association showed that walking briskly for half an hour just six times a month cut the risk of premature death in men and women by 44%. Besides the well-documented health benefits, the beauty of walking is that you can go at your own pace and the equipment you need is minimal.
I do suggest a visit to a sneaker shop for a high quality pair of walking shoes. Make sure you try on shoes that fit you comfortably as your feet will most likely swell over long walks.
The other piece of equipment I suggest is a pedometer. The American Heart Association recommends walking "10,000 steps a day" for a healthy heart. This is a great goal. Clip the pedometer on in the morning and don't go to bed at night until you have completed 10,000 steps (that is about 5 miles/day)!
Stretching is extremely important when you engage in a walking program, especially if you are overweight. The extra stress on your joints will be lessened if your muscles are warm and stretched before walking and the same holds true for your after walk warm down and stretch. You may find it more difficult to walk in cold weather, but always have a "plan B"; something you can do indoors when the weather is just not cooperating.
And don't forget to hydrate. Even though it may be cold and you may not notice, you are dehydrating constantly and need to drink as much water as you do in warm weather.
Consistency is probably the most important part of your walking workout. The more committed you are to walking most days of the week, the more benefits you will derive from this activity. Even a short walk is better that no walk at all. Try to change up your routine i.e., 1 mile power walk on Monday, 3 mile moderate paced walk on Tuesday, etc, 1 mile power on Wednesday, 5 mile long walk on Thursday, etc. Walking is a great way to get in shape, but I do caution against only doing one activity. Cross training is the way to go for complete fitness. Make sure you are also weight training and engaging in some activity that will keep you flexible. Although cardiovascular activity is great for our heart health, and will help with momentary weight loss, strong muscles need more fuel and therefore burn more calories over the long term.
Anything to add, Girlfriends?
Hey Girlfriends!
My name is Monique and I am training for a fitness competition in May. I started getting into fitness modeling about three years ago, but had to drop out due to some personal situations. I am back on track now and am ready to go through with this full speed. However, the challenge for me is the focus and discipline it takes to train daily. I am willing to challenge myself and make this happen. I was also wondering if you knew any personal trainers that could help me with my training. Preferrably, I would like one that has competed in fitness competitions so he/she can teach me how to perform in them.
Anyway, thanks so much for allowing me to share my event with you and please continue to give advice on fitness and weight-loss. It is very inspiring and gives me hope that I can do it too. Thanks girls!
 Monique, Congratulations on getting refocused on your fitness goal! I highly recomend that you hire a trainer to help you with this endeavor. While I do not know anyone who specializes in this specific type of training for your competition, I do suggest that you call various fitness facilities and ask to speak with the group fitness director or wellness directors for their recommendations. When selecting a specialized trainer it is important to spend time researching the individual's background and experiences. Additionally, I would ask the potential trainer for a list of his or her references that you can contact with questions. The combination should allow to screen your candidates. If you feel after a few sessions that the trainer is not meeting your needs, don't hesitate to "shop around" for another. Best wishes in your training and with the competition! |
THERESA: I'd like to go on record right now saying I'M COOL WITH CARBS. I am so sick of all the low-carb hype we're seeing now, ads for Atkins-friendly menu items everywhere, low-carb beer, bread, pasta. I'll admit, I went on a low-carb diet a couple years ago to lose weight, and yeah, I lost a few pounds short term, but I also felt dizzy, thirsty, weak and completely unhealthy. Nothing helped me lose weight long-term like adopting a balanced, healthy diet, watching my calorie intake and stepping up my exercise routine.
And did you notice this week that evens the Atkins folks are back-pedaling some on the wisdom of eating unlimited amounts of saturated fats?
Certain high-carbohydrate foods are essential to a healthy diet, and they're delicious and give us the balanced variety that we crave so we enjoy healthy eating habits. Last week, I talked to Maggie Greenwood-Robinson, author of a new book, "Good Carbs vs. Bad Carbs," and I was so impressed by what she had to say.
Are you with me on this, Girlfriends?
YVONNE: Yes, of course. Everything in the right portions. There is a reason that carbohydrates are so pervasive. They provide the building blocks for our bodies. We'd have no cartilage and so forth without them.
JENICE: I hear you. All you have to do is look at entire nations of people whose basic diet centers around rice or bread to see that carb consumption doesn't necessarily equate with fat.
ELLEN: I cannot live without carbs so I have just relented. Today I had a nice fiber-loaded salad for lunch and I just felt I needed something more so I got some of those healthy looking pretzels from the vending machine. I am in a moment when I could eat the entire state of Michigan if it were encased in chocolate or pie crust. So Greenwood-Robinson's tip about eating "good carbs" to curb your appetite is very helpful.
YVONNE W: I've been thinking about making changes in my diet. I want to eliminate the bad foods that I constantly consume and replacement them with a better balanced nutritional diet. So I think this particular book is right on target for me. Especially since I've recently had inflammation in my left shoulder.
Replacing refined sugar with something more nutritional and beneficial would probably help me. One of the problems I've faced is refined sugar products are very satisfying to me. It's like spending time with an old friend.
JILL: I am with you completely, Theresa. All the diet advice anyone needs can be summed up in four words: eat less, exercise more. But that wouldn't fuel a multi-billion-dollar industry, would it? I think the high-fat diet is a disaster no matter what anyone says, scientists included. There are "good carbs" and "bad carbs", as Newsweek magazine pointed out recently, but frankly, I say eat what you want in modest amounts and work it all off and you'll be fine. I felt like a total idiot a couple of weeks ago when I bought, at my Atkins-obsessed husband's request, a box of low-carb spaghetti. It was a fortune and it tasted like wet newspaper. We dumped it out and I felt like a stupid, stupid, stupid consumer for having bought it. I look forward to a bowl of pasta on Saturday night, and I see no reason to give it up altogether. I have had to limit my consumption of bread because. . .well, now you're talking serious weakness.
LAURIE: Though reducing carbs does seem to help me a lot, I think that the most important part of that is the reducing part - eating less. There is a wheat and gluten sensitivity that some people have, though, which can range from annoying to serious. Here's a Web site.
ELLEN: Does the wheat and gluten sensitivity make you want to eat more?
