A day's worth of food

If I could have my way, someone would just give me a workout plan every day, spend 30 min stretching me out and would cook my meals for me.  How, after all, do you think the average Hollywood A-lister can look great all the time?

Clearly it would take a lot of time and money for any of us to have such luxury, but here's a small step in that direction.  A roadmap to a 'perfect' 2000 cal / day diet.  Why 2000 cal?  Because that's the US RDA for an adult woman.  Please beware!  For most of us who sit all day, 2000 cal is probably more than you need unless you are working out like a madwoman.  Remember, caloric need (to maintain weight) = basal metabolism (different for everybody) + activity calories burned.  If you're trying to lose weight, you want the caloric need to be less than the basal + activity side of the equation.

So - what's listed here is for 2000 cal / day.  If you're shooting for less, decrease proportionately to achieve the calorie level you are targeting.

Veggies and Fruit - 11 servings per day  (1 serving = 1/2 cup veggies; 1 cup greens; 1 small piece of fruit)
Grains - 4 servings per day  (1 serving = 1/2 cup pasta, rice, cereal; 1 piece of bread)
Low-fat Dairy - 2 servings per day  (1 serving = 1 cup milk, yogurt; 1.5 oz cheese)
Legumes and Nuts - 2 servings per day  (1 serving = 1/4 cup nuts; 1/2 cup beans)
Poultry, Fish and Meat - 1 serving per day  (1 serving = 1/4 lb cooked)
Desserts and Sweets - 2 servings per day  (1 serving = 1 small cookie; 1 tsp sugar)
Oils and Fats - 2 servings per day  (1 serving = 1 tbs oil, margarine, mayo)
Wild Card - 1 serving Poultry/Fish/Meat, Oils and Fats or Grains

the challenge

The shoulder of the road was gravelly.  It was dark and the stones were cold.  My body lay still at first and the dogs were bewildered.  The phone call was tearful and pointless.  'I've fallen and I can't get up' was not something that could be solved from afar.  The feeling was helplessness, futility.

The spasms that felled me that day were ones I could not overcome at that moment.  The universe threw a challenge and I could not rise to the occasion.

Since that day I have faced challenges - both self-imposed and external - that have similarly eluded my grasp.  Others have been conquered.  There is not however, always Rocky music in the background and inspiration in the face adversity.

When I looked up from the floor of Target I was unsure whether to laugh or cry.  Holiday shoppers kindly offered a hand or calls for help.  It took a minute to gather myself and return to standing, albeit with my head down a bit.  It can be frustrating when similar challenges repeatedly get the best of you.

What was different in one fall from another was a significant realization - for me at least.  Although I'm not getting much better at meeting the challenges, I continue to have the ability to try.  Maybe, I thought, the handle - the coping strategy - is not to get better at overcoming, but to find a different resource for strength.  Trying, I decided, could be a good yardstick.  The ability to try, after all, can't ever be taken away.

There may or may not be a lesson in that for anyone but me.  Either way it's my boxing day story for you.  I hope the challenges inspire you.  I hope the trying empowers you.  And, of course, I also hope for your frequent success!

Merry - Happy

It's pretty early on 12/24 and I have finished the paper and some work.  Now I have the computer in my lap and a second hot cup of coffee.  A fresh batch of biscotti has just come out of the oven - a little reward for my staff who will be working this morning.  And a pleasant treat for me.

As I dunk warm biscotti into strong coffee I realize how many little things bring me joy each day.  I think I get out of bed solely for the yield of my gurgling coffee pot.  It only fails me when I forget to fill it with water or set the timer.  Most mornings I also get to harvest sweet, fresh fruit from our bowl as I make my way out the door for work.  I have a fulfilling job and outstanding colleagues.  My home is full of love, laughter and projects that are mostly gratifying :-)

The upshot of my entry today is that I have a bounty for which to feel blessed.  For every day with frustration I have happiness to offset it.  And mostly my life is rich with friends.  Thanks to each of you for adding to the happy side of my balance!

Whatever your holiday and however you celebrate, I hope you have a joyous season and a peaceful new year!

Got 5 minutes?

Any guesses what the #1 excuse is for not exercising?  I don't have any studies to prove it, but I'm going to bet it's "I don't have time."  There's no question we are all busy!  I have a counter-point for that excuse though...something is always better than nothing.

How long can you do sit ups before you have to rest?  Try it.  For most of us, 1 min straight of doing sit ups is probably a challenge. (I think I should drop and try it right now)
How long do you hold a stretch?  Guessing...30 sec probably feels like a good long stretch for most of us.

So, let's go back to thinking about your busy day.  Think of your busiest recent day.  Did you wast 5 min at some point in that day?  Sit down to read your mail?  Watch part of the news?  Chat with a friend?  Daydream?  Did you spend 5 minutes waiting for something?  Water to boil?  The water to get hot in the shower (OK - I hope that doesn't take 5 min)?  You get the point right?

