|
|
|
JILL: When I blow my diet on a given day, I'm tempted to just indulge myself completely and eat whatever I want. So the question is: does it matter beyond a certain point? If you have 1,000 extra calories or 2000? Will your weight reflect the incremetal excess or not? I just had two pieces of pizza, and now I feel like, what the hell, I might as well eat chocolate and drink wine because I'm so far over my calorie limit anyway. So does your weight gain reflect the amount you've eaten or just the fact that you've exceeded your daily calories?
JENICE: Heck, I ate more pizza than you. But you can bet I'll run it off tomrrow before breakfast. When I go over about 2,000 calories a day, it always catches up with me. So, for me, it matters.
THERESA: It's like a bank account. If you overspend $1000, does it make any difference if you overspend by another grand? Well, yeah, of course it does. I know I have days when I just simply overdo it calorie-wise, and then I know I have to make up the difference later. That's why it helps me to check the bathroom scale every morning. When I see that my weight is up a pound or two, it's never a mystery why. It's 'cause I've been eating too much, maybe for just a day, maybe for a few days straight. So I try to eat more sensibly (while usually increasing my exercise time) 'til I can get that number where I like it to be.
YVONNE W: I also check the scale everyday, even though the experts say you shouldn't. It's one of the ways I can control what I eat. When I eat too much on a given day I just say forget it and continue to eat. I went to New Orleans last month and tried to discipline myself, but after a while I just let myself get out of control. The problem is when I returned home I continued to eat until I gained 14 pounds.
Now I'm struggling with the problem of not wearing my favorite clothes (can't get in them). I have stepped up my exercise program, but I still continue to eat.
Finally yesterday I realized that I really have to cut back. So, I am once again monitoring my food intake. Except this weekend I'll be at a Fourth of July party in New York. Sooooo!!! The struggle continues.
KIMBERLY: The body is like an adding machine. It simply computes whatever we put in and subtracts our output. Dieting can lead to binge eating. Remember moderation is the key.
YVONNE: Time magazine asked: "Should we all be vegetarians?" Here's what Richard Corliss wrote:
Oh, sorry... those are five reasons to smoke cigarettes. Meat is more complicated. It's a food most Americans eat virtually every day: at the dinner table; in the cafeteria; on the barbecue patio; with mustard at a ballpark; or, a billion times a year, with special sauce, lettuce, cheese, pickles, onions on a sesame-seed bun. Beef is, the TV commercials say, " America's food" --the Stars and Stripes served up medium rare..."
THERESA: I've never tried vegetarianism, though I have cut back on my meat consumption in recent years. I don't think meat is inherently unhealthy, but I have some concerns about the meat processing industry and with e coli concerns and all, I do avoid ground beef. I eat chicken, turkey, lean pork, and even a steak once in awhile. It is important to get enough protein, and adding some meat to a salad or rice dish helps with that.
DIANE: Each body is biochemically different. My thought is that if a food makes you feel sluggish or bloated, chances are your system doesn’t like it. So why eat it? Every body is different and should eat the foods that make it feel energized and satisfied. I have concerns about the meat industry and the production of meat products though, so I only eat organic lean meats, mostly chicken, turkey and lean beef.
THERESA: Summer is such a healthy food time. Time to eat lots of fresh fruit (It's blueberry season! Yay!) And time to grill. I especially like marinated chicken on skewers with grilled veggies-- very healthy. And if you're not feeding a crowd, I recommend (and I wasn't paid to say this) picking up one of those George Foreman grills to cook up easy midweek dinners for one or two (Dave bought one a couple weeks ago-- something I never would have checked out otherwise and it's GREAT!) -- really great for grilling veggies to make healthy pita sandwiches, or turkey burgers, or sweet potato fries and lots of other good stuff.
What healthy foods do you all like in the summertime?
WENDY: The best thing about summer is FRUIT! Though I am sorely disappointed in the peaches this year -- maybe they will get better. And, in the summer, we often dispense with cooking veggies at all -- just serve em raw on a plate in the middle of the table, with low-fat ranch dip or hummus. Yum....
KIMBERLY: My personal favorite which I made last night is: a bed of raw baby spinach with grilled salmon and grilled sweet potatoe. I dress it with 1 tablespoon of olvie oil and a balsalmic reduction. Simply Delicious.
YVONNE: I should probably get one of those George Foreman grills. They're cheap now, right? Everyone I know who has one raves about them. And at least I could pick up a piece of fish or some turkey buger on theway home and cook it real fast before I decide I am too tired to cook.
