Hopefully, I will be able to settle back into some kind of more regular blogging routine after my rather lengthy hiatus. When school struck last fall, blogging was never the same. Perhaps it was because homework competed with my attention, or perhaps with summer ending, I had fewer exciting things to post. In the near future, I may go back to chronicle some of the things I have done since I stopped blogging semi-weekly, but for now I want to get the obligatory "New Years" post out of the way while it is still January.
2010 was the first year that I made resolutions that I took deeply to heart and they ended up shaping my entire year. I ended up succeeding with most of them, and that made for a very satisfying year. I wanted the same kind of direction this year, so I spent a lot of time pondering about what would be the most important to me throughout 2011. Only 2 goals really stuck out to me, that I knew would be of paramount importance, but I wanted a more meaningful year so naturally I made up several other goals and dubbed them resolutions. As you may be able to predict, the other goals did not make through even the first couple weeks of January. I know I have rambled on goal setting before, but I realized this month that it does not matter how many goals you set at new years or any given time, but rather how important success in meeting those goals is to you. It is like a quote I read once. "Self discipline is remembering what you really want."
I think many goals are made more meaningful when made at times of your life when you are undergoing big changes. Here are a few changes that I have made since I last posted in order to achieve some goals that are important to me.
1. New home. Having transferred to BYU, I now live on my own in Provo, which was one of my goals of last year, moving me further towards independence.
2. New job. (kind of) I still work for the same company, but now I can work from home, which is a very convenient job for a college student like myself, and in order to be more financially independent, I am trying to work more hours and perhaps even get another job to supplement my income. Hopefully that works out.
3. New friends. This one is pretty hard. I love and miss my Salt Lake friends very much, and have no intention of ceasing to play with them. However, since it is not logical to drive 50 miles every day to hang out with them, I obviously have to leave my shell and make new friends here as well, which can be fun but is also kind of stressful in a way; sometimes afraid to just be myself because relationships are still fragile until people really get to know you, and then I can be my weird, crazy, opinionated self. It just takes time.
4. New school. I realize that I already covered this one, but there are other differences than just location. I know the work load will be greater and teaching styles much different. I am, however looking forward to it.
5. New lifestyle. Last year my physical focus was to become a triathlete. This year it is slightly different. Rather than the more exercise-intensive focus of 2010, I have started out this year with a new diet. Put simply, I eat vegetables, protein, and legumes for every meal and go nuts eating whatever I want one day a week. It is from a book called "The 4-Hour Body" by Tim Ferriss, which [don't worry!] I will not give an extensive review of at this time. But given my obsession with health and nutrition, I look forward to seeing how this works out. I may give occasional updates or insights from my experiences with it, but rest assured I am not going to turn this blog into a food journal or show weekly photos of my topless self in a mirror or anything. (Although you can find before pictures of me here.)
So there you have it. I am going to try my hand at blogging every week again, and see how that works out. If it doesn't, I apologize in advance. Have a great weekend!
Showing posts with label Nutrition. Show all posts
Showing posts with label Nutrition. Show all posts
Friday, January 21, 2011
Monday, July 19, 2010
Book Review: "Mindless Eating: Why We Eat More Than We Think"
I first heard about this book by Brian Wansink in my Health and Nutrition class at school, and upon first hearing of, I dismissed it as nothing more than "another diet book". It was not until later when a couple of students from the class who had read the book reported on it that I began to be intrigued.
Far from being a diet book, "Mindless Eating" examines the psychology of eating. It does not lay out a specific plan or diet to lose weight, but rather it empowers you by teaching you why and how we think about food and eating in general. You can use the knowledge gained from this book to help you want eat more healthy foods, and make yourself want those things that are not good for you less.
The book is written so that a wide variety of case studies are presented, carried out, reviewed, with commentary by the author between and during studies, as well as personal application. Some fascinating experiments undertaken involve how much labeling/packaging, as well as the overall appearance make a difference in people's perception of the taste of certain foods, as well as factors that cause us to eat more of certain foods, even if it does not taste good! For example, did you know that you will most likely eat 33% more m&ms if there are six colors as opposed to four?
