Tour of the Gila

This weekend's 5 mile hike ended up being a bit more of an adventure than previously planned.  I got a group together to hike Signal Peak in Pinos Altos and while the trails were open as usual, the road to the trail was closed to motorized vehicles so the walk to the trail head (reportedly 4 miles) ended up being over 6 miles one way.  Thank goodness for packed lunches and lots of water.  It was an absolutely beautiful day to be out hiking and a great example of persevering for better wellbeing.  Dealing with barriers to change is a reality when making healthful lifestyle choices.

Barriers:
Time (2 hrs drive time each way)
Weather (the May heat of the southwest)
Road Block (literally a road block not allowing cars to pass to the trail head due to the Tour of the Gila bike races)

With each barrier it would have been easy to throw in the towel and perhaps decide to go visit local businesses and have a nice lunch rather than put in the extra footwork.  Trust me, while the first six miles were great- I definitely felt the effects of the last few miles.  While some individuals even made it a round trip of 15 miles, everyone got a great day in the beautiful outdoors.  Dealing with barriers comes down to problem solving.  Be realistic about your barriers and once you've thought of all the reasons it won't work- think of at least one strategy to make it work.  Is there a time of day that works best for you?  You may find less distractions and more success by getting your activity into your routine earlier in the day.  Doing several shorter activity sessions may be another strategy.  Time is probably the most common barrier reported but it's really about determining our priorities.  How much time do you spend sedentary doing things such as watching television, sitting in front of the computer or other sedentary tasks?  Maybe it's time to stop planning and start doing.

I am happy to report 1.2 pounds additional weight loss and tomorrow will be another weight in day.

Fairly Good Start

I have gotten my burst of motivation in the form of really planning some meals that I enjoy.  Being reasonable with my meals helped me save money while I was out of town this weekend.  There is a misconception that eating in a healthful manner costs more money.  But here is my experience.

1) Eating healthy actually saves money
2) Taking time to be physically active saves money
3) Eating for enjoyment helps meal time be more fun

Eating Healthy Actually Saves Money
This works in more than one way and can include saving money thru purchasing less food overall, going with lower cost unprocessed food options, eating foods within their natural season.  I have spent $10-20 on a cart full of fresh fruits and vegetables every 2-3 weeks.  I have the advantage of having a dehydrator that I pilfered from my mother’s stash of handy kitchen gadgets which helped me with managing the 10 pounds of onions I purchased for less than a dollar.  Even counting the fruits and vegetable that ended up feeding the animals and compost, that's still a pretty great deal.  I could have avoided discarding any fruits and vegetable by investing in a deep freeze or caning items but I haven't gotten organized enough to get shelf stable systems in place in my household.  I have also saved money by making my own Greek style yogurt (<30 cents per serving versus $1.20 per serving) and by making homemade bread.  Take a look at your purchases to decide which items would save you the most money and how you can make those healthier options.

Taking Time to be Physically Active Saves Money
Physical activity can be a great distraction.  Rather than giving in to eating out for dinner (which wasn't in line with my eating or budget plans) I went swimming after work.  I can also use physical activity as a low cost entertainment.  Many might find that they pay a monthly membership to a gym that they do not utilize.  I have a low cost annual membership that averages less than $20 per month.  If I only go to the pool THREE times then I've already come out ahead on my budget but the cost is low enough that I can still enjoy going hiking or riding my bicycle as my activity.  For some, a pay as you go option is more practical but for others, the act of paying for membership encourages them to be active and get their money's worth.  When I'm getting a craving that isn't a result of hunger, going for a walk not only benefits my weight but it gets my dog outside for some fun and it helps me avoid the distractions (such as shopping) that cost money.

Eating for Enjoyment
Today I enjoyed homemade tuna salad chock full of radishes, cucumber, tarragon and light mayo added for creaminess.  I find "diet" concepts to be a bit boring when they have a repetitive plan.  I like the options, yes they require more decision making but for me it makes it fun to have a plan with a lot of variety.  The greatest lesson I obtained from mindful eating exercises was that taking my time to eat with all of my senses (smell, sight, touch, taste.....) makes a meal more enjoyable.  If I don't want my senses involved then it's probably not a meal that I'm enjoying.  I had a win today with getting my diet drink and water rather than eating while I was socializing today.  I'm not usually a fan of carbonated beverages but that they had Dt. Dr. Pepper as an option rather than other diet drinks, it did make me feel a bit more included in the meal and it didn't throw my plan off balance.  Socializing isn't a free for all and should be planned into your calorie allowance.

So tonight, in order to make up for sleeping in today it will be running on the treadmill as part of my half marathon training followed by a swim because the swim is just what the dietitian ordered on a hot day.  So I can add more weight loss to the half pound lost in the last few days.  If you're not impressed then you may not understand healthful weight loss.