THERESA: The one we got was $15 on Amazon. It's small. Dave thinks now he should have gotten a bigger one, but I think it's fine for cooking up something for one or two people. I made grilled zucchini and yellow squash yesterday, tossed in a little olive oil, and it was delish!
WENDY: By the way, this is may FAVORITE healthy-food cookbook. It's called "Healthy Cooking for Two (or Just You) : Low-Fat Recipes with Half the Fuss and Double the Taste" and it's published by Pennsylvania's own Rodale. Great recipes, but even better -- the portions are perfect for small households. It's got a recipe for "Texas Caviar" -- a salad of blackeyed peas, green and red peppers, onions and vinaigrette -- that is a guaranteed hit.
Generally, I think a lot of Rodale's stuff -- recipes in Prevention, their cookbooks -- are excellent.
THERESA: People Magazine has a new special issue on the stands, "Your Diet," packed with a lot of interesting, inspiring information; how to stick to your diet when you travel, great snacks with less than 50 calories, amazing real-people testimonials and slimming beauty tips. Also, the magazine had four unsuccessful dieters record everything they ate for three days. A dietitian then diagnosed where they went wrong. Check it out! And they ran this cool list of 10 things to do instead of eat:
Have any good suggestions to add to the list? Post comments and you may win our book of the day: We'll do a drawing at the end of the day to give away "The South Beach Diet Good Fats Good Carbs Guide," by Arthur Agatston, a nice little reference guide.
APRIL: Sex!
WENDY: The bathing suit idea would work like a charm for me. Also, drink water!
APRIL:
Is anyone absolutely SICK of seeing and hearing about "low-carb" products, cookbooks, and the like? 
Check out an Atkins "bar" and tell me how it differs from a Snickers bar. Try to purchase a simple loaf of bread without sifting through shelves all low-carb loaves. Does anyone eat bread anymore? Why is eating a bagel more lethal than downing a 12-ounce porterhouse? Who is sick of hearing about low-carb?
THERESA: I agree, and so do a lot of health experts, apparently. A new group has just been formed, Partnership for Essential Nutrition, "to help educate Americans about the need for healthy carbohydrates such as vegetables, fruits, beans and whole grains." Here's part of their mission statement: "Created in response to new opinion research which finds that many consumers hold a stigmatized view about carbohydrates and other essential macronutrients, the Partnership for Essential Nutrition is dedicated to providing guidance regarding the important contribution that all three macronutrients -- carbohydrates, protein and fat -- play in promoting good health and successful weight loss and to present the latest scientific evidence describing a healthful range for each. As such, the Partnership will help to address the many misperceptions resulting from the recent "craze" towards no- and low-carbohydrate diets for weight loss, so the public will have complete, authoritative information upon which to make their food purchasing decisions."
Hand me an apple, would ya?
LAURIE:
Me, too! I am always skeptical of things that tout their "low-whatever" properties, except for dairy products. All the others seem to compromise something so they'll be tasty enough to appeal to people. Putting extra sugar and salt in low-fat foods, for example.
It is curious, as we've said before, how swiftly the food industry has responded to what is basically a well-intentioned effort to eat healthy. That is good, even if the execution is imperfect.
KIMBERLY: Oh, don't believe the hype with all of this "low-carb" hysteria. It is total nonsense. Fifty to sixty percent of our calories should come from carbohydrates (complex and simple). The only carbs we need to avoid are processed and highly refined ones (man-made).
Following these low-carb or Ketogenetic diets can be dangerous. If a (low-carb) ketogenetic diet continues for long periods of time, serious damage to the liver and kidneys can occur, which is why most of these diets recommend only short-term use, typically 2 weeks. Other side effects of low-carb diets include dizziness, headache, lethargy, weakness and, constipation, and nausea. A diet low in carbohydrates, fiber, and many vitamins and minerals is liable to make you feel irritable, sluggish, and deprived.
DIANE: As Kimberly said, it is hysteria. Carbohydrates are an important macronutrient. The major role of carbohydrates is energy. Every cell in the body requires carbohydrates for energy. The liver can store enough glycogen in the liver for about 12 - 16 hours. If glycogen stores are depleted and carbohydrates are not eaten, the body will take glucose from other sources - like MUSCLE! The important message, which has been cleverly disguised by food manufacturers, is that the dangerous carbohydrates are those that come from overly processed foods! So, go eat an apple. If you want to make it a more complete meal, add 1 oz of low fat cheese with it. Be healthy, not hysterical, and enjoy!!!!!!
YVONNE: Several days ago we talked about how we could approach overweight loved ones about concerns we have with their health.
