Tick Tock

Time is running out, Christmas is almost here. Have you started getting ready? tick, tock, tick, tock.....the clock is ticking....   How many of us have left things undone and are starting to feel the stress that we are out of time and there is no possible way to complete everything? Best laid plans eh? What happened to that?!? Oh well, here we are down to the wire. I myself have a million things to do, yet I sit here and blog. Funny that I am about to talk about prioritizing. Feeling overwhelmed can leave me wondering where to start on that priority list. What's a girl to do? Go for a run! Yes, make extra time and start your day with exercise. A little bit of exercise gives you a positive outlook, the ability to think straight, extra energy, and a chance to prioritize your day in your head during your routine. I have heard many people say that they do not have time to exercise especially during the holidays, that there is just too much to do. I choose to view this situation differently. I don't have time to not exercise, it is an essential part of the day to kick start my brain. On your mark, get set, GO! Happy Holidays.

Gifts from the Heart

As the season began, I ran off to the malls with all my loved ones Christmas wishes in hand.
Boots....check
Jacket....check
Sweatshirt.....check
Underwear.....check
Wait! Underwear? Really? What kind of gift is that?!? Okay, whatever....As the cashier rang up the underwear, the boots, the jacket and the sweatshirt, I walked out of the store having spent over $400. For what? Some materialistic items that might just as well have been lumps of coal. Why? Because they were not from my heart. I love buying gifts for people, so don't get me wrong. But, it felt more like I had just completed my marching orders. These were not thought out. I did not buy them out of love. Sure, it made me feel good to get a gift the others wanted, but it just wasn't sitting well with me this year.

So, it got me thinking.....tap, tap, tap (fingers tapping on my head sound)... uh, oh....Dana is thinking again! For those of you that know me, that doesn't always land me in the best places, but my intentions are always good. This time though, I struck gold! Not to be corny because we have all heard it before, "Christmas is more about giving than receiving". Never had this statement struck me more profoundly.

Finally getting to my point....sigh....the stockings will be hung by the chimney with care this year. Yes, everyone got at least some of their obligatory gifts, but the stocking stuffers, the little things, are only from MY heart this year. I thought I would share them with you because each of them was virtually free. All they cost was a little bit of time, and love from me:

• Hand knitted mittens and matching head bands
• Free car wash and vacuum, by little ol' me
• A summer of lawn mowing in Grandmas front yard
• Hand made throw pillows to match your bedroom
• Movie night, at home, your choice of movie, I promise!
• A new handmade blanket out of the softest of fleece
• Homemade cookies and fudge for some treats
• Fresh spiced cider as a great hostess gift
• A heritage tradition of homemade rice dish
• Jams, Jellies and canned fruit galore

All of these made without a trip to the store. See the true spirit of giving is really made from love.

Diet and Exercise Excuses During the Holiday Season

As I sit here drinking egg nog in my morning coffee I am sure that my fat cells are happily plumping full for the long winter. Of course I'm not a bear, but I certainly feel like I could hibernate for a few months. It's a frosty winter morning, and the roads appear too icy for my morning run, not to mention that some recent stitches incurred on my leg and I was told, "no exercise" for the next two weeks! I certainly don't need one more excuse to be lazy. The last few weeks have consumed my time with final exams, long hours of work, Christmas shopping, holiday parties, baking holiday cookies, and eating far too much! Excuses, excuses, excuses! Do you ever feel like this?
How do we beat the holiday bulge regardless of our valid excuses? First of all, cut yourself some slack! A few holiday parties, and extra pieces of fudge are not going to plump your fat cells. Besides, the holidays are meant to be joyful, and if we deny ourselves of every treat and feel guilty for getting out of our normal routine we may only become resentful of our healthy lifestyle.
Here are some tips:

• Focus on clean healthy eating at all other meals during the holidays
• Bring fruit to a holiday party accompanied by a yummy dip. You will be amazed how quickly this gets eaten up. Guests will all appreciate the sweet healthy choice along with the fudge!
• Don't forget to drink lots of water. This will help to flush out your system and you will stay hydrated.
• Try different forms of exercise that may be different from your normal routine. Ex: a brisk evening walk with friends to look at holiday lights.
• Try to schedule a family activity over Christmas break. Our family enjoys snow skiing each year.
• Enjoy the holidays, focus on your health when you can, and realize this is a minor hiccup in your routine.