THERESA: As I understand it, wheat and gluten insensitivity is similar to other food allergies in that you can suffer various symptoms and discomfort if you happen to be afflicted this way. I doubt it affects your appetite, unless you compensate for the lack of bread and other wheat products by eating too much sugar in other forms.
Adding protein to your diet definitely helps curb your appetite. And it is important to get enough protein. Just make that lean protein, with lots of healthy, natural fruits, veggies and grains, and get plenty of exercise.
By the way, Greenwood-Robinson's book ($7.99 paperback) also contains a lot of good healthy-carb recipes. Here's one for sweet potato salad, which she got from the American Institute of Cancer Research.
ELLEN: I am so low after the Eagles loss that I couldn't face the gym this ayem. Will Bunch's lead on our story Monday sums it up: "I'm from Philadelphia. Will someone please kill me?"
I was concerned the mood at the gym with all those sports fans would be a big downer.
Once again, I'm looking for motivation. I know I'll feel better if I do go and get those endorphins pumping. Tips?
JILL: I think after an emotional setback, we ought to allow ourselves to wallow in our disappointment and not feel compelled to muster the energy to maintain our usual pace. I think being good to ourselves means cutting ourselves a break now and then, and easing up on the intense pressure we put on ourselves all the time. So, I wouldn't worry about getting to the gym today. But I'd try to get there tomorrow or Wednesday because that satisfying feeling of well-earned weariness after a tough work-out is good for the soul and will help you rebound. Remember, Phillies spring training is beginning (has begun?) and hopes will rise again!
ELLEN: Go Phils!
Here's my horoscope for Monday (Jill, did you write this?): ARIES: There may be a slow start today. Focus on your career by midday. A difficult balancing act is required to keep everyone happy - including yourself. Everyone's a grump for a few days.
It's midday. I better let go of my paralysis and concentrate on my career.
THERESA: I tend to flee to the gym whenever I'm bummed out to work off my stress. And I ate a big pile of nachos and drank too many beers during Sunday's game, so I'm more motivated than ever to work out this week.
APRIL: I too, drank a couple of wines and ate appetizers during Sunday's game. I was ready to hit the gym today. Now I am ready to have more wine.
LAURIE: Being a longtime Philadelphian, I am resilient when it comes to this sort of disappointment. Hasn't affected my desire to work out either way. Though, on the whole, I'd rather not be in Philadelphia right now!
Sonia Nelson of Philadelphia asks:
When do you all find the time to work out? I am a mother (kids ages 5 & 8) and wife with a full time job. I am not overweight, but I am flabby and my goal is to look good in my bathing suit this summer. I have a rowing machine and weight bench at home and have been getting up before work to work out. The problem is that only leaves me about 30 minutes and I don't know if this is enough time to make a difference. How do you fit working out into your life? Also what kind of routine should I have? Row 3 times a week, use weights 2 times a week?
I like your weblog, I feel very motivated after reading your bios. Thanks for listening.
Thanks for your question, Sonia. Girlfriends and readers, what advice can you offer?
APRIL: This is such a tough question, and one I face every day. When schedules vary and I get tired, I can end up working out at all different times. I try to set aside an hour every day, typically in the morning sometime. By 5 p.m. I just don't enjoy running. On days when I just don't have an hour to give up, I try to do half an hour of non-aerobic weight training or situps in th evening, so at least I can say I did something. A couple of weights and an exercise mat really mean you can work out anytime, even before bed.
LAURIE: Sonia asks if 30 minutes makes a difference. I do believe anything makes a difference, if you keep doing it! One great help to me is that I have the gym here at work and yoga class here at work. It is much easier to do stuff when it's right there. Also, I used to use exercise videos a lot because I knew exactly how much time they'd take, and they would guide me from exercise to cool down and stretch, so I would not cut that stuff short. Kathy Smith did good ones, I recall. Any other video suggestions, anybody?
YVONNE W: I'm an early morning person, so I hit the gym at 5:30 a.m. I only have half an hour so I usually do cardio. I am a calorie counter so I try to use the equipment that burns the most calories in a short amount of time. Generally that is the ellipitical machine. I can burn 300 calories in 25 minutes.
It also depends on what you're trying to achieve. I want to lose weight so I want to burn as many calories as I can. Lately I also go to the gym when I finish work and swim or take a step class.
There are many ways to exercise at home, if that's more convenient. Using tapes is a great way to get your workout in and to control the amount of time that you spend exercising. I have a 12-minute stomach crunch tape, a Tae Bo tape, numerous step tapes, my favorites are my Pilates tapes (they're very relaxing).
There's just so many things that are available today that weren't around 30 years ago. Remember, people make time for the things that are important to them. Good luck!!
THERESA: If you just do weights 30 minutes three times a week you'll notice a big change in your muscle tone. I'd recommend weights three times a week and doing a cardio workout twice a week if you can fit that in. I know that when my kids were little, those were the most difficult years to make time for myself. When they got a little older, we all joined the Y together so I could take aerobics classes while they shot baskets or went swimming. I remember how I ran in our neighborhood back in those days with the dog on a leash and both kids tagging along on their bikes-- one of them still with training wheels! Not the most relaxing way to find a nice, even pace, but hey, we were all getting some exercise, at least.
One other tip, for those of you who have excercise facilities at work (Sonia says she doesn't): I never travel to work without a loaded gym bag. I may think to myself in the morning, there's no way I'm making it to the gym today, but if I have my stuff and end up feeling motivated after work, I'm set!
THERESA: Girlfriends and football fans, check out Ivette Ricco's cool website devoted to women who love pro sports. Femmefan.com. (Ivette's picking the Colts and the Panthers to win this weekend, by the way.) And don't miss the Daily News' own Yvonne Dennis' Eagles weblog either, 4th & 26. As active women, what's everyone's thinking about the very macho sport of pro football as America goes nuts over the sport this playoff weekend? (Go Eagles!)
Hi girls,
I have a question. About 20 years ago I was in the military; it was the time when you ran in combat boots. I suffer from shin splints terribly but I still finished basic training. Now I am starting to exercise again and I am still suffering from shin splints. Do you have any hints on how to treat them or how to handle the pain when walking and or running? Thanks.