Actress Mary-Kate Olsen's admission yesterday that she has anorexia reminds us that the other end of the spectrum is not just a vanity concern. The 18-year-old has admitted herself into a clinic, which is very encouraging news and a good example to set for other young people. Web4health reports that in a study of anorexia patients, 15% died within 12 years from suicide, infections, stomach problems or malnutrition. You may recall that incredibly talented singer/drummer Karen Carpenter of the Carpenters died in 1983 at age 32 of heart failure, the result of years of suffering with anorexia.
Let's face it - most of us love it when people call us "skinny" or notice when we've lost a few pounds. But how do we keep ourselves and our friends from obsessing about being thin? Although I am wearing the size clothing I have dreamed about for years and am very happy with how I look in clothing, I still look at my butt when I am undressed and think it's enormous.
THERESA: It's a very tough issue. And so many Hollywood stars deny they have a problem, even as they become more and more skeletal. I think it's wonderful that Mary-Kate is dealing with her health in this positive way right now.
LAURIE:
Body image is such a snakepit for women especially, though men are unfortunately buying into it too, and taking steroids. Most of the movie and TV stars out there, when standing next to normal people, are so extraordinarily small and/or wiry. As though, along with talent, you can't be bigger than a size 2. Thank God for more normal-sized actors like Liv Tyler or Russell Crowe, and for old Ingrid Bergman movies!
I remember going to my 20th high school reunion and seeing some women I had so much wanted to look like as a high schooler. They were extremely petite, I now could see. There was no way a big-boned girl like me could ever have looked like that, and I felt sad for my younger self, desiring such an impossibility -- all the while ignoring the fact that I had a great figure, just not a small one.
THERESA: We talked yesterday about feeling stressed when we don't work out. Right now, I'm battling a summer cold, so I'm giving myself permission to relax about NOT working out. I brought my gym clothes to the office today, but I'm going to just leave them here in the bag 'til I feel my usual uncontrollable urge to hit the gym. I know I could probably run a few miles and do weight training through my cold, but you know what? I don't feel like it. I'm going to wait it out, rest up, drink plenty of hot tea and then come back to the gym with added strength in a few days.
One benefit of exercising so regularly that you understand the payoffs inside and out is that you can ease back a little with confidence from time to time when your body says to take it easy.
It helps to have strenuous goals to look forward to-- the Philadelphia Distance Run in the fall, and the Dragon Boat Festival in October, so I know I can't afford to take it easy for long!
What do you all do about exercise when you're feeling under the weather?
APRIL: I find that if I exercise through a cold or flu, I feel worse and prolong the fatigue and illness. I give myself permission to do nothing!
JILL:
It depends on how under the weather I feel. If it's just a minor ailment, I try to soldier on. If it's more than that, I know it's counterproductive to expend energy on anything other than getting better.
LAURIE: I usually give myself a break, but I wonder if there any situations/conditions where exercise would be helpful. Anybody got an answer there?
THERESA: For the most part, experts say it's OK to exercise with a cold, but not with the flu. Best to take it easy if you have a fever. And some research seems to indicate that regular exercise boosts the immune system, so people who exercise may be less likely to get whatever bugs may be going around.
JENICE: Here's something that relates more to emotional fitness than physical fitness, from the New York Post last week: "Research shows that feelings of love lead to a suppresion of activity in the parts of the brain that control critical thought. Once somebody begins falling head over heels, their brain activity suppresses neural activity associated with critical social assessment of people and negative emotions, researchers said in the journal NeuroImage. Maternal love apparently produces the same effect."
THERESA: So love does make us crazy!
JENICE: I found this interesting in light of a recent conversation that I had with Helen Fisher, the author of a new book called, "Why We Love." She says if you keep in mind how your brain chemistry typically responds to certain stimuli, you can better understand what you're experiencing when you're in a highly emotional state. For example, when you go through a breakup, she says one of the best things you can do is to exercise because that elevates "your plummeting levels of dopamine," which is "the neurotransmitter that provides the energy, elation, focussed attention and motivation to win a reward." Sunlight also is good because it "stimulates the pineal gland in the brain...." It's complicated, but fascinating stuff.
THERESA: When I'm stressed, it always helps to work out. And if I don't work out, I notice I get a lot more stressed. So, if I understand you correctly, it makes sense to take a walk or jog (outside in the sunshine, if possible!) whenever we feel unusually pressured.
APRIL:
I get incredibly stressed when I don't run. It's a stress reliever my body has actually gotten accustomed to expecting every day. So yes, I know what you mean!