If you have any interest in psychology, marketing, or food/eating in general, I believe you will find this book not only fascinating, but empowering as well.
Monday, June 28, 2010
Book Review: "In Defense of Food: An Eater's Manifesto"
Michael Pollan, who appears on the documentary: "Food Inc." and author of "The Omnivore's Dilemma" (which I have yet to read) hits the nail right on the head with this book. It is very fascinating, and one of the easiest non-fiction reads I have encountered. His writing style is both entertaining and informative.
I recommend this book to anyone who is interested in food, eating, and/or nutrition. Learn about what you are likely eating every day and how it can affect you. "In Defense of Food" teaches the history on "nutritionism" and explains the marketing strategies that have turned our grocery stores into vast warehouses of "food-like substances" that are causing our health as a nation to deteriorate. Take back control over what you eat and how you feel by empowering yourself with the knowledge found in this book.
Note: Unlike similar books and movies on the subject, I did not feel depressed and overwhelmed after reading it, rather I feel better about eating, and actually enjoy it more! While I do not agree with everything he says (namely the stuff about wine being good for you) I think that this book is more than worth reading. If you want a sneak peak into some of the subject matter of the book, check out the 4-part movie series on this fantastic blog.
I recommend this book to anyone who is interested in food, eating, and/or nutrition. Learn about what you are likely eating every day and how it can affect you. "In Defense of Food" teaches the history on "nutritionism" and explains the marketing strategies that have turned our grocery stores into vast warehouses of "food-like substances" that are causing our health as a nation to deteriorate. Take back control over what you eat and how you feel by empowering yourself with the knowledge found in this book.
Note: Unlike similar books and movies on the subject, I did not feel depressed and overwhelmed after reading it, rather I feel better about eating, and actually enjoy it more! While I do not agree with everything he says (namely the stuff about wine being good for you) I think that this book is more than worth reading. If you want a sneak peak into some of the subject matter of the book, check out the 4-part movie series on this fantastic blog.
Friday, June 25, 2010
Training
Both in honor of my Triathlon tomorrow, and in response to request from a reader, (Shayla, this is for you) I have decided to do a post that outlines my basic training strategies over the last months.
I did not have money for a coach, so I read almost everything I could find to get an idea of what to do, I would frequently check out USA Triathlon's website, as well as Active.com. And if you are into keeping logs and stuff, which I have not the patience for, beginnertriathlete.com is very helpful. I would also read books and magazines, and recommend: "Triathlon 101" by John Mora.
The first step is to register for the event, and make sure you give yourself enough time. Having paid $70.00 or so, should help keep you committed. I didn't do this at first because I got the Triathlon bug in the fall, and there were no races to sign up for, but I knew I would in the spring. I would go to the gym and stuff throughout fall and early winter, but it wasn't until closer to when I had a specific date in mind that my training gained a lot of structure.
It doesn't take a coach to know that you should focus on your weaknesses first, so that is what I did. I was horrible at swimming, so I committed myself to swim 3 times a week, and I then I would run 2 days a week, and bike once. It took me a month or two until I could swim more than two laps with relatively decent technique, and that was gained from watching others, taking their advice (if it was good) and you tube videos. But be careful who you take swimming advice from, a lot of people don't know what they are talking about.
The weeks went on, and I would add a lap each time I went swimming, add a mile every now and then while running, and eventually incorporating new things into my workouts like Yoga and weight training. And when I reached a milestone, (Half marathon run and mile swim) Sickness struck. This was awful, because I had to work back up to where I was, and then I got sick again like a month later. (Thus, the last post!)
Things have a way of conspiring against you to test your commitment. Even though I successful dodged the sickness bullet recently, I did manage to fall pretty hard on a run the other day and take some skin off of my knees. That held me up in running and swimming for another week. Things get frustrating, some days it is like pulling teeth to work out, and you don't know why running two miles is so hard, when last week you did ten! But you never know how your body might be doing one day, so cut yourself some slack.