Alcohol and Performance

Often people say that alcohol is good for you post workout. Although it may taste extremely good, and the reward for all the hard work is extremely satisfying, I have to wonder if it is really worth the negative impact alcohol is known to play on our bodies. The following are some things to consider before toasting the success of your last workout:


Alcohol and Performance
• Fully rehydrate and refuel post-activity before considering drinking alcohol.
• Maintain social life without compromising practice and performance goals.
• When choosing alcohol, follow the guidelines of moderation: 1-2 drinks per
day for men, 1 drink per day for women. One “drink” equals 12 oz of regular
beer (150 calories), 5 oz wine (100 calories), or 1.5 oz of 80-proof liquor
(100 calories).

Challenges

Alcohol intake:
• Acts as a diuretic by increasing urine volume and interfering with rehydration
• Puts performers at risk for dehydration, heat illness, and muscle cramping
• Suppresses fat use as a fuel during activity
• Interferes with post-activity recovery by delaying carbohydrate repletion and
muscle repair
• Increases the risk for nutrient deficiencies by decreasing vitamin and
mineral absorption
• Adds calories and acts as an appetite stimulant which can result in increased
calories consumed
• Can interfere with sleep patterns by reducing time spent in deep, restful sleep

Don't Worry, Be Happy

Since about 1988, when the words of Bobby McFerrin start dancing through my head I know it has been one of those days and its time to readjust my thinking! A friendly little reminder just in case you forgot the words....

"Here's a little song I wrote, You might want to sing it note for note, Don't worry, Be happy, In every life we have some trouble, When you worry you make it double, Don't worry, Be happy, Don't worry, Be happy now!"......

If you are old enough to remember the quirky little song, I promise you probably will crack a smile at the thought of those words and the snappy little tune to go along with it.

Why bring up Bobby McFerrin and his famous "Don't Worry, Be Happy" song?  Perhaps it was a sweet dear friend that used to sing it to me, that reminds me of childish worries. Those worries I had seemed insurmountable, and at the time, I felt great sadness. Of course I managed to carry on, but it was the encouragement of my friend that showed me that my worries were really nothing at all, and when I stepped away and viewed them from a different perspective they seemed like only a minor speed bump. So, when you hit speed bumps in life, and your worries seem insurmountable, step away, take a look, and find a different way to push on through. The worries may even go away when you look at them differently.

During the holiday season I thought it was appropriate to share these sentiments. At a time when we are supposed to be the most giving and thankful, is one of the most common times to cause stress and worries within families. Put it is perspective and make your own little jingle.... "When your turkey don't get done in time, then you know it's time to make a rhyme, Don't Worry, Be Happy! ..... When your family shows up late, you know its time, don't hesitate, Don't Worry, Be Happy!.... Your children want a pet raccoon, or a simple flight to the moon, ... Grandma keep your dentures in, and lock the dog in its new bin.... you get the gist, now make your own kind of twist and....Don't Worry, Be Happy!

A Runners Heart is in Their Soul

Today I noticed a social network posting of a fellow running buddies picture. It was of her foot after a hundred mile run. Wow! 100 miles! Can you even imagine? I can't, but this is some of the amazing things that normal every day people do when they put their heart and "soul" (yeah, pun intended!) into something they love. Her foot was dirty and blistered with band aids and really was so unattractive. (No offense Betsy, if you happen to read this because I am really proud of you) My first thought was....our feet really do tell the entire story of our mileage and what we must endure physically and emotionally to get to our goal. This is a true sign of the capabilities of our inner competitive drive, and how our will to carry on no matter how tough the path, is very achievable!