THERESA: By the way, did everyone have a nice relaxing weekend, with some outdoor exercise? The weather was so perfect! We drove to Delaware Water Gap on Saturday and took a 5-mile hike along the Appalachian Trail. After that, we didn't feel guilty having a bite of pie at my favorite bakery there when we got done!
YVONNE W:
I find that when I'm in a stressful situation I find a neutral place in my mind (very little thought going on) and settle there until I feel better. Because I've been exercising so long I just exercise on autopilot. It's easy for me to involved myself in a repetitious activity.
However, sometimes I'll try a something new and focus on mastering that activity, that way I don't dwell on the negative. I also love sunbathing even though I know it's not good for me. The sun gives me positive mental energy.
Eventually the stress subsides and I remind myself that I am truly blessed.
THERESA:
Here's an interesting new finding. While liposuction may make you look more trim, it doesn't improve health in the same way as diet and exercise. Dr. Samuel Klein, the first author of the new study and director of the Center for Human Nutrition at the Washington University School of Medicine in St. Louis, says that this study "tells you is that losing fat itself by sucking it out does not give metabolic benefits." The New York Times reports that one reason may be that liposuction removes fat only from under the skin, whereas dieting and exercise reduce deeper deposits in the organs and inside the abdomen; such deposits are believed to be more dangerous. In addition, while liposuction removes some fat cells, it does not shrink the billions left behind. Dieting does shrink fat cells, making them less prone to release harmful substances.
So (sigh) we do need to eat right and keep exercising to ward off heart disease and all the other health problems we know of that are associated with obesity. Having just returned from a fabulous two-week vacation during which I ran only twice and ate too many chips and burgers, I'm a little ashamed of myself and eager to get back into my regular exercise regime. (How far you want to run with me Saturday morning, Yvonne?) How's everyone else doing keeping fit this summer and what are your exercise plans for the weekend?
APRIL: I too have been dragging thanks to the heat. I am hoping to get out and run five miles on Saturday and possibly on Sunday.
JENICE: Well, April's comment a couple of weeks ago really inspired me. She was up at running at 5 a.m. Although I was also was up at that time, I wasn't even thinking about exercising. So, I'm now on a push to run early in the mornings. Ladies, I've discovered another benefit of running at that time. No one whistles or blows their horn at you as you go down the street!
JILL:
I'm not surprised about the liposuction. It seems fairly obvious that in order to have systemic improvement, you have to change the whole system, not lop off a piece of it. There's something about liposuction that gives me the shudders. Not that I'm opposed to cosmetic surgery, because I'm not. But sucking the fat out of your body? Yeeacccchhh! I've been back with regular exercise after a hiatus of a couple of weeks, but I'm finding that I really have to push myself very hard to get to the gym. I don't mind the weight circuit but I'm bored to death of the 30 minutes I spend on the elliptical machine. I know, I could try the bike or the treadmill, but I find that I don't burn calories the way I do on the elliptical machine. It seems much more rigorous.
YVONNE W:
My regimen will remain the same. Saturday morning advanced step class. Saturdary afternoon Latin movement and body motion class. I will probably squeeze in half an hour of jumping rope.
And my significant other is dropping by on Saturday evening. Hopefully, I will burn a few more pleasurable calories.
LAURIE: Salsa, jump rope and romance -- now that sounds like a fitness regimen to follow!
JILL: With a little nightcap of chocolate!
APRIL: Yvonne has officially taken over my "Ahem" status!
JENICE: Yvonne's significant other is 21 years younger than she is. I think I'm going to buy a jump rope and maybe sign up for that salsa class.
LAURIE: Whoa!!!!! That's way cool.
KIMBERLY: Wow, it's funny that you should mention lipo. I was talking about it yesterday with the producer of CN8 "Your Morning". Sure, you can suck out some fat but that does not begin to address the problem because the existing fat cells only shrink or expand. Fitness is a lifestyle which requires a daily commitment. Jack LaLane is my hero! This guy is nearly 90 and he is the best example of the benefits of living the fitness lifestyle. To keep your fitness fun and exciting vary your activities: the gym, dancing, fencing, or rock climbing for example. The only constant is change.
Here's something cool happening in Philly tomorrow. The "Million Calorie March" strides into the city, part of a 1,200-mile walk up the eastern seaboard from Jacksonville to Boston. Comedian and marcher Gary Marino (who used to weigh 400 pounds) aims to educate and inspire adolescents, and will entertain the crowd as the group celebrates their freedom from unhealthy lifestyles by walking the historic square mile from the Sheraton Society Hill to the Liberty Bell. Since addressing his health, Gary has lost 130 pounds and hopes to lose 60 more on the 1,200-mile journey.