Now, imagine taking 5 of those 'wasted' minutes and exercising during them.  That's 10 solid, 30-second stretches. 4-5 good sets of sit ups.  A ton of push ups.  Enough lunges or sit-to-stands (squats) to make your quads burn.  Surely, enough exercise to be worth it.

Just 5 min....is always better than nothing!

Inspiration for the blogger?

Well gang - fitness chatter has been scant lately.  No questions. No stories of triumph (or tribulation for that matter).  Has everyone fallen off the wagon?  Ended up on a wagon stuck in the slow lane (or at the inspection station)?  What's going on out there?

Here is a little new info for you that might be interesting...factoids to ponder.

• A Creighton University study showed a significantly lower risk of cancer in women who took calcium and vitamin D supplements than in those who were given placebos.  Research on vitamin D is not conclusive but it is suggestive of significant health (physical and mental) benefits especially in states with limited sun exposure.  Vitamin D is believed to improve risks of heart disease, stroke, bone fracture and even diabetes.  Research doses range from 400 - 1000 IU (international units) but > 700 IUs are most commonly recommended.  May be worth talking to your doctor, huh?
• Omega 3 (fish oil) became a sensation seemingly over night.  A few years has taught us much more about the benefits of these fatty acids.  First of all, know there are 3 primary players: DHA, EPA and ALA.  The first 2 are the allies - ALA is a shorter-chain omega 3, not associated with the benefits of the others. Omega 3 fortification is usually with ALA (doh!).  There is no vegetarian source of DHA and EPA, so pills may be the only suitable answer for you veg-heads out there. Shoot for an average of 500 mg of DHA + EPA per day (1000 if you already have heart disease) and hope research showing decreased risk of heart disease, cancer, depression and improved memory are accurate.
• Most nutritional elements can be sufficiently obtained through a balanced diet.  There are websites and calculators to help you determine if your usual diet is providing you with the nutrition you need (vitamin D is a common exception).
• Read labels to make sure you're getting what you want and as much of it as you need.

Sources of vitamin D - fatty fish, sunlight (not winter sun north of LA)
Sources of DHA, EPA - salmon, trout, swordfish (watch the mercury), sardines, oysters...all fish has more if wild than if farmed!

Separating fact from fiction can be difficult about topics like these.  Be thoughtful; careful; and never be afraid to ask a professional.  Your health is worth it, eh?

Revolutionary Resolution

What is a resolution, really?  Well, you may immediately get a sinking feeling when you think of that word.  Or, you may boldly declare that you don't make resolutions.  Whatever your visceral reaction, a resolution is just a goal.  Like the paddling and fitness goals we've been talking about for the past year now.

So, as we creep up on 12/31/09, are you thinking about a resolution?  Let me contribute a crazy suggestion.
Scrap it.  Don't make that champagne-invoked declaration!

New Year's resolutions fail for most people.  I'm sure you'll see that quantified in some statistic within the next few weeks.  Each of us can probably recount a resolution or two that we failed to deliver.  Why is the New Year's resolution so ill-fated?  Well, it's pretty basic...

Often the obligatory, pressure-packed, have-to-tell-everyone New Year's resolution is not realistic; not measurable; not temporal; not specific.  Let's think - "I'm going to lose weight this year."  Really?  OK.  What does that mean?  "I'm going to exercise more."  Than what?  "I'm going to give more to others."  Noble, but how?

Not to mention the fact that everyone and their sister asks you what your resolution is, so you're under the gun from day one.  Some people may thrive under that expectation and pressure, but many don't.  Then, we slip within the first few days, week or month and scrap the whole darn thing.  Wasted!

What's my suggestion then, for the revolutionary resolution for 2010?  Take the pressure off and stick with the goals you set today.  Make your resolutions early.  Write them down as SMART goals.  Establish the habits to succeed now, so by 12/31 you'll already be in the groove.  And when someone asks you what your New Year's resolution is, you can say "I'm going to achieve the goals I already set and have my first success before the end of January!"

Merry Monday

Happy Winter Weather!

Man is it cold.  Makes it tough to leave coziness for outdoor exercise - at least for me.
Of course, it's also holiday party season.  Egg nog.  Plates of baked goods.  Fruitcake :-)

With all the temptations and opportunities for getting off track, early December is a good chance to remind yourself of your goals.  Are your goals realistic enough that you will not cast them aside at the first slip or challenge?  Are your goals measurable so that you can easily tell how you're doing?  Are they meaningful to you?  REALLY meaningful?

If you have set a meaningful goal, that you really are invested in reaching you are armed and ready for this season of debauchery.  Write that goal (or all of them if you made several) down.  Stick a copy on your bathroom mirror, your fridge, your dashboard or your computer monitor.  Keep a copy of  it in your wallet.  Tell a friend / partner.  By having that goal at the ready (and maybe even a note on it to remind you of its importance) you can remind yourself at critical times.

Is 5# more important than egg nog?  Is getting to a party early more important than a workout?  I bet for all of you amazing women the answers are No and No.  Be merry and bright - but be true to yourself too!

Shake it up

Good Morning my friends!