Elizabeth from Altamonte Springs, Florida
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Elizabeth, Shin splints sare an inflammation of the periostium of the tibia (the sheath surrounding the bone). If you currently have shin splints, you should use heat on the area before you exercise and ice immediately afterwards to help to minimize the swelling. An over-the-counter or prescription anti-inflammatory will help with the swelling and pain as well. Make sure your sneakers have a shock-absorbing insole and that you replace the shoes every 2 to 3 months depending on how hard you are on your shoes. To prevent shin splints or rehabiliate the injury, you should do stretching and strengthening exercises for the area. Check out Sports Medicine for some suggestions. Heather |
THERESA:
Hooray for the Philadelphia School District for banning sodas, iced teas and other sweetened drinks from vending machines and school cafeterias. No good comes from kids drinking that stuff. If every parent in America swore off buying soda, ever, for their children, kids would be way better off, and could get used to drinking water to quench their thirst instead of empty, sugary, tooth-rotting soda.
On a related note, I saw Terry Brazelton on the Today show this morning, promoting his new book about child nutrition, "Feeding Your Child the Brazelton Way." He notes that "feeding a child is a sacred mission for a parent." That's true, but man, it can be difficult, as every parent knows. When my kids were small, we got off to a good start-- I actually used to make their baby food from my own garden-grown vegetables! But the kids learned to crave fast food, chips and sugary junk food anyway, and I wish I'd been more diligent with them about good nutrition. I bought healthy groceries, I cooked healthy food, but I took them to McDonalds plenty often too, and I look back and wish I'd done better.
What tips can you suggest about getting kids to eat right?
JILL: I think you made the point right there, Theresa, that it's an uphill battle given the larger community we live in. I, too, fed my son all the right things, refused to let him drink soda at home, etc., etc. And he wound up also craving the junk that's so readily accessible. He eventually told me that he didn't even eat the nutritious lunches I packed, but dumped them in the trash (or one year, left them accumulating in his locker. . .yecchhh), and ate chips and candy for lunch. We can set the right example, but then they're on their own. And actually, sometimes, making something forbidden only increases its appeal. We can just hope that when they grow up, some vestige of our influence resurrects itself and they'll discover good nutrition.
WENDY: Honestly, I feel like such a failure on this point. My five-year-old doesn't eat a lot of junk -- we usually don't have soda in the house, we're so careful with candy that we're still eating Halloween's bounty -- but we are so busy that mealtimes have just disappeared. And my kid has a diet that consists of Berry Berry Kix, school lunch, Fluffer Nutter Sandwiches and carrots. Like everyone else, I try. The Fluffer Nutter bread is whole-wheat and I usually mix wheat germ in for "crunchies." She loves milk and, because she's not overweight at all, it's still full-fat. But I can't stand how limited her diet is, and she REFUSES to eat vegetables. My pediatrician says not to worry, but I CAN'T HELP IT!
Everything that I have read says that the key is having a normal mealtime where kids are served a variety of foods that they see their parents eat, and that you keep presenting new foods over and over again. So I ask: WHO THE HECK HAS TIME FOR THAT? I am lucky if I have eaten dinner myself -- even a Lean Cuisine -- by 9 p.m.!!
JULIE: Wendy, don't beat yourself up so much. You are doing fine. My biggest suggestion is to try to wean her off sugar as much as you can. It's "kiddy cocaine" and there are other alternatives. I've been lucky because my kids love vegetables, but they also love their "treats." My rule is "you don't get a treat unless you eat your healthy food first." And I really stick to it, unless it's a special occasion, like a birthday. It really has worked. Sure, they cry and fuss sometimes, but I don't give in and they know it, so eventually either don't eat and don't get their treat (which is fine), or they do eat their healthy foods and then get their treat.
So, along with the sandwich, give her some cucumber slices and bananas. Also, give her water or milk instead of juice (which has lots of sugar). The other thing that helps me with the so-called "normal" dinnertime foods is that I take part of the weekend to cook a bunch of things that can be warmed up easily. Like, I'll cook a whole pound of pasta (white mixed with whole wheat, they don't even notice!), a container of ground turkey (which can be made into sloppy joes, mixed with pasta or squash, etc.); a roast chicken and some baked potatoes. I microvave a whole bunch of broccoli and cauliflower and put it in a ziplock bag. All my husband has to do is put some chicken, broccoli and rice in the microvave, and that's it. When I'm in a pinch, usually once or twice a week, it's healthy chicken mcnuggets (try to find a lower-fat one, trader joes sells soy ones that are wonderful!), or veggie burgers....Also a simple can of baked beans with rice is a good, healthy dinner.
Most of all, you have to try to eat healthy, too! You can't be a working mom, wife and work the hours you do without staying healthy, yourself! Good luck!
APRIL: I'm with Julie. It's hard for anyone these days to have a dinner hour when kids are exhausted and parents are working. A few "sneaky" foods I like for those non-meal evenings are pasta with cheese, any veggie with melted cheese, crackers and peanut butter, or low-fat chicken tenders.
LAURIE: You can take a kid to broccoli, but you can't make him eat it! My son always seemed to reach for an apple rather than candy when he was little (hmmm, could he really be MY son?), but he refused to drink milk once he got old enough to voice an opinion. Thank goodness for calcium-enriched OJ.
Today, at 19, he still eats surprisingly healthy stuff, but like all his friends seems to be hooked on those ice tea drinks. It's always something.
One shortcut to healthy food choices I used when my son was small was to cut up raw veggies and fruits and just put them on his dinner plate. He usually would sample the stuff in front of him. Except the broccoli.
JENICE: Part of the question is what does "right" mean? For example, most parents think they're doing the right thing when they give their kids big glasses of milk instead of soda. But are they?
THERESA: No one on the planet could argue that soda has any nutritional value. A vegan wouldn't give a kid cow's milk, and it's probably best not to serve your kid whole milk as opposed to low-fat or nonfat milk, but milk and other dairy products do contain calcium, vitamin D and complex carbohydrates that are far better than the refined sugar and caffeine in soda. My 19-year-old son drinks about a half gallon a day. It's his one healthy habit!
YVONNE: Easy for me to say because I don't have kids, but I think the same thing we do for ourselves can be done for kids -- don't bring the evil into the house. And I know kids beg for the stuff in the store so whenever possible, leave them home.