Also on hand will be adolescents enrolled in The Health and Wellness Program at Eleventh Street Family Health Services of Drexel University, a North Philadelphia nurse-managed health center. Anyone interested in health and exercise is welcome.
The event will take place tomorrow from 3:30-5 pm:
Gary has been sponsored by Sheraton Hotels as part of their Lo-Carb Lifestyle Program. At the hotel tomorrow, Gary will discuss: Eating for your body vs. your taste buds - Combating emotional eating and "post-traumatic stretch disorder!"
KIMBERLY: What proactive steps do you all take to prevent or minimize the risk of osteoporosis?
JILL: I take calcium supplements and have stopped drinking carbonated drinks because I've been told they leach the calcium from your bones. The supplements combined with increased exercise actually improved the calcium levels in my bones, based on my last bone density test. I'm going back again in September for another scan and hope the gains continue. There are also daily regiments of medications other friends are taking but they're very corrosive on your stomach and throat, so I'm trying to avoid them if I can.
LAURIE:
I should, but don't, take calcium supplements, since osteoporosis runs in my family. I do a lot of weight-bearing exercises, though, which are supposed to be good for the bones. I know I should take the supplements and I keep trying to do it but somehow never continue.
JILL: Laurie, have you had a bone density test? Then you'd know whether you're ok or whether you really should take the supplements.
LAURIE: Well, sort of. At my gynecologist they do a heel scan of some sort and I had very healthy bones. She told me I didn't need to get the full bone scan yet, but of course she said I should take supplements. I'll make another attempt!
JENICE: My doctor recommended that I take Viactiv, a chewy calcium supplement. But if you're large boned like I am and workout, is it really that much of a risk?
WENDY: Depends on how much dietary calcium you get. It's actually pretty hard to get to the RDA if you don't do a lot of dairy (I really don't like milk). I take calcium daily. The only reason for women not to, I think, is if they are prone to kidney stones or calcium deposits.
THERESA: You may be interested in this new study that showed exercise is more important than calcium in building bone strength in girls and young women. "Even when girls took in far less calcium than the recommended daily allowance, bone strength was not significantly affected," they found, but exercise really made a difference.
YVONNE: So after jumping out of an airplane yesterday for his 80th birthday, former President Bush dared fellow Americans to get from in front of the television and go for their own stunts. You all know I just got back from my very rewarding (and perhaps insane) bike tour through seven nations in Africa. time for me to think of something else. What's the biggest adventure you have ever done or what challenge do you want to take on before you die?
JILL: I must say I don't have any specific goal of physical endurance that I'm determined to meet. I'm happy to just be as active as I am and more focused on physical fitness at this point in my life than ever before. I'm doing the Dragon Boat Races with some of you girlfriends this fall and I'm thrilled about that. And I'd really love to be able to ride horses, but they scare me to death. I thought I wanted to get into serious biking but I find that after 45 minutes, I'm ready to quit. Mostly, my goals are more focused on travel, spirituality, character-building, mind-expansion, etc.
YVONNE: Jill, you are an awesome woman. The Dragon boat goal sounds super. But why deprive yourself of getting on a horse if you say you'd love to do it? Lots of stuff scares me to death. Flying scared me to death until three months ago. Riding horses is cool. I may go to Montana one day myself for a horseback riding-centered vacation.
LAURIE: A friend was telling me about this, and I think it is something I would love to do. He went mountain climbing (more of a steep, challenging hike) up a volcano in Chile, and literally got to peek over the edge of the crater and look into the volcano to see the lava far below.
JENICE:The biggest thing I've ever done is to get involved in karate and I'm looking forward to running a marathon.
YVONNE W: I would like to adopt a baby.
JULIE:
I feel that I've finally gotton to the point that I feel I'm pretty fit physically. I enjoy my work-out regimen, and have varied it a bit over the past year. My goal now is to focus more on being a positive person, and giving more to others. It sounds sappy, I know, but I think having a positive outlook on life is just as important as being physically healthy.
LAURIE: Julie, I so agree. Getting past that "I should do this, I should look like that" to appreciate yourself and take pleasure from the fitness stuff you DO do, instead of always thinking you should do more.
YVONNE: Judging from yesterday's dialogue, it sounds like most of us adults realize how important i is to drink adequate water, especially in the summer time. But what about kids?
Personal trainer Kimberly Garrison said: "Water should be the primary beverage for children and young people too. This change alone would have a huge impact on the obesity epidemic among children and young adults. What they don't need is soft drinks and all of those juices (which are mostly sugar water)."
So how do we get kids to drink more water?