One thing I did not have a problem with during my training is eating enough. When you are training hard you have to eat a lot more, especially carbohydrates. Do not think that significantly increasing exercise without increasing calories is a good idea. It may be good for weight loss, but it is not good for your health, and it is certainly not good for your training. You need those calories for energy and recovery, if your muscles can't recover properly, then your workout was wasted.
While I'm on the subject of carbs, let me just explain "carbo-loading."
Other than that, some last tidbits of random advice...
Train with a friend, it is much easier. Tell everyone what you are doing, it helps to make you feel accountable to them, and gets you more excited. Know your limits and listen to your body, if your resting pulse goes up or you get sick often, cut back. Make sure you are getting at least 8 hours of sleep at night, really. (Especially the week or two before a race) Make sure you enjoy it, it is okay to hate it sometimes, that may be inevitable, but love it at least half the time. If you think long runs or bikes are boring, get books on tape, they are awesome. Stretch, especially afterwords. Mix it up, take different routes and don't always try to add more distance, sometimes work on speed, sometimes just take a walk and let your body recover. Ease up on the training the week of the race. Stay off the scale, don't focus on weight loss, focus on training, the rest will take care of itself.
There you have it, almost all of my training experience in a nutshell. Now, if you'll excuse me I have to go to Sweet Tomatoes before PM yoga and getting to bed early. Wish me luck, I will doubtless post tomorrow on how great I did.
I did not have money for a coach, so I read almost everything I could find to get an idea of what to do, I would frequently check out USA Triathlon's website, as well as Active.com. And if you are into keeping logs and stuff, which I have not the patience for, beginnertriathlete.com is very helpful. I would also read books and magazines, and recommend: "Triathlon 101" by John Mora.
The first step is to register for the event, and make sure you give yourself enough time. Having paid $70.00 or so, should help keep you committed. I didn't do this at first because I got the Triathlon bug in the fall, and there were no races to sign up for, but I knew I would in the spring. I would go to the gym and stuff throughout fall and early winter, but it wasn't until closer to when I had a specific date in mind that my training gained a lot of structure.
It doesn't take a coach to know that you should focus on your weaknesses first, so that is what I did. I was horrible at swimming, so I committed myself to swim 3 times a week, and I then I would run 2 days a week, and bike once. It took me a month or two until I could swim more than two laps with relatively decent technique, and that was gained from watching others, taking their advice (if it was good) and you tube videos. But be careful who you take swimming advice from, a lot of people don't know what they are talking about.
The weeks went on, and I would add a lap each time I went swimming, add a mile every now and then while running, and eventually incorporating new things into my workouts like Yoga and weight training. And when I reached a milestone, (Half marathon run and mile swim) Sickness struck. This was awful, because I had to work back up to where I was, and then I got sick again like a month later. (Thus, the last post!)
Things have a way of conspiring against you to test your commitment. Even though I successful dodged the sickness bullet recently, I did manage to fall pretty hard on a run the other day and take some skin off of my knees. That held me up in running and swimming for another week. Things get frustrating, some days it is like pulling teeth to work out, and you don't know why running two miles is so hard, when last week you did ten! But you never know how your body might be doing one day, so cut yourself some slack.
One thing I did not have a problem with during my training is eating enough. When you are training hard you have to eat a lot more, especially carbohydrates. Do not think that significantly increasing exercise without increasing calories is a good idea. It may be good for weight loss, but it is not good for your health, and it is certainly not good for your training. You need those calories for energy and recovery, if your muscles can't recover properly, then your workout was wasted.
While I'm on the subject of carbs, let me just explain "carbo-loading."
- Who? This is a good idea for endurance athletes, who are racing for an hour or more. A sprinter need not carbo-load.
- What? It is a way to increase the amount of energy (glycogen) your body stores in the muscles.
- Why? So you you can go farther, faster. Duh!
- When? You can do it over time to gradually build up your glycogen stores, and then typically the night before a race, like a marathon or triathlon, just TANK UP on carbs! (Mind you these should be complex carbs, not donuts, cake, and rice krispee treats)
- Where? Buffets are good, my favorite is Sweet Tomatoes/Souplantation.