I Am Possible

Omega 3 and Water - Good for your Skin

As the cold weather approaches I can feel it the most in my skin. My skin suddenly feels dry, itchy and flaky. Yuck! When it is colder we don't often feel as thirsty, but our body is working just as hard to keep ourselves warm as it did in the summer to keep us cool. This equates to using our water stores, causing dehydration, which is one reason for dry skin. I have to remind myself to drink plenty of water this time of year! Also, we often hear about the benefits of Omega 3 in our diet but not always the benefit it plays in keeping our skin healthy. Omega 3 plays a significant role in reducing inflammation in our bodies, this is also beneficial to the skin. Fish oils, or Omega 3 have polyunsaturated fats which help replenish fats lost in our skin which causes dryness or excessive flaking. Omega 3 can play a positive role in improving eczema, dermatitis and psoriasis.

To beat the dry skin in winter, drink plenty of water and eat lots of fish!

Spicy/Creamy Tomato soup with Yukon Gold potatoes, Sweet potatoes, Carrots, Celery, Cilantro and Smoked Salmon. A great way to re-hydrate and get your Omega 3's YUM!

Winter Squash with Cranberries

With all the rain and wind today I thought we needed a meal that tasted like fall. Salmon (full of Omega 3) as our main dish, a green salad, and this acorn squash turned out to be a delightful side dish. The squash was baked in the oven and then filled with cranberries and a hint of cinnamon and sugar. Simple, healthy and delicious!
Squash is full of betacarotenes, a good source of vitamins B1 and C, folic acid, fiber and potassium. Winter squashes are a good source of vitamin B6 and niacin. Cranberries, the forgotten fruit are full of vitamin C, phytonutrients and beneficial antioxidants.

Nutrition for Teenagers

Ever notice that your teenage kids are almost unbearable to speak to after school? I used to think they had sprouted three heads during the school day, and attributed their cranky behavior to hormones and being tired from all their hard work at school. I knew I didn't want to talk to them until they had eaten something which is exactly what the problem was, they needed food. The truth was, they were tired from low blood sugar and their energy was zapped. Hypoglycemic behavior is not fun to be around and schools could benefit with better learning behaviors if they would encourage healthy snacking throughout the day. Remember the good old days in elementary school when there would be snack time. This is just as important if not more-so for growing teenage bodies.
Sneak a snack in your teenagers back pack each and every day.
SNACK IDEAS:
Fruit, Pretzels, Nuts or Trail Mix, Granola Bars, Juice, Fig Newtons, Ginger Snaps, Chocolate or Yogurt Covered Raisins, Crackers with Peanut Butter, and they should always carry Water.

Sports Hydration

Most of us know that we cannot live without water. It is true that this is one of the most critical nutrients for regulation of body temperature, digestion, and transportation of nutrients. During exercise or athletic events we must stay properly hydrated or our performance will suffer. Most of us know that we do not want to become dehydrated. Keep in mind that thirst is not a reliable indicator for hydration because when you feel thirsty it likely means you are already becoming dehydrated. Dehydration can quickly lead to heat exhaustion or heat stroke. This is simple enough to understand but more importantly we should know what else happens to our bodies as we exercise and that water alone may not be enough. As we sweat we lose sodium, potassium and chloride which are three major electrolytes. If we don't replace those electrolytes especially the salt during our workouts and only drink water it can lead to hyperhydration which can cause hyponatremia (hypo=low, natr=sodium, emia=blood). This could cause fluid retention on the brain, a cerebral edema. This is most important for endurance athletes as we may be sweating for long periods of time. For these sports you want to be sure to hydrate with water and something that contains sodium as well as glucose to keep your muscle glycogen stores in check. Most sports drinks contain sodium and glucose which should be something you look for when purchasing these. Nutritionally speaking it seems odd to promote salt and sugar beings we are always hearing that we should avoid these two things. However, the sodium (salt) helps our fluid balance and the glucose (sugar) gives our bodies the simple carbohydrates that we need to maintain energy.