JENICE:
When I was growing up, I don't recall worrying much about drinking water. Mostly, we drank milk at lunch, orange juice for breakfast and Kool-Aid for dinner. Although I remember drinking out of water fountains during school, I don't really remember worrying much about hydration. Even when it was really hot and we'd spend the whole day playing outside. It never seemed to be a problem.
WENDY: As you guys know, I have a five-year-old. She's a great water-drinker (it's one healthy habit that we've actually made stick.). One thing we do is keep seltzer water around -- the kind with no sweetener, just a little lemon-lime flavor. Kids love bubbles, and she drinks a ton of it. She used to drink the more flavored kind, which has aspartame, but our doctor warned us away from it.
Another thing that works: Let them pick the sports bottle. It's the same principle as us buying new walking shoes -- if they are new and cool, they'll get used.
I sure hope people are getting the message -- it's scary to hear these stories of kids collapsing on the football field. I wonder if our team-sports, schedule-the-kids lifestyle is leading us to more intense "play" for kids, which leaves them more at risk for dehydration?
KIMBERLY:
Children don't think about hydration, so it's important for parents to make sure their children drink enough water each day. Pack bottled water in their lunches for school or camp, and cut their fruit juice with water. More water for kids =
LAURIE: When the humid weather gets me sweating during exercise I always wonder how
you can tell if you aren't getting enough water? I hear that muscle pain and
cramps can result from not drinking enough, but is there some specific
yardstick to go by, Girlfriends? How do you remind yourself to drink enough
while exercising?
APRIL: I always drink about six to eight glasses of water anytime I work out. When I work out outside, I try to drink more afterward durignthe day.
JENICE:
When I hit Kelly Drive for a long run, after stretching, the first thing I do is buy a bottle of water from the guy who sells snacks by Boat House Row. Although I'm usually not thirsty, I make sure that I drink it before I finish the run. To force myself to drink while I'm around the house, I sometimes add juice - anything to get me drinking.
JILL:
I sip water the entire time I'm exercising -- and all day, as a matter of fact.
KIMBERLY:
To stay hydrated I recommend drinking 1/2 your weight in water. For example if you weight 150 Lbs drink 75 ounces of water. Most Americans do not get adequate amounts of water. Water is our most vital nutrient. Every cell in our bodies requires H2O.
YVONNE: Time magazine this week reports that thousands of fitness centers now employ professional chefs "who have moved gym food from granola and smoothies to gourmet cuisine. As gyms compete for customers, these in-house restaurants are being seen as amenities that can keep members happy as well as healthy. Since 1992, the number of health clubs with restaurants has nearly doubled, and 11% of the 25,300 clubs in the U.S. have sit-down dining facilities."
Ladies, how do you like the food at your gym, if there is any? And would you be motivated to join a gym or visit more often if it offered you tasty, healthy food?
JILL: I envy anyone who has time to lounge around the gym eating food! I'm thrilled if I can just get there long enough to work out and then fly out the door for work. My gym does offer food and the aroma is often very tempting, but I'm in such a hurry, I can't make use of it. I avoid the gym on weekends when I have more time because I can't stand the crowds. A restaurant is a nice amenity, though, and on occasion I've been happy it was there because I ran out of bananas at home and can't work out on an empty stomach.
WENDY: Pretty soon, there will be no need to be home at all. Except that's where the TV is.
Seriously, I can see the benefit.
LAURIE:
Well, I don't know if I'd feel like eating right after a workout. But it might be a good way to control evening overeating, I guess. Just eat at the gym and no more that night once you got home.
But the cost would be a factor.
Bottom line: I can't imagine this would be a decider for me. Probably I'd prefer to go home and cook for myself.
YVONNE: Laurie and others, I hope you aren't always reluctant to eat soon after you work out. Your muscles need protein within 30 minutes of a hard routine, my trainer tells me. And here's a quote from the same Time piece:
"There are great physiological benefits to eating within the first half an hour after you've exercised," says Amy Lanou, nutrition director for the Physicians Committee for Responsible Medicine. "You're replenishing your water, carbohydrates and protein right when that's most essential."
KIMBERLY: When it comes to in-house restaurants in gyms we should proceed with caution and not assume that the food is "healthy" because it is in the gym. Some fitness facilities do sell healthy and nutritious foods but most do not. Not to long ago one of Philly's finest fitness facilities used to have a bar. You could have a smoke and a martini after your workout.
JENICE: Has anyone any suggestions for motivating loved ones to eat better and exercise? I've tried it in the past and only made a pest of myself. My parents even started calling me the food police. I don't mean to aggravate folks, but it's hard to sit back and watch people I love not do right by themselves.