THERESA: It's Girl Scout Cookie season. I love Girl Scout Cookies. They always come on sale just when we've run out of homebaked holiday treats. Last year at this time, I had never heard of dreaded transfats. Now, I'm all too aware of the dangers of hydrogenated vegetable fat and I'm worried that eating Girl Scout cookies is about as healthy as smoking cigarettes. Am I wrong?
APRIL: Actually they now make reduced fat lemon cookies, they are pretty good, and you get five cookies for 4 grams of fat
JILL: You want healthy cookies? Have you gone mad, woman? Cookies are supposed to be an indulgence, a treat, and as long as you don't eat an entire box at a sitting, you can handle the transfats. My approach to this, as in all things that are bad for you, is moderation.
THERESA: Hmmm... THAT'S an idea. Not eat an entire box at one sitting? I guess I could give it a try...
LAURIE: Having grown up enjoying the fragrant smells from the old Nabisco (now Kraft) cookie factory on Roosevelt Boulevard in the Northeast, I feel guilty to admit I never eat those store-bought cookies. But as a former Girl Scout, I loyally scarf down a few Thin Mints every season! Does anybody know if these cookies contain transfats, etc.?
APRIL: I grew up very close to another Nabisco factory in Fair Lawn NJ. On the playground at elementary school the smell was heavenly!
THERESA: I checked on the Girl Scout Web site, which offers detailed nutrition info. Some varieties of Girl Scout cookies contain no trans fats: Caramel Delites, Peanut Butter Patties and "Pinatas," new this year. I think it's cool they list that information on their labels already. The Food and Drug Administration recently decreed that companies must list trans fats separately on their nutrition labels by January 2006, and we can expect food companies to begin promoting new foods that are free of transfats.
On the issue of trans fats, have you cut back on soda crackers, packaged cookies, shortening and other foods that contains this stuff? Do you worry about this at all?
YVONNE W: I think that's something to worry about. Girl Scout cookies taste great and I love sweets. However, I'm beginning to realize there is more to gain by not indulging in cookies, cakes, candy, pies, etc. Not only for weight loss, but to feel better.
By avoiding these foods I will not be supplying my body with a lot of the harmful ingredients that really have no value other than to satisfy my sweet tooth.
ELLEN: It’s good to know you can trust some Girl Scout cookies. Now that I can’t eat salmon and suspect that drinking diet cola is a near death experience, I can at least eat cookies.
JILL: I have a really hard time keeping all of the nutritional information straight, and which study has debunked which study. I even stopped taking calcium for a while because I read that most vitamins were a waste of money, until I was chided by my gynecologist (who clearly thought I was a dumb cluck to have confused calcium supplements with the other useless ones.) I did start using butter again and avoiding margerine, but it's all too much to worry about. I think that's a byproduct of information glut: you can't keep anything straight. So, I try not to focus too much on the minutia of nutrition, and keep to a basic diet that I can adhere to and that seems to be what the experts consider healthy at the moment. I eat mostly vegetables and fruit, some protein, light on carbs, light on fat, light on sweets. But I don't deprive myself of anything (except, ok, potato chips and French fries which I just can't justify).
ELLEN: I’m back on butter. I’m off beef for the time being. I’m off salmon until they figure that out. Yesterday I read that we should all be taking Vitamin D to ward off MS so I’m taking calcium with D. That’s today. I hear you can poison yourself with Vitamin D also.
I also stopped taking vitamins until my daughter’s pediatrician, a woman my age, said she takes One A Day for Women everyday. That was enough of an endorsement for me!
JILL: I'm devastated about the salmon. I eat it twice a day sometimes. How do you know whether the salmon you're buying is farm raised or fresh caught?
THERESA: About 90 percent of salmon consumed in the U.S. is farm-raised.
YVONNE: Come on. A little mercury on the brain from fish. Some trans fats from virtually everything baked and fried. There's an evil aspect to EVERYTHING we eat. We all just aim for the lesser of all evils. Jill, don't fret about your salmon. You are doing yourself way more good than harm eating it. Girls Scout cookies can't be defended for any other reason than helping the girls.
ELLEN: I’m buying a lot of my fresh food at the organic stores around. You have to check the labels to know if it’s organic or semi-organic. I know it costs more. But if I and my family eat less meat, then it all works out. I was a food editor for several years and I’ve learned not to wholesale disregard the warnings. On the other hand, I try not to be too neurotic about what I put in my mouth. Surely, the Girl Scouts would not try to poison us.
THERESA: You're on the right track, Ellen. I talked to a nutritionist last week, Maggie Greenwood-Robinson, who wrote the new book "Good Carbs vs. Bad Carbs." She is so sensible about food. She says stick margarine is about the worst thing you can eat. She says olive oil is basically a health food. She advocates a balance of whole grains, legumes, fruits, vegetables and low-fat protein. I'll go into greater detail in the next few days about what she has to say -- I do highly recommend her book!
LAURIE: Me, too, Ellen. It's much easier to go organic these days. I agree that we could go nuts heeding all the warnings, so I mostly try to avoid processed foods (which means a cookie I bake is OK!), eat organic meats and produce and moderately indulge in indulgencies.
JILL: That's very good advice, but the prices of organic food are so outrageous and I'm just reluctant to pay. What can a family with kids to raise on a budget do to stay healthy without spending a fortune?
ELLEN: I guess we all need to eat more rice and beans.
THERESA: Not a bad habit, by the way. I love Hoppin John
and all kinds of bean-and-rice dishes, especially this time of year. Bean soup is delicious and filling. Have a big bowl and you won't be so likely to eat those Girl Scout cookies by the boxful!
LAURIE: I feel so conflicted! "Sex & the City" almost-final episode....or the Eagles game Sunday night. I figure by 9 p.m., when "Sex" airs on HBO, the game will still be going on. Help!
THERESA: Aaargh. You're right. The game doesn't start until 6:45. Big problem! Yvonne, what's the earliest that game can possibly be over?
YVONNE: VCR, my friend. VCR. You have two TVs, don't you?
LAURIE: Yes, brilliant!
JILL: This is the one time I'm grateful not to have HBO.
THERESA: You mean you're not a "Sex and the City" fan? That surprises me, Jill. I love it. I'm so addicted to it, and even more so now that Mikhail Baryshnikov is Carrie's leading man. With the advent of the DVD player, I don't have a working VCR anymore, so I'll probably have to catch this week's episode in reruns.