Well, we've been at this awhile now.  The chatter on the blog seems to be dying down.  Hopefully that's not indicative of the effort we're all putting in to staying fit and making healthy decisions!

For most of us there tends to be a pattern of 'boredom' as time goes by.  Few people are good at maintaining a rote routine although there definitely are those creatures of habit.  For the rest of us, and boy am I one of them, change is good and necessary to keep us engaged.

What have you done to mix things up lately?  Have you tried a new recipe?  Changed up the snacks you prepare for yourself?  Have you tried a new exercise or worked out with a new buddy?

Not only can changes keep you interested and give you a reviving spark, when it comes to exercise, change improves results.  I'm sure you've heard the term cross-training.  The reason for cross-training is exactly that - improved results.

Just like your body harboring calories when you don't eat enough, you gain efficiency when you do the same exercises.  Remember when you first started paddling?  I bet for awhile you were sore after every practice.  Eventually, though, your body figures out the movement and gains the strength and flexibility (efficiencies) it needs and you can do the same amount of work without the soreness.  Call it efficiency, call it a plateau - it means your system has adapted and will 'cruise' at that level unless you push it do otherwise.

What's the point?  Shake things up if you haven't already.  Try a new type of cardio exercise - a boxing routine, a different machine, go snowshoeing.  If you've been stretching regularly, choose a different position to stretch your target muscles.  For the weightlifters out there, try dumbbells instead of the machines.

By changing up your routine you will stress your system in a new way and drive it to adapt.  By changing up your diet, you can stay aware and excited about the food you're eating.  A little change is good!  Try it out.

!? Blue Balls ?!

Earlier posts have addressed snacks, wise food choices and cooking tips.  Here's an easy recipe for a granola-bar-like snack that might help keep you away from the break room, vending machine or fast food traps.

Blueberry Hemp Balls

This recipe also includes walnuts, which are packed full of omega-3s, an essential fatty acid and protective fat that the body does not produce on it’s own. A quarter-cup provides about 91% of your daily requirements for omega fats, so pack a few of these Blueberry Hemp Drops with you when going to work, play, or the gym.


Though walnuts are high in fat, it’s the good, monounsaturated kind and helps lower LDL (bad) cholesterol, which is great for your cardiovascular health!


1 cup dried unsweetened blueberries
1 cup dried unsweetened cranberries
1/2 cup raw walnuts
1/4 cup raw sunflower seeds
1/2 cup dried shredded coconut, plus 1/4 cup for rolling
1/4 cup hemp protein powder
1/4 cup maple syrup
1/4 cup raw cacao powder (optional)
1/4 cup vegan grain-sweetened chocolate chips (optional) 


Place dried fruit and nuts in a food processor and blend for about 1 minute. Pour in the rest of the ingredients, except chocolate chips if using, and process until no chunks remain, about 20 seconds. Toss in chocolate chips, if using, and pulse for 10 seconds to combine.

With wet fingers, scoop out 1 tablespoon-sized amount of mixture, roll into a ball then roll around in shredded coconut. Place on a plate and continue until all the mixture is gone. Refrigerate for 30 minutes to firm up the drops. Store in an airtight container for up to a week.

Crap!

Sometimes revelations are not enriching in the way one might hope...at least the one I had yesterday was not for me!

I think I was on my way to work - for some reason thinking about people drinking soda.  I had a bad (32 oz at a time) pop habit in college, but it was really just a place-holder for coffee (for which I'd developed a 3-pot-per-day habit).  When powering down comeback cups full of diet Coke from the Superette (anyone go to OSU?) I learned that diet soda does not really agree with my system very well.

After kicking the soda (and minimizing the coffee) habit, I learned to use Coca Cola as a controlled substance.  If I drank a Coke starting at work at about 4 pm, I would get just enough of a sugar high and buzz to get me through a drive to Eugene for soccer, back to Corvallis and through a softball game.  The buzz would wear off just in time for me to go to sleep as soon as I got home.  Sweet!

Although I dig that effect of a classic Coke, I shy away from soda on a regular basis.  I guess I perceive several evils - phosphoric acid that depletes calcium in your bones; all kinds of stuff that rots your teeth...  But most of all what scares me about soda (since I only drink the leaded stuff) are the calories.  150 calories down the hatch at a time can add up quickly.

So - I don't drink soda very often, and now really only as a controlled substance.  What's the revelation then, you ask?  Well, I shy away from soda because (at least partly) the calories.  What else do I drink, though?  Ummm.   Uhhhh.  Well.  Beer.  Doh!

What kind of crazy, self-deceiving hypocrite am I?  I won't sit at a restaurant and pound Coke because I'm shy of the 150 cal per pop but I'll down a couple pints of beer over conversation with a friend.  Geez!  Who am I kidding?

So this morning I type humbly about my weakness - give an example of my own transgression - recognize the tradeoff I'm clearly willing to make.  Soda is easy for me to give up.  Beer?  Not so much! Guess I better go burn off some calories now  :-)

Cheers!