YVONNE: One thing I try to check myself on is being receptive to advice before I try to give it. And to try to be encouraging when people make strides. A friend today, for example, told me he's working at drinking more water. I cheered him on and left it at that.
WENDY:
Honestly, sometimes all you can do is say it and let the person come to the decision. It is their choice, after all. I've got one loved one who made the decision to be healthy and is doing great. I've got another who really must change her life and isn't, and I worry about her all the time.
One thing you can do when that person is in your house is to go all the way with them: No junk food allowed! If you must cheat, keep the candy bars at work. But it's better if you go with them, to support them and to help yourself.
JILL: I try to give this kind of advice sparingly. If you nag someone repeatedly about an issue, they tune you out and don't want to hear it anymore. Maybe sitting them down for a private talk and couching it in terms of your love for them -- I feel frustrated when you overeat/overdrink/whatever because I love you and worry about you -- is a more effective way to go. Then let it go. Unfortunately, we can't protect the people we love from their own bad choices. Beyond a certain point, we are powerless. That's hard to accept but it's true.
APRIL: This morning I headed outside for a 5 a.m. run. It was beautiful: full moon still in the sky, air was cool. Before anyone thinks I am totally insane, I should add I haven't run more than a couple of times since the Broad Street Run in early May. I think this is the routine change I need. I was getting tired of squeezing my run into half an hour midday or at night when I was totally exhausted. Has anyone else found they're too tired at night and too busy during the day to exercise? What are your solutions?
JENICE: April, I was up at 5 this morning. It wasn't quite light out yet. Weren't you a little nervous? As for my running, I'm cool with doing after work. At least it's warmer then.
APRIL: No, not nervous at all, I stayed on two main roads. No woods. But excellent point. I wish I could do it after work. I just get so slothy and tired by that time. Anybody else out there have workout timing suggestions?
YVONNE: Temple student Rose Velez's story of triumphing after her stroke is wonderful but makes me all the more sad about another stroke story.
A friend I went to high school with, Michael Waddington, died last week after suffering a stroke. He was 35 and had unchecked hypertension. Mike had gained a great deal of weight since graduating (not unusual, we all know) and his blood pressure, his brother told our obituary writer, was 270/160. Normal blood pressure is about 120/80. It's one thing for young people to die unexpectedly, but to die for treatable problems seems so much more frustrating. I was wondering how you all handle concerns you have with friends and family about their health. We'd love to hear from health professionals, too, about how to express concerns without sounding judgmental. I saw another friend last week for the first time in two months and his size really struck me.
KIMBERLY: I know how you feel. It is very difficult to see people we love deteriorate from preventable disease. The bottom line is life is about choices and each and everyone of us is responsible for the choices we make. Even when that choice is denial or neglect. The best we can do is encourage often and ever so gently.
By the way 120/80 blood pressure is now considered border line hypertension. 110/60 is considered optimum. The same goes for cholesterol. 200 use to be the "normal number" now it's considered border line for high.
JILL: I read that obituary and was dumbfounded and upset that someone with so much to offer could die so young, and presumably unnecessarily. I wondered if he had no symptoms or had the immortality of youth syndrome that made him shrug it off. I find it very frustrating when someone you love won't get preventive medical treatment. I can't get my husband to do the typical screening studies he should -- colonoscopy, stress test -- and it's very upsetting. But he just waves me off and says he will, he will. Unfortunately, you can't force people to make the right decisions or to take care of themselves.
JENICE: Hey, the nagging people about taking care of themselves can backfire. I used to bug my sister who was about 150 overweight to start exercising and eat better. But then one day, she pulled me aside and told me that it didn't help and asked me not to do it any more. So, I stopped. Even though it was clear that she had no energy and she was having difficulty moving, I kept my lips sealed for the most part. But then, I mentioned something I'd seen on T.V. about gastric bypass surgery. A year later she had it and suffered miserably as did her twin, who also had it. Sometimes, I feel guilty for having suggeested it. Also, when I get on my parents about eating "liver pudding" and other things they enjoy, they call me "food police" and point out that they've made it this far. They've got a point, you know. What I've learned is people have to figure these things out for themselves. They'll make healthy changes when they're ready - not because you're nudging them.
JILL: Still, it's extremely difficult to live that credo, even though you know it's true. It's painful to watch someone who's living in a way that's self-destructive and hold your tongue. It's a sad but necessary moment when you let go and accept that there isn't much you can do without creating unnecessary tension. But I certainly don't think you should blame yourself because the gastric bypass didn't go well. You had no control over that, obviously, and I doubt that your sister did it just because you were nagging her.