Rule of thumb ~ Stay on a Hydration schedule throughout exercise ~ Consume 30 - 60grams of Carbohydrates which include Sodium for each hour of exercise. 

Most sports drinks contain carbohydrates and sodium. Check their nutrition labels.

Body Dysmorphia

During some recent studying on body image and eating disorders I came to a conclusion about our society. Most of us are in some way affected with a negative perception of our body image. Sad, but true, our media has made us lose perception of what real beauty is. Also, nutritious food availability is in a serious crisis. In many cases this has led us down a path to an eating disorder. I am one of those people. For those of you that know me may never believe that I have an eating disorder, but when you eat to fulfill an emotion you are not eating for the right reasons. No, I am not anorexic, and I am not bulimic, but I eat to fulfill an emotion and then I feel guilty about my indulgence so I go try to exercise it off. This could be considered to some as the beginning stages of an exercise bulimic. Awareness is half the battle and trying to figure out my trigger behaviors has been helpful for me to eat for the right reason, which is to fill my body with nutrients. So, I have to be careful and remind myself why I eat and why I need to exercise, and do both in a healthy manner.
To become self aware of your own body perception you must begin to view yourself as a beautiful and worthy person on the inside and out. Eliminate negative self talk and replace it with positive. I have had to do silly things such as saying:

"Today I am going to eat fish so that my blood lipids will be happy. I refuse to pollute them with greasy foods. Today I have beautiful blood vessels!"

 I know that may sound laughable and ridiculous, but when you remind yourself of why you eat and why you are worthy and beautiful, you can really start to live a life in which you feel better and treat yourself healthier, emotionally and physically.  Also, in the beginning, I really had to start deep inside, with my blood vessels because I had trouble looking in the mirror and saying nice things about my exterior. Try it, you just may find out that you truly are a beautiful and amazing person! 

Half Marathon Devotion

6 Months- 6 Half Marathons, and one of my many running goals will be completed this weekend. I have had some great runs, some not so great runs and this time I am devoting each and every mile to some very special people:
Mile 1 ~ My husband Mike for supporting me from the very first moment that I told him I wanted to begin training for marathons and half marathons. ♥ He also is the #1 person that has to put up with me. He deserves a gold star!
Mile 2 ~ To my second born child, Soren, my little angel in heaven who carries me each and every step every single day.
Mile 3 ~ To Elsa my beautiful daughter who has more spirit and heart than any person I know. (my 3rd born child)
Mile 4 ~ To Krista my dear sister who has taught me more about what it takes to be a great person and through devotion and perseverance you can do most anything. Mile 4 always my hump mile before the endorphins kick in.
Mile 5 ~ to my Mom who has been the rock for our family of 5!  Need I say more? When you become a mother you understand what the word Mom means....unconditional love, support, and devotion to your children their entire lives. LOVE ♥ MY MOM!
Mile 6 ~ To my handsome son Anders (my 1st born! Mile - 6 and 16 happen to be my lucky numbers, and ironically his birthday) who probably thinks all my running is dumb, but quietly might think it is sort of cool. He has no idea how he makes me proud every single day.
Mile 7 ~ to Krysten my darling step daughter who shares many of the same dreams and desires that I did at her age. She's lucky 7 because she is able to go out and live the dream! An inspiration to me that it's never too late to dream.
Mile 8 ~ Aunt Carmen suffering from Alzheimer's who doesn't remember me or any of the people that love her. Yet, she shows love for everyone she meets. She inspires me when I see her, that in the end all we have to give one another is love!
Mile 9 ~ to Cathy my inspirational running buddy. I know at this mile I will be wishing the finish line was near and I know you will still be going strong. You always help motivate me and will push me to the end. Your friendship is priceless!
Mile 10 ~ to me and all my running buddies that understand what it feels like to want to throw up, give up, or lay down and cry like I did at the Bellingham Bay Half Marathon...."this is the in your face mile", I'm not crying this time :-)
Mile 11 ~ Grandpa Axel  who inspired me more than anyone on the face of this earth. He would appreciate mile 11 and would see it as holding two aces :-)
Mile 12 ~  Tory for feeding me the koolaid! You are a true inspiration and a great friend. Good luck at Nike!
Mile 13.1 ~ to Jeanne Martin ( Tracy's Mother) who just lost her battle to cancer but fought the most courageous battle that I have ever seen. She carried herself with more beauty, happiness, respect and dignity than I have ever seen. In her honor I will run my last 1.1 mile in memory of her and know that my 13.1 miles journey will have paled in comparison to her courage. Through this I know I will find my final strength to cross the finish line!