Laurie and I were just noting that one of the most appealing fantasies about that show has nothing to do with sex. It's that those oh-so-toned women eat and eat and eat-- cupcakes, ice cream, french fries, huge diner breakfasts, and they almost never seem to exercise. There was passing reference a few seasons back about Miranda training for the New York marathon, and an episode in which a naked Samantha boasted about her Pilates routine, and maybe a scene or two shot at a yoga class. But if you add up the massive amounts of food and drink those ladies down each episode, all their haute couture fashion ought to be plus-plus sizes!
APRIL: I am so sad to say that I haven't followed it all season.
THERESA: Well, it is hard to watch if you have small children in the house who like to stay up past their bedtime!
APRIL: I have been watching some reruns. It is very very sexy this season.....
YVONNE W:
It's Sex & the City for me. I've watched Samantha; Carrie; Charlotte and Miranda for years. Since I'm not a football fan I'll curl up with the Sex & the City girls. It was fun to watch them mature or "not mature" thru the years depending on your perception of them.
ELLEN: I am finding this season’s shows a little too intense. They’ve racheted up the angst and disappointment level. So maybe missing it this week and picking it up on rerun will help my cardiac health, which is in question after the Eagles close shave and that Carolina game last week.
By the way my almost-19-year-old asked for the set of reruns for Christmas and I just couldn’t do it. I suppose if she knew that her dad and I watch that show, she’s be in therapy.
JILL: I suppose I should be ashamed to say I've never seen one episode of "Sex and the City" and from what I know of it, I'm inclined to think I'll hate it -- in some part, at least, Theresa, because of what you just said about the unreality of their lives. But then I said the same thing about "The Sopranos," because I hate violence and detest the way we romanticize the mafia, and I wound up becoming a total junkie. We gave up HBO some years ago when we discovered our pre-adolescent son watching porn, and don't want to pay the exorbitant sum to get it back. Although, I must say, Baryshnikov is certainly enough incentive. . .
APRIL: Baryshnikov? I think I willl watch Sunday!
THERESA: Ellen's right about this season's angst, yes, especially with the breast cancer story line that was introduced last week. Escapist that I am, I'm hoping that proves to be as breezy a plot point as Steve's testicular cancer was, but I do shudder to think what the writers may have in store. I don't want the show to veer too close to reality. Next thing you know, the characters could be chatting non-stop about exercise, carbs and calories instead of sex, sex, sex.
Laurie: It's all fantasy, all the time, but somehow the characters' emotions seem very real. And where else could you see Jason Lewis. Naked. (Don't know who he is? Check out this link.)
THERESA: Girlfriend and football expert/maniac Yvonne Dennis has got her own Daily News weblog up and running, devoted to the Philadelphia Eagles. Check it out! It's called 4th & 26.
Unlike Yvonne, I don't know much about football myself-- like a lot of people, I only get drawn in when my team makes the playoffs, and only then do I get totally swept up in it. And now that the Eagles are within spitting distance of the NFC championship (again) I find myself asking, what is about watching this game that makes us all want to pig out? Why does the spectacle of big, big, BIG guys lumbering up and down a big field on a cold day, cheered on as the pinnacle of athletic accomplishment, just give us the munchies? I was pretty conservative with the snacks during Sunday's game against Green Bay. No chips, salsa, cheese or crackers, grossly fattening hot wings or cheese curls. I had a little (lightly buttered) airpopped popcorn and a couple beers. But you know what? It didn't seem right to be so disciplined. For this weekend's game against North Carolina, forget about calorie counting. Bring on the fat. Bring on the salt. Bring on the nachos!
Wait a second! What am I saying? The fact is, every delicious greasy hot wing with ranch dressing costs me about 200 calories. A handful of 20 potato chips packs 150 calories. Even low-fat snacks like pretzels or Baked Lays are about 130 calories per ounce (what you get in a small bag). So, to avoid post-game guilt and sluggishness, I'll try to go easy on the junk food and chop up a lot of fresh raw veggies to serve with no-fat dressing instead. Baked chicken tenders dipped in the same no-fat dressing would be way healthier than wings. And I'd be smart to settle for baked tortilla chips with salsa instead of cheesy delicious nachos.
What are your favorite snacks for an at-home tailgate party, girlfriends? Do you have the discipline to keep it healthy?
YVONNE: Though still not perfect, I love to munch on Baked Ruffles (cheddar) during TV time. I think you can also get away with grapes and not be mocked too much by your sports buds. But Theresa's right - game time is the time to snack guilt free. Just don't gorge till your stomach is bloated. When you are full, stop. Get those finger foods out of hand's reach. Put them in the kitchen and you'll be fine until you are truly hungry again.
Don't let cost dissuade you from pursuing an athletic adventure you've always dreamed of. Did you know that Balance Bars gives grants of $500 to $10,000 to amateur athletes to pursue a wide variety of dreams and fitness adventures? "Any activity that enables a person to enhance their physical health while pursuing a passion that enriches their lives is appropriate," the company website states. Past grant recipients have included athletes in adventure racing, archery, unicycling, skysurfing, rock climbing, hiking, martial arts, yoga, cycling, snowboarding, running, and more, experiencing a variety of individual and community focused projects.
Among last year's winners were Portia Johnson and Kate Ronkainen of Princeton, NJ, pictured here, members of the U.S. National Rowing Team. Check out www.balance.com for an application, and for inspiring stories and photos of other recipients.
How do you get one of these grants? The company gives at least four a year (last year they granted seven) on a biannual basis to either individuals or teams. The application process is not at all complicated, and you don't have to be a superathlete to apply. But if you want to be considered in the first round of this year, hurry. The deadline is Jan. 15. The deadline for the next round is Aug. 16. This looks like a wonderful program for amateur athletes of all stripes. Grant applicants must be 18 or older and a legal U.S. citizen. Only amateur athletes/hobbyists/enthusiasts who have not competed in athletic activities as their main source of income are eligible to apply.