YVONNE W:
I try to encourage my friends to take age appropriate medical tests.
Such as mammograms, colonoscopy, prostate screening, ob-gyn exams, eye examinations, blood tests etc.
Taking a routine colonsocopy two years ago saved my life. Since that time 4 of my friends have taken the exam.
Beth Huffman of the American Stroke Association passed along the inspiring story of Rose Velez, 24, a full-time Temple University student,who works part-time, has a three-year-old daughter and is running the Suzuki Rock-N-Roll Marathon in San Diego, CA, this Sunday as part of the American Stroke Association’s Train To End Stroke program.
This is all the more amazing because Rose suffered a stroke in February, 2003. While working in February 2003 at St. Mary’s Hospital in Bucks County, she was reaching into a cabinet for a pair of scrubs when she felt a suddent change in her body.
"Because of my training, I recognized the signs right away. It was like someone had drawn a line down the middle of my body," said Rose, a Morrisville resident. "My entire left side was numb. And my vision was blurry. I knew it had to be something neurological."
Rose summoned one of the nurses she was working with on the rehabilitation floor of the hospital. The nurses performed simple tests, checking her blood pressure and pulse, then sent Rose down to the emergency room.
"The numbness only lasted a few minutes, but my vision was blurry for hours," Rose said. "I don’t think they suspected a stroke at first because I was only 22."
Rose was tested over a series of three days, when she says doctors "put it all together" and determined that she had suffered a transient ischemic attack or TIA, which is a mini-stroke. Tests also determined that Rose had Protien S deficiency, which is a blood disorder, and a small hole in her heart. Rose said doctors also determined that her use of birth control pills increased her risk factors. After several weeks on medication, Rose returned to the hospital and had a catherization procedure to repair the hole in her heart. Just more than a year later, she has been weaned from various medications and now just takes aspirin daily.
She says she was initially intimidated by the prospect of running a marathon.
"I am not an avid athlete, but this is such a good cause. And God forbid something happens to my daughter or me that could have been prevented. I mean, the surgery I had last year - well a few years ago, that would have had to have been open heart surgery."
The Train-To-End-Stroke program helps to raise money for the American Stroke Association, with an estimated 75 percent of money raised going directly to research and educational programs. Rose’s daughter, Lola Miggins, also has a heart defect that will soon require surgery, as well as a blood disorder that she inherited from Rose.
"The hardest part of this has been finding the time to do it, like just getting to the gym," Rose said. "But I’ve enjoyed it, especially the fundraising. It has gotten me back in touch with a lot of people. Twenty-six miles is a long way, but I am ready for it."
Lola and Damien Miggins, Lola’s father and Rose’s boyfriend, will accompany Rose to San Diego for the race. "I’ve gotten the green light from my doctors and a lot of support from my family," Rose said. "And I’ve really tried to stay optimistic. From the beginning I’ve known I needed a positive outlook."
Have a great race, Rose! You are an inspiration! And here's a page for anyone who's interested in sponsoring Rose in the race!
What do you love about cycling? We asked Elizabeth Begosh, who will be racing this weekend in the Wachovia Liberty Classic bicycle race in Philly this weekend, to tell us what she finds most rewarding about her sport. She came up with five top benefits, plus one:
1. Cycling satisfies my need for independence. Riding out of the city on the bikepath is one of the most liberating things to do. There's a great sense of accomplishment in a ride. I first learned how to achieve goals through cycling.
2. Cycling has allowed me to learn more about myself. It makes me more honest with myself; I feel more in tune with my body ; I have a better self-esteem/ body image because of what my body can accomplish through cycling; and I know how to look inside myself to find the strength to persevere through tough times.
3. Cycling has a community that has given me a number of great friends.
4. Cycling has allowed me to travel to many places I never would have gone. I have raced all over the States and Canada, many European countries, and hopefully this year Japan.
5. Cycling is less stressful on the body than other forms of exercise. Many women that race come from other sports such as running.
Honorable Mention: 6. Most people list this first: Cycling burns calories! Food becomes more enjoyable after a long ride or a hard race.
Share your thoughts on cycling! (And here's incentive: We still have www.bike-to-work.com water bottles to give away, with a Clif bar in each one! So tell us why you bike and we'll send you one. Available while supplies last!)
YVONNE: Very insightful, Elizabeth. Thanks for putting the feelings into words so well, especially the part about cycling making you honest with yourself. I think I understand what you mean. There's something about being out in the middle of nowhere with just your bike and some nourishment on our back. If you want to cross those miles to your destination there's not much you can do to get there but pedal.