Oktoberfest Half Marathon ~ Cathy and I after the race ~ A great run, because each mile gave me a new positive mental focus!

 

Our Perception of Beauty is Distorted

Every day we are surrounded by advertisements that remind us how beautiful we think we should look, and when we don't quite meet these standards of a typical Victoria Secret model (for example) we end up feeling unacceptable.  Take a look at the progress of this model from normal every day beauty.......  http://www.youtube.com/watch?v=iYhCn0jf46U
This is what we compare ourselves to everyday. Although the model is beautiful, I think we could all agree that not even she looks as beautiful in every day life as the makeup and photo editing makes her out to be.
Embrace your own beauty each and every day!

Butternut Squash and Apple Crumble

Butternut Squash's Sweetness is Good for Dessert

Sometimes it impossible to go without all the dessert temptations during fall and winter. Don't deny your temptations, try a dessert that offer some sort of nutritional benefits such as this one below that uses butternut squash and apples. Other healthy ideas: experiment with the recipe using less sugar, or sugar alternatives. Also, try it with whole wheat flour or your preferred healthy flour substitute.

  By Alison Ladman, Associated Press

The natural sweetness of butternut squash makes it a wonderfully versatile ingredient.

This spiced and baked dish, for example, can be served as a sweet side alongside a roast and the traditional fixings or topped with ice cream for a delicious (and ever so slightly virtuous) dessert. Feel free to substitute any nuts you prefer, or leave them out entirely.

For the filling:
3 tablespoons brown sugar
1 tablespoon cornstarch
Pinch salt
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1 butternut squash (about 2 pounds), peeled, seeded and cut into 1-inch chunks
3 baking apples (such as Granny Smith), peeled, cored and cut into small chunks

For the topping:
1 cup all-purpose flour
1/2 cup granulated sugar
1/2 teaspoon cinnamon
Pinch salt
5 tablespoons butter, cold
1/2 cup pecans

Heat the oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray.

To make the filling, in a small bowl mix together the brown sugar, cornstarch, salt, cinnamon and nutmeg. Set aside.

Bring a large pot of water to a boil. Add the squash and cook for 5 to 6 minutes, or until just tender. Drain thoroughly. In a large bowl, mix the squash and apples. Add the brown sugar mixture, toss well, then transfer everything to the prepared baking dish.

To make the topping, in a food processor combine the flour, sugar, cinnamon and salt. Add the butter and pulse just until the mixture resembles coarse crumbs. Add the pecans and pulse to chop and combine. Sprinkle the topping evenly over the apples and squash. Bake for 45 minutes, or until the squash and apples are tender.

Makes 8 servings. Per serving: 310 calories; 120 calories from fat (35 percent of total calories); 13 g fat (5 g saturated; 0 g trans fats); 20 mg cholesterol; 51 g carbohydrate; 4 g protein; 5 g fiber; 70 mg sodium.

 

Source:  The Everett Herald, Good Life, Wednesday, October 5, 2011