THERESA: Ellen has recently hurt her knee and doesn't know whether she could call a doctor or continue with her workouts. Jill is about to have surgery on her hand and is concerned about whether this will derail her upper-body weight workouts. Many of us are battling colds and flu this time of year, and wonder whether to keep working out through a period of illness. So we asked trainer Diane Catrambone of Chester Springs if she had any advice to offer about working out through this kind of adversity:
Diane: According to Andrew Weil, M.D. (and me too)! if your symptoms are located above the neck -- a stuffy or runny nose, sneezing -- then exercise is probably safe. Start slowly, and if you feel better after 10 minutes, continue, if you feel worse, stop. If you have below-the-neck symptoms, for example, muscle aches, cough, fever of 100 degrees or higher, chills, diarrhea, or vomiting, you should avoid exercise. Exercising when you have these symptoms may raise your temperature, dehydrate you, and weaken you further. A sore throat could go either way, and you need to see how your energy and strength level is. Whatever your symptoms are, if you're feeling really weak, it's better not to exercise because when your body is fighting an infection, you could suffer a setback, plus your performance would be greatly diminished and you probably wouldn't be getting very much out of the workout.
As far as injuries go, a diagnosis of the injury is the best bet. Then conditioning exercises can be prescribed that will enable the healing process to accelerate. A sports physician would be my recommendation for the diagnosis. Someone who understands the importance the injured party puts on her physical activities and won't discourage her from continuing her program with modifications as necessary.
If someone is having surgery, my recommendation is to get to physical therapy as soon as possible and continue with the entire prescribed program before entering back into her normal physical routine. Sometimes physical therapy may seem a bit slow moving for someone who is very active, but it is important to finish the therapy. Failure to do so may result in chronic weakness or excessive scar tissue buildup.
Good Luck!
Any other thoughts (or maladies to report), Girlfriends?
LAURIE: I am getting physical therapy for two problems right now, and it's fabulous. The exercises seem so minimal , yet they are very effective because they're so concentrated. I have cut back on other activities, but not totally.
APRIL: My experience with exercising when I have a head cold/minor ailment is that I feel significantly better while running or working out, while pumped with adrenaline, then significantly worse - sometimes a lot worse like a pushed myself too much - later on in the day. I have learned to just eat more and rest more when I'm sick, then resume workouts in a few days or a week.
THERESA: I pulled a muscle in my back lifting something a few years ago, after several weeks of being very lazy about exercise. The chiropractor told me that not exercising may have contributed to my stress level, thus making me more prone to injury. And in that case, he said running was not going to aggravate my back, so I was able to keep running. I think about that as a motivator now-- if I quit running, I'm afraid my muscles would seize up from all the stress I'd be bottling up!
I have gotten a lot more disciplined about stretching before and after running, after talking to so many runners who screwed up their knees because they didn't stretch enough. Stretching the back of my legs-- doing toe touches, for example, seems to really reduce potential knee strain.
HEATHER: I believe that if you have injured your body to the extent where pain, joint instability and / or swelling are present for more than a week you should contact a doctor. Of course if you have a major injury you should go right away. If you truly feel that something is just "not right" it is better to be safe than sorry and head to the doctor's office for a professional opinion.
Remember you always want to actively pursue health. In this case it means such things as : properly warming up and cooling down, using correct form and tempo for strength training, listening to your body when you need a day off, and icing a sore area after a workout.
"No pain, no gain" does not always hold true especially as we are bodies age and we become less resiliant. As a friend of mine says, "You only have one body. Take care of it"
YVONNE W: I'd be interested in how women feel about cosmetic surgery. Not just breast implants, but lipo; face lifts, body lifts, tummy tucks etc. Especially when exercise is not giving them the results they desire.
APRIL: I see nothing wrong with it, if someone is uncomfortable with her appearance, or would be more confident with a nip or tuck, go ahead!
LAURIE: I say sure, as long as you understand the risks. I was just reading something on liposuction having a 1 in 5,000 fatality rate, which the article said was very high for elective surgery.
YVONNE W: I would definitely consider surgery if I thought it would improve the way I look or feel about myself. I wouldn't have surgery to look younger. I just want to look as good as I can at my age. I think if the technology is available, why not use it?
JENICE: Plastic surgery is so "in" that it's become a status symbol. It means you've got it like that, and if you do, why hide it?
THERESA: I'm hoping to resist the temptation, even as my face becomes more lined all the time. As aggravating as that is, I am horrified by how so many women, especially pop culture divas, look after they've overdone it with too much surgery. I think Farrah Fawcett looks freakish now. So does Cher. And these were once beautiful women. Did anyone catch Kim Novak in various TV appearances recently? She has one of those tight, tight, completely-knife-sculpted faces.
Remember how gorgeous Helen Hayes looked in her old age? Not glam maybe, but real. And very beautiful.
WENDY: Gotta say, lipo is verrry tempting for the thighs. I don't think I would, but it's tempting. Seriously, there are folks that this is a big issue for -- if you've lost a whole lot of weight, much of that skin is not going to snap back by itself. Some of it may, but there's a point at which it won't. And those scars -- like tummy tuck scars -- are nasty.
YVONNE: Whatever any other person chooses to do with his/her body is something I respect as an individual but I wouldn't have plastic surgery unless i was horribly disfigured in some kind of accident or attack.
THERESA: I highly recommend taking a look at AwfulPlasticSurgery.com --- and check out the archives. Michelle Pfeiffer's nose has a decidely Michael Jackson shape to it! And be sure to take a look at the new and not-improved-in-any-way Marie Osmond. Yikes!
THERESA: OK, here's an inpirational workout: Sheila Kelley's "The S Factor; Strip Workouts for Every Woman." That's right. TV actress Sheila Kelley (who used to appear as a lawyer and one of Arnie Becker's girlfriends on "L.A. Law") has written (and posed for many photos in) a new book, detailing how to work off the pounds by making like a stripper. Her book even includes various pole exercises. Bada Bing, ladies! Sound like anything any of you would try at home?
ELLEN: Ah, does this woman not have a significant other?
YVONNE: Hey Ellen, what does that mean? I don't have a significant other....Right now I am undecided, though, on whether I'd try this. In one sense I like to try new things but in another sense I can be a prude. It sounds like fun and probably would make me more more confident with men.
THERESA: Kelley's actually married to another TV actor, Richard Schiff of "The West Wing," and they have two kids.