- How? See also, "where." Just eat a bunch of carbs, particularly the night before a race. (There is a more exact science on how to do it, if you care, click here.)
Other than that, some last tidbits of random advice...
Train with a friend, it is much easier. Tell everyone what you are doing, it helps to make you feel accountable to them, and gets you more excited. Know your limits and listen to your body, if your resting pulse goes up or you get sick often, cut back. Make sure you are getting at least 8 hours of sleep at night, really. (Especially the week or two before a race) Make sure you enjoy it, it is okay to hate it sometimes, that may be inevitable, but love it at least half the time. If you think long runs or bikes are boring, get books on tape, they are awesome. Stretch, especially afterwords. Mix it up, take different routes and don't always try to add more distance, sometimes work on speed, sometimes just take a walk and let your body recover. Ease up on the training the week of the race. Stay off the scale, don't focus on weight loss, focus on training, the rest will take care of itself.
There you have it, almost all of my training experience in a nutshell. Now, if you'll excuse me I have to go to Sweet Tomatoes before PM yoga and getting to bed early. Wish me luck, I will doubtless post tomorrow on how great I did.
Wednesday, June 23, 2010
How to NOT Get Sick
As any of you who have read my blog know, the last time I did a Triathlon, I got sick 2 weeks before. Because of this, my swimming was sub-par on race day and my entire training schedule had a big nasty wrench thrown in it. I learned from that experience, that it takes approximately 2 weeks to fully recover from being sick, and get back to where you were in your training when you started feeling ill.
Needless to say, when my nephew and sister got sick a week or so ago, I took every precaution, and when I started feeling that dreaded "scratchy throat" feeling with my biggest triathlon yet in ONE week, I was desperate. I tried almost everything I knew that could possibly prevent illness, and tried to learn more and do that too.
The good news is: something that I did, or maybe a combination of things worked, and my scratchy throat was better in a day or two with no disruptions to my training. So for the benefit of those of you who also consider "s-i-c-k" to be a four letter word, I decided to post the list of 10 things I've done to help my immune system emerge victorious...
1. Prayer
I did a lot of begging, pleading, and bargaining with the Lord because I know that what is important to us is important to Him, and unless necessary for our own growth or experience, He is happy to help us out if we will just ask.
2. Positive Thinking
This one almost goes hand in hand with number one, as it is in my opinion a way to exercise your faith. But even if you are not religious, there is a lot of power that comes with the way you think and visualize things. We can truly attract what we think about and visualize, good or bad. I think I may do a post on this later, when I can go into more depth. For now, just don't say or think what you don't want to happen.
3.Vitamin C
This is probably the most well known precaution known to man. I am not sure how much of the effect is a placebo and how much is valid, but I took enough vitamin C pills/chewables to kill a small horse. (This was easy to do because the chewable ones taste really good!)
3 1/2. Airborne
I know that this stuff is mostly Vitamin C and is listed as number 3.5, but it also has some herbal stuff and zinc or something in there to help, so I drank 2 or 3 of those a day.
4. Eucalyptus Oil
Of course I have to throw in an Essential Oil remedy or some of my readers might be disappointed. (...Amber) Rubbing 2 drops of pure Eucalyptus Oil on the bottom of your feet after showering is a great way to strengthen your immunity. I did this a couple of times a day, as well as sleeping with a little Eucalyptus and Lavender on a tissue in my pillow case. (You can also diffuse EO's to kill airborne germs in your home. (Namely Spruce, Cinnamon, Frankincense, and any Citrus oils)
5. Water
They say when you get sick to drink lots of clear fluids and get lots of rest, I say to do the same thing to avoid getting sick. I drank a LOT water the last week, and I got a LOT of rest. This helps to keep your body clean and free of toxins that weaken your immunity. Also, don't be afraid to get really sweaty, that is a great way to clear your body of toxins as well. I think you can "sweat it out" when it comes to some sicknesses, especially in the early stages. Also, cut down on dairy intake until you feel a lot better, dairy increases mucous production, which is where the germs live that make you sick.
