Revisit Childhood Activities

I have noticed that the activities I liked to do as a child I also like to do as an adult.

My parents exposed me to many activities as a very young child. I went to swimming lessons, played at the park and went camping.

As I grew more independent I was able to chose how I spent my time with my friends.

In fourth grade I spent a lot of time in the woods with my best friend.  We explored the paths in the woods behind our neighborhood and built a teepee using fallen trees.  After school and all summer long we played in the woods - HIKING

From fourth grade to junior high my friends and I biked to Harper's Hardware and 7-11 for candy and slurpees - BIKING

I also played on a soccer team for many years.  I  wasn't very good at dribbling or passing the ball but I loved to run across the field chasing the ball  - RUNNING

During the summer of seventh grade I spent a lot of time swimming in my friend's pool. We played volleyball, raced each other swimming the length of the pool and lounged on a floatie - SWIMMING

When I was in high school during the winter we went to a skating rink on Friday nights and roller skated to music.   During a slow song I would skate with a boy holding hands - ROLLER BLADING

Today I still enjoy hiking, biking, running, swimming and roller blading.  If you are looking for a healthy activity you should think about what you enjoyed doing during your childhood.

Did you like to play tetherball in the playground?  If so, why don't you join a volleyball team?

What about gymnastics?  It seems like all the flexible people in my yoga and pilates classes mention that they did gymnastics as a child.

How about dance?  Did you take dance classes?  You could try Zumba or ball room dancing.

What about other activities:  basketball, tennis, golf, karate, rock climbing etc.?

Try it out again!

You might enjoy revisting activities you did as a child and it is a healthy way to spend your time.

Turmeric Is the Trick to Reduce Inflammation

A couple of years ago my yoga instructor Indira hosted a fund-raising dinner in an effort to provide sewing machines to poor areas in India.  Indira cooked all of the Indian dishes with the assistance of several helpers.  There were about 7-8 different vegetarian dishes and they were awesome!  (I love Indian food).

I stuffed myself after taking food from the buffet line THREE times.

The dinner was on a Friday night.  For the rest of the weekend I felt great!  I had a personal record for my Saturday morning run and did not have any aches or soreness.  I also had a lot of energy for the rest of the weekend.

I thought maybe it the was the impact of eating so much turmeric so I did a little research and found that turmeric does help reduce inflammation.

Turmeric is a flowering plant of the ginger family.  It has been used since ancient times in India for flavor and medicinal qualities.  It is one of the spices that is included in curry.  Curcumin which is part of the turmeric plant provides the healthy benefits.

I mentioned to my Doctor during a routine check-up that I felt great after the Indian dinner and she confirmed that turmeric helps reduce inflammation.

Inflammation is the body's natural reaction to injury and infection.  When acute inflammation occurs chemicals from the body's white blood cells are released into the blood or affected tissues to protect the body from foreign substances.  The area of injury or infection may result in redness and warmth.

Chronic inflamation occurs when the immune system gets set to permanently "on".  As a result damaging chemicals are released into the body which can sicken the cells.  Recent research suggests that chronic inflammation is associated with many modern diseases such as obesity and heart disease.

In addition chronic inflammation could make you feel tired and "washed out".

Curcumin can help fight degenerative processes in the brain, prevent heart disease and cancer, improve Alzheimer and depression symptoms. Healthline

While there are many long term benefits of taking turmeric I started taking a turmeric supplement immediately after experiencing the impact of eating turmeric at the Indian dinner.  I noticed the impact of turmeric the next day.

I take two Spring Valley Tumeric Curcumin 500 mg pills per day.  Spring Valley Tumeric has only natural ingredients and is inexpensive from Walmart.

I recently started making tea using fresh turmeric.  It tasted good.  I followed the recipe in this link:  eat 2 run.  If you don't have a tea infuser (I don't) you can use a strainer in a large bowl or bottle.

I plan to start using the tumeric spice in some of my meals such as soups, vegetables and salad dressing, eggs and hummus.

You should try taking turmeric for a couple of weeks.  You may find that you feel less muscle soreness and achy joints and have more energy.   Also, the long term benefits are awesome.  

You could take a supplement, add the spice to your meals, or drink turmeric tea.  

Allergy Relief

I run on a treadmill all winter.  However, when the weather gets nice I run outdoors.

Once allergy season starts (when it is no longer freezing at night, the wind picks up and pollen comes out) I have a hard time breathing,  even though I am in good shape.  At home I struggle to run up the stairs.  It feels like my lungs are constricted.