By the way, her book includes such exercises as "the cat crawl," "goddess rising," "butt circles," "leg splays" and more, and tips on how to work out in spike heels. Stripping do's and don'ts include: "Do wear your super-sexy push-up bra. Don't move to the beat of the song; almost move to the wave. Remember, you want to evoke a strip club, not a high-school talent show."
Check out her Web site. She teaches classes on this in L.A. and even has a video out detailing stripping and pole dancing techniques for the everday woman.
APRIL: Sounds hokey to me. Good old dancing can accomplish the same calorie-burning goal.
ELLEN: I’m just wondering what my husband and 15-year-old might say if they came home and I was doing a strip tease. By myself. That’s all.
JENICE: I don't know what your daughter will make of it, but I'm sure your husband would love it! Theresa, do you have a copy of that book? (smile)
ELLEN: Theresa had to go home early. Something about reading a new book she got in today.
JENICE: Darn! I wanted to borrow it.
ELLEN: Are you guys really serious? Are you going to exercise in spikes and twirl around poles? Even April *Ahem* Adamson is hedging here.
JENICE: Okay, girlfriends, what woman doesn't secretly wish they could do some of these sexy moves?
LAURIE: Forget stripping - try salsa! You can keep your clothes on, and you get to do it WITH your significant other.
As for sexy, there isn't a sexier dance around.
APRIL: So where does the author expect us to find a pole?
THERESA: She lists many outlets in her book, along with places to buy sexy lingerie and other accessories.
THERESA: The AP reports that fitness clubs are starting to use more stout-looking models in their ads, so as not to discourage people who want to start an exercise program but are afraid they won't measure up to the hard-bodied types they expect to see at a gym.
In a similar vein, perhaps, Whoopi Goldberg is now a spokesperson for Slim-Fast. Have you seen her ads on TV - she doesn't look rail thin by any means. Do you ever find yourself comparing yourself to others at the gym? Do you find the hard-bodied types intimidating, or inspiring? And do you think these ad campaigns are likely to be as successful as, say, having a very skinny Zora Andrich showing off her new form on behalf of Nutri-System?
LAURIE: My favorite is the new one for some diet/food program featuring Anna Nicole Smith. Now there is a model who's a little TOO real! One of the most freeing things about getting older, I have found, is that you just stop comparing yourself to other women in that "Oh, if only I looked like her!!" way. My attitude? I'm 50, I'm working out, keeping my weight down and staying pretty fit, so sue me if I don't look like Jennifer Anniston.
YVONNE: Wise words, Laurie. Here are some more I heard from Debbie Allen on Oprah many years back when Debbie was urging women to look at themselves in the mirror naked every day. She said "If you can't stand to look at it how do you expect a man to?" Men aside, we have to look at ourselves and appreciate what we see. Find one thing you like about yourself, then another and another. doesn't have to be all in the same day. Work on what you can. Accept what can't be changed. Noticed I said changed, not fixed.
JILL: I, too, no longer worry how I shape up, literally, to other women at the gym, or worry how I look to the muscle-laden guys. That's one advantage of being older and having become "invisible" to most of the world: they don't see you as a real human being anyway! I don't even bother to put on serious makeup or make sure my hair is suitable for public consumption. I'm just thrilled that at my age, I'm probably in better condition than I've ever been and I love the workout. I do think it's a great idea to have spokespeople who don't represent some unreachable ideal and it's probably representative of the growing sensitivity to the damaging messages our culture sends to young girls.
YVONNE W: I've been going to a fitness club for 13 years. I'm not
intimidated by hard bodies and I'm not crazy about the rail thin look.
Using larger models in fitness ads is a great idea. Many women have
curves and are proud to show them. Featuring Whoopi Goldberg in an ad
is great because she is not classically beautiful. There are woman
that can relate to being fit, but not necessarily skinny with a hard
body. I think curves are attractive. Beyonce coined the term
"bootylicious" which means beautiful and bountiful. Works for me.
THERESA: I'm not motivated by emaciated TV starlets-- they look freakish to me, and I think Jill is right about the damaging messages our culture sends to young girls. But I do find strong, athletic women very inspirational. I don't feel intimidated by muscle-bound people at the gym. I feel --- Wow, I want to work hard and maybe someday I can look like that! I remember when I was in my 20s taking aerobics and feeling inspired by a 50-something woman in the class who was really buff and energetic. She would literally run out the door to jog home after the class. I do know that a year or so ago when I was heavier, I would compare myself negatively to other women who were slimmer and feel, ugh, I'll never look the way I want to. That's such a self-defeating mindset, and obviously one these advertising campaigns are trying to counter. It's hard when you start a new exercise routine to believe that you really can make big changes in how you feel and how you look, but once you've settled into new, healthy habits, changing your diet and combining cardio and weigh training, amazingly enough, you do actually start to slim down and become stronger. I can relate to what Jill says--- right now I feel stronger than I've ever felt in my life. I don't care how anyone else looks, but I love seeing people who look healthy, and I wish everybody could feel the same way.
JENICE: Remember when Shari Belafonte was a spokesmodel for Bally's? I
used to look at her and think, "If I work really hard, I can get a body
like that." So, I guess she inspired me, to some extent. But I can see
how it could easily go the other way. I'm trying really hard to get my
mom to start working out. But she doesn't feel as if the gym is for
people like her. So, I say bring on the grandmothers. Put them in the
ads, too!
THERESA: That's a great idea, Jenice. I'll bet if you visited a gym
with your mom, she'd find that there are plenty of women all shapes and
sizes and ability levels there. My mom started doing water aerobics
many months ago, and when she comes to visit, we go to a gym in my
neighborhood together-- I hit the treadmill and she hits the pool-- and
we share lots of info on good nutrition. (Last time she was at my
house, she bought me a blender and turned me onto her Slim-fast
chocolate shakes (with a fresh banana thrown in) -- nutritious,
low-calorie and very tasty. I'm really proud of her. She's become so
diligent about her water weights. For years I think she felt the way
your mom feels, and now she seems to be totally over that!