6. Common Sense
We should always be eating lots of fruits and veggies and avoiding sugar. But this holds ESPECIALLY true for when sickness is more of a possibility. I'm already on a "Dessert Fast", (as you know) and I think that helped a lot, but I also ate tons of fruit the last couple weeks, melons in particular. FYI: The amount of sugar in one can of soda can lower the efficacy of the immune system for several hours by almost half! And we all know to wash our hands frequently (but NOT with anti-bacterial soap!) and not touch our face a lot.
7. Nasal Cleansing
When I first heard what a "Neti Pot" was, I was completely freaked out by the idea. Basically you just pour salt water up your nose, and it cleans out your sinuses, it feels great and is quite entertaining to watch the water come out of the other nostril. And when you have clean sinuses, you have no germy mucous to get you sick.
8. Bom Dia
Danielle gave me this advice, and it is actually quite an enjoyable remedy. Near the produce section of the grocery store, where they sell the "POM" and "Naked" Juice is a product called "Bom Dia" it is a mix of Acai berry juice, and others that have tons of antioxidants. I got the Mangosteen one, and it was really good. The only downside is that they are a little pricey, about $3.00 for one 8oz bottle. But totally worth it!
9. "Cold Kicker"
I got this recommendation from Salt Lake Running Co.'s Blog. It is a juice concoction of raw carrots, ginger, and garlic. It really sizzles the taste buds, but I can't see how it couldn't help.
10. Homeopathic Potion
This is one that I only use in severely drastic circumstances. I have only ever used this potion twice. The first time was to end a month-long sickness on my mission, and the other was just last week. It may be the worst thing I have ever tasted. It is a mix of Echinacea, Cat's Claw, Goldenseal, and Grapefruit Seed Extract. It is so terribly bitter, and the echinacea will numb your tongue and throat if it is not diluted, so you have to put a tablespoon or so into a bottle of water and sip it throughout the day. It is truly awful, but it truly works.
The other options are ones I do not really suggest, some try Zicam, Tylenol, Ibuprofen, or flu shots. I think that all of these will only contribute to a weaker body and immune system in the long run and make your body more dependent on them, rather than helping your body do its job more efficiently. So there you have it, stay healthy!
Needless to say, when my nephew and sister got sick a week or so ago, I took every precaution, and when I started feeling that dreaded "scratchy throat" feeling with my biggest triathlon yet in ONE week, I was desperate. I tried almost everything I knew that could possibly prevent illness, and tried to learn more and do that too.
The good news is: something that I did, or maybe a combination of things worked, and my scratchy throat was better in a day or two with no disruptions to my training. So for the benefit of those of you who also consider "s-i-c-k" to be a four letter word, I decided to post the list of 10 things I've done to help my immune system emerge victorious...
1. Prayer
I did a lot of begging, pleading, and bargaining with the Lord because I know that what is important to us is important to Him, and unless necessary for our own growth or experience, He is happy to help us out if we will just ask.
2. Positive Thinking
This one almost goes hand in hand with number one, as it is in my opinion a way to exercise your faith. But even if you are not religious, there is a lot of power that comes with the way you think and visualize things. We can truly attract what we think about and visualize, good or bad. I think I may do a post on this later, when I can go into more depth. For now, just don't say or think what you don't want to happen.
3.Vitamin C
This is probably the most well known precaution known to man. I am not sure how much of the effect is a placebo and how much is valid, but I took enough vitamin C pills/chewables to kill a small horse. (This was easy to do because the chewable ones taste really good!)
3 1/2. Airborne
I know that this stuff is mostly Vitamin C and is listed as number 3.5, but it also has some herbal stuff and zinc or something in there to help, so I drank 2 or 3 of those a day.