It's HOT Out There

As a resident of the Southwestern part of the United States, it's hot out there and it's going to get more unbearable to be active outside for many hours of the day once summer rolls around.  I slept in yesterday, pretending that I would fit in a run right after work in order to justify my extra pillow time.  Alas, as the day progressed and I felt the hot mid-day sun on my face, the prospect of outdoor exercise drained me. It was a great time to remember my membership that included pool time.  So immediately after work -avoiding the hazardous distraction of arriving home and deciding that the many tasks at home trumped a badly needed workout- I put on my swim suit, grabbed a towel, drank some water and headed to the pool.  I haven't been swimming in over 4 months.  The slight chill of the water was a blessed relief on a hot April day.  Trust me, in December the chill was most unwelcome. 

The manner in which we get physically active is less important than any specific activity we choose.  Components of physical activity include broad categories such as strength (think Mr. New Mexico) and cardiovascular (think Ironman) activity.  But the areas of physical health also include things such as flexibility, balance, endurance and the other benefits that we each focus on based on our individual goals.  These components are all part of a comprehensive fitness plan.  In order to reach my goal of completing a half marathon at my target pace, I will have to ensure that my training includes more than just the cardiovascular activity.

Planning for that Half Marathon

I'm feeling unusually motivated for a Monday morning.  The productive weekend has lead to a good start to the week.  All going well, my friend (the treadmill) will help me go on a short run while avoiding the New Mexico Heat.  I will complete anywhere from 4-6 miles depending on my time.  The scale and my target date are my motivating companions.

Get on This Bandwagon-Reuinion Time!

It is officially four months from 20 year high school reunion time.  If it wasn’t’ for venues such as Facebook, I wouldn’t have been back in touch with my high school days.  I moved away to pursue my education then my career.  Needless to say, professional pursuits along with gaining new experiences have really filled the years.  I had spent so much time training for races that my “exercise” time started to feel more like a chore than the escape and luxurious "me time" that it had represented most of my life.  The timeline until the reunion brought to mind, the various motivators that we can each fine thru the course of our lives to support us in making healthful lifestyle changes.   Milestones can also help us set reasonable goals (4 months, 6 months, 1 year) that lead to long term success because eventually each of those 3-4 month increments result in years of lifestyle changes. 

My goals really focus on those lifestyle changes such as increased physical activity and putting a halt to the night time grazing.  This process entails taking a realistic look at my schedule in order to make sure that on those travel days or special events thru the summer I make better if not the best choices for managing my weight and training for that half marathon.  Yes, that’s what’s next.  It may or may not be more challenging than a triathlon – they each have their ups and downs.  The bottom line is working on that commitment.  I love a program to which I subscribe (yes there are many free options but I like greater detail) for tracking my nutritional intake by planning in advance and thus being proactive.  This program can be provided free if you are established with a health care provider whom works with the Nutrihand program.  I use this program for clients, now I’ll be using it for myself.

Goals: 

Train for a Half Marathon to be completed around September thru November of this year. (Run keeper is already my friend.)

Lose those pesky 20 lbs that have made running more difficult.

Anyone interested in jumping on this bandwagon, let me know.

Long Time No See

Time is flying by in a sea of events.  The interview regarding HCG went well.  I haven't picked up my copy and I might forgo the excitement.  Sometimes the "facts" reported aren't all what they were intended to convey.  While I am a proponent of a variety of tools that may be used to achieve better health, performance and happiness, I find the bombardment of less than scientific and sometimes blatantly untruthful claims to be frustrating.  Trust me; I would love to eat whatever I wanted to eat in unlimited quantities while turning into a couch potato all while losing 30 lbs this month.  But that isn’t my reality.  I was once told that the problem with dietitians is that we don’t have a gimmick and that all the choices are just too much, that people want simple.  Most people want to know that 1 thing that will fix all their ailments. 

Right now, I’m continuing to follow my own advice.  I said NO NO NO to taquitos covered in cheese sauce yesterday.  Once home, I fixed my planned dinner of chicken breast sautéed with Pico de Gallo cradled in some corn tortillas and it was wonderful.  It was wonderful, healthful, easy and on track with what I want to accomplish.  In the process I found a great replacement for sour cream (a mixture of Greek style yogurt with jalapenos and cilantro). 

Today’s course focus was more on making weight loss a reality thru lifestyle changes rather than setting goals.  Goals are a tool I use in most sessions but when you are confronted with pattern of falling off track or the ever enchanting yo yo weight cycle it’s time to do a little restructuring of concepts.  I was asking people to identify the strategies that supported their success. 

Today’s Strategies:
No Skipping Breakfast
Daily Physical Activity

Happy Registered Dietitian's Day!

A Registered Dietitian is the expert in human nutrition and food science.  While there are courses or programs being offered promoting "nutrition", they do not have a set standard as to what skills and knowledge those individuals must demonstrate in order to practice in the field of nutrition.  Would it surprise you to know these regulations are highly variable from state to state?  For instance, some states allow the people to hang their shingle and claim "nutrition expertise" without any demonstration of actual expertise in the field. 

For science based information - see a Registered Dietitian (A title that is not dependent on political, social or corporate agendas that vary from state to state.)

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