THERESA:
Lately I've been feeling more and more angry (especially given the nice weather we've had recently) because I don't feel comfortable running by myself in the Wissahickon or even along Kelly Drive because of the assaults against women that occurred in Fairmount Park last year. I love running with friends or with my husband, and occasionally with the Philly Runners running club, but sometimes it would be so nice to slap on the headphones and go for a long, quiet, lost-in-the-scenry run all by myself. I know I could avoid trails and stick to running on neighborhood streets, but I hate pounding my joints on the pavement and stopping for traffic lights. I love trail running, especially in Fairmount Park. I know I do see other women running alone, which makes me wonder if I'm too cautious about this. Do other women carry pepper spray? Do I need to take a self-defense course? Have other women changed their running routines because a homicidal maniac is still at large in our city?
JILL:
I've long since accepted caution as the mandatory way to live and am horrified when I see women running alone in isolated places. I admire you for still being angry about it. It's just a given for me, no doubt because danger affects every aspect of our lives, not just the freedom to exercise wherever we want. I think women who take unnecessary risks may not appreciate their own vulnerability.
ELLEN: I am sorry to say that I would not walk in those areas without another person. It is a shame that we can’t as a community get together and do a Town Watch or some other protocol for those who want to use the parks and trails.
THERESA: Lots of folks in the community are on the case, fortunately. Philly Runners and other running clubs are working with the city to make the parks safer for runners. According to my pal Kevin Gruenfeld who leads the Philly Runners, the city is working to address cell phone gaps, emergency call boxes, path lighting, mirrors for blind spots (such as on West River Drive near Falls Bridge when it curves and the path is under a bridge), better signage, a possible bulletin board kiosk at strategic places such as Lloyd Hall and more. And the Philly Runners are also working with other clubs to coordinate a master list of all regularly scheduled group runs. The Friends of the Wissahickon offers safety tips on their website. And so on and so on. All for the good.
But I still am longing to hit one of my favorite trails for some alone time running and listening to my music. (And it's supposed to be especially risky to run with headphones on!)
JULIE: The whole reason I started running was because it gives me time to myself and my own thoughts. I still run alone, even along the Wissahickon. I usually run mid-morning, when there's more people on the trails, but I sometimes do feel isolated. I try not to think about it and just pay attention to my surroundings. That said, I saw a woman running alone along Broad Street near Spring Garden last night and I thought she must be absolutely crazy. What was she thinking?
ELLEN: I do think we all need to watch out for each other. I saw a guy dart into our parking garage the other night. People were streaming out of the lot and no one said anything as this guy appeared to yell at no one and run in and out of our garage.
I got myself out of the lot and then asked the guard to follow up. A man in front of me came over and prompted the guard again. I was shocked no one else was concerned.
It turns out he was with some fellow parker. I’m still glad I asked.
When I am driving and see those women running alone, I tend to look around for them. This probably sounds a little nutty. But if the monsters out there knew that all of us in cars were looking out for solo runners, they might not pull the junk that they do.
YVONNE W: I'm very cautious about running in the early morning and alone. I only run outdoors between 7 a.m. and 4 p.m. I don't understand women that run alone in isolated areas, because I believe no matter how well trained a woman is in defense techniques a man can still overpower her.
Trainer and nutrition expert Diane Catrambone offers these words of wisdom for the year ahead:
Most people are familiar with the resolution idea. Each year they make their big plans, but if they don't believe they will succeed, they set themselves up for failure before they have even begun! So my favorite resolution is, "This year I'm going to work with someone who can educate me to get the best results I can for all the work and effort I'm about to put into my health!"
Don't fall prey to false expectations! 30 pounds in 30 days....Eat all you want and everything you want and lose 10 pounds 10 days! You know what I'm talking about. Unrealistic advertisements that again set people up to fail before they have begun. People need to judge their weight loss by stages. First, get your body back into a state of homeostasis by eating five small meals per day filled with high quality macronutrients. That does not mean dieting, folks!! Then you need to stay off the scale and begin to connect with your body by honoring each change as it happens to you. And it will happen! If you eat enough (that's a whole story unto itself), if you recognize what bad fats and high sugar will do to your metabolism and then begin to engage in supportive eating, if you exercise regularly AND INCLUDE WEIGHT TRAINING, NOT JUST AEROBIC ACTIVITY, and if you give yourself TIME for your body to adjust to the changes; you will be able to make changes to last a lifetime, not just the month of January.
LAURIE: I'm not sure I would want to honor EVERY change that might happen in my body
if I stopped getting weighed - close monitoring just works better for me, I've found. But one way I look forward to the next year, regarding
resolutions or life goals, is to look back and see how well I did during the one just ended. There are always good things to recall -- and there's
also the basic fact that I'm starting a new year mindful of the importance of good health and regular exercise. No specific resolutions, but I have
the right intention -- and that inspires me.
ELLEN: I posted my resolutions the other day. My best sources of
education are folks out there who have tried several new techniques and succeeded. So if you are reading this, please weigh in and let me know
how to get started on my ambitious year ahead. If you are worried about privacy, you don't have to use your real name in the response form. You do have to use your real email so we can stop spammers. The "forget info" button protects the innocent. Help me out, invisible girlfriends and
honorary girlfriends.
YVONNE: Ellen, you are being very selfless. Re your concerns:
1. I would love to have my daughter work out with me. So I'm going to have to do some serious lobbying to get her to commit to this. Any tips here, bloggers?
Find out what she likes to do and compromise. And resist the temptation to lecture her. The more knowledgeable I get about fitness the more I have to guard myself from being overbearing with others.
2. My husband is a golf addict and I have tried many times to take up the sport. This year I will renew my efforts. Can this marriage be saved without the links? No. How do I find the time to take lessons?
If you have no time or interest in golf I wouldn't worry about it.
3. I am a night owl and I want to switch my time orientation to morning lark.
It is so dark this time of year at 6:30 a.m. that it's hard for anyone to get their routine going. Can I suggest you wait till March. The natural light coming into my room then always gets me going.
LAURIE: I have tried golf a few times, and the one thing I discovered is it's a lot more fun to play the actual course (even if for only 9 holes) than winging balls at one of those pitch 'n' putt places. When I played with my mom (perhaps this might address another of your goals?), son and stepdad (after Parkinson's disease took the edge off his formerly excellent game), we would all just start the next hole at the spot where the closest ball landed. We didn't count strokes -- except to give up after 4 or 5! -- and had lots of fun without driving the people behind us crazy.
Probably your husband wouldn't hear of such rules. So don't play with him yet.
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