4. Eucalyptus Oil
Of course I have to throw in an Essential Oil remedy or some of my readers might be disappointed. (...Amber) Rubbing 2 drops of pure Eucalyptus Oil on the bottom of your feet after showering is a great way to strengthen your immunity. I did this a couple of times a day, as well as sleeping with a little Eucalyptus and Lavender on a tissue in my pillow case. (You can also diffuse EO's to kill airborne germs in your home. (Namely Spruce, Cinnamon, Frankincense, and any Citrus oils)
5. Water
They say when you get sick to drink lots of clear fluids and get lots of rest, I say to do the same thing to avoid getting sick. I drank a LOT water the last week, and I got a LOT of rest. This helps to keep your body clean and free of toxins that weaken your immunity. Also, don't be afraid to get really sweaty, that is a great way to clear your body of toxins as well. I think you can "sweat it out" when it comes to some sicknesses, especially in the early stages. Also, cut down on dairy intake until you feel a lot better, dairy increases mucous production, which is where the germs live that make you sick.
6. Common Sense
We should always be eating lots of fruits and veggies and avoiding sugar. But this holds ESPECIALLY true for when sickness is more of a possibility. I'm already on a "Dessert Fast", (as you know) and I think that helped a lot, but I also ate tons of fruit the last couple weeks, melons in particular. FYI: The amount of sugar in one can of soda can lower the efficacy of the immune system for several hours by almost half! And we all know to wash our hands frequently (but NOT with anti-bacterial soap!) and not touch our face a lot.
7. Nasal Cleansing
When I first heard what a "Neti Pot" was, I was completely freaked out by the idea. Basically you just pour salt water up your nose, and it cleans out your sinuses, it feels great and is quite entertaining to watch the water come out of the other nostril. And when you have clean sinuses, you have no germy mucous to get you sick.
8. Bom Dia
Danielle gave me this advice, and it is actually quite an enjoyable remedy. Near the produce section of the grocery store, where they sell the "POM" and "Naked" Juice is a product called "Bom Dia" it is a mix of Acai berry juice, and others that have tons of antioxidants. I got the Mangosteen one, and it was really good. The only downside is that they are a little pricey, about $3.00 for one 8oz bottle. But totally worth it!
9. "Cold Kicker"
I got this recommendation from Salt Lake Running Co.'s Blog. It is a juice concoction of raw carrots, ginger, and garlic. It really sizzles the taste buds, but I can't see how it couldn't help.
10. Homeopathic Potion
This is one that I only use in severely drastic circumstances. I have only ever used this potion twice. The first time was to end a month-long sickness on my mission, and the other was just last week. It may be the worst thing I have ever tasted. It is a mix of Echinacea, Cat's Claw, Goldenseal, and Grapefruit Seed Extract. It is so terribly bitter, and the echinacea will numb your tongue and throat if it is not diluted, so you have to put a tablespoon or so into a bottle of water and sip it throughout the day. It is truly awful, but it truly works.
The other options are ones I do not really suggest, some try Zicam, Tylenol, Ibuprofen, or flu shots. I think that all of these will only contribute to a weaker body and immune system in the long run and make your body more dependent on them, rather than helping your body do its job more efficiently. So there you have it, stay healthy!
Wednesday, April 21, 2010
Sick and Tired....
So I've had this theory for some time now that the reason I want to eat a bunch of junk food when I am sick is that I think it will make me feel better. (at least temporarily, because it will inevitably end up making me feel worse) But now that I am better from a sickness I had last week, I have discovered what I believe is the true reason, when I am sick, I am not exercising. I always want to eat less junk food when I am exercising regularly, especially because I can tell how much sugar, etc. slows me down after I eat it, and it is never a good feeling to be slow.
In other news, only 3 more days until my first Triathlon, I am so excited. In order to prepare I am having an entirely healthy week, nothing bad for me. I think that is a doable thing for anyone, to be healthy for one week, and chances are, you will feel so much better that you will want to go for two weeks, and so on. So I say try it for a week, healthy is a great feeling.
In other news, only 3 more days until my first Triathlon, I am so excited. In order to prepare I am having an entirely healthy week, nothing bad for me. I think that is a doable thing for anyone, to be healthy for one week, and chances are, you will feel so much better that you will want to go for two weeks, and so on. So I say try it for a week, healthy is a great feeling.
Subscribe to:
Posts (Atom)