I take medicine for my allergies.  My allergist also gave me a prescription inhaler for Exercise induced asthma.  I diligently inhaled it before running but it did not work.

I found out that I did not have Exercise induced asthma but Allergy induced asthma.  My friend who has asthma recommend the PROAIR HFA inhaler.  I discussed this with my doctor and he prescribed it for me.  It works great!  I am now able to run in the spring without gasping for air.

Although my allergy medicine helps with sinus headaches I was still miserable on windy days and when I spent several hours outdoors.

A couple of years ago I read an article in a newspaper that said that gluten can make sinus allergies worse.

Therefore I reduced gluten in my diet.  My headaches feel better.  Also, being gluten free I am eating healthier because I don't eat so much bread (which does not have many nutrients).  I eat more fruits and vegetables.

Not many people believe me when I tell them I maintain a gluten free diet for allergy relief.  Even my husband doesn't believe me when I tell him my nose immediately starts running when I eat a couple slices of pizza.

I have read several articles that confirm my personal experience with gluten.

The attached article says that "Gluten may trigger an exaggerated immune system response that causes the production of histamine in the sinus cavity".  https://www.livestrong.com/article/542319-gluten-nasal-congestion/

Another article recently came out that said that a good way to reduce allergy symptoms is to reduce gluten and dairy.   https://www.glutenfreeandmore.com/issues/4_39/All-Stuffed-Up-4319-1.html

And yet another article indicates that probiotics may help reduce allergy symptoms.  https://www.livescience.com/50723-probiotics-help-relieve-seasonal-allergies.html

I don't have a medical background to critique the articles but I know how I feel.

In summary it is very important to pay attention to what you eat and how you feel after eating.  You may find that your allergy symptoms feel better if you reduce gluten.  You could also try reducing dairy and taking probiotics.

Caffeine Free Life

Is it possible to live without caffeine?

I always thought the answer was no.  I did not think I could get up early and go to work every day.  I didn't think I could contribute and be energetic at work.  I thought emotionally I would feel blah and need a nap.

Well guess what?  I did it!  I do not drink diet coke, coffee or any other caffeinated drink.   I have been caffeine-free for three years and feel great!  I am still functioning with lots of energy.

My body feels better, not as achy.  I am more alert.  My mind is still going a mile a minute but I am able to focus.

I have noticed that now I can readily fall asleep in the car or on a lazy Sunday afternoon.  I could never do that before because my heart was always racing due to the caffeine.   I have also noticed that  I am more sensitive to caffeine, for example if I have a handful of chocolate chips I cannot sleep at night because my heart is racing.

Caffeine itself in coffee does not adversely impact your health at moderate consumption.  http://www.coffeescience.org/caffeine-coffee/

However, there are several types of caffeinated drinks that are not healthy.   Soda and coffee blends  have other ingredients like aspartame, sugar and sodium which are not heathy.  See table below: (based on 12 fl ounces)

Type of Drink	Caffeine	Aspartame	Sugar	Calories	Sodium	# of Ingredients
Mt. Dew	54 mg	No	46 grams	170	60 mg	10
Diet Coke	46 mg	Yes	0	0	40 mg	8
Starbucks Caramel Frappuccino Blended Coffee	75 mg	No	50 grams	315	188 mg	24
Starbucks Dark Roast Coffee	195 mg	No	0	5	10 mg	1

Aspartame has been linked to headaches, nausea and depression  https://www.prevention.com/food-nutrition/a20467118/aspartame-health-risks/

Sodum is also not good for our bodies.  It is probably one of the contributors to high blood pressure.  another-reason-to-skip-the-soda-high-blood-pressure

Why don't you try to go caffeine free?

You can do it!

High intensity or moderate intensity exercise for fat burn

My friend is a very busy wife and mother while working a full time job.  She attends exercise classes to maintain her weight.  

Lately her life has become even more chaotic and she has to choose between 30 minute High Intensity Interval Training (HIIT) classes three times per week or two longer moderate intensity exercise classes.   

She has a very good question - What is the best type of class to burn fat?


Typical guidelines indicate that healthy adults should exercise 30 minutes five days a week or 150 minutes per week.  

However, a 2011 study from NCBI (National Center for Biotechnology Institute) indicates that vigorous exercise for at least 20 minutes three days a week or 75 minutes per week has the same impact on your body.  

The study found that the type of exercise (low intensity vs high intensity) does not matter.  https://examine.com/nutrition/be-the-tortoise-or-the-hare-it-doesnt-matter-for-fat-loss/

The number of calories burned will impact weight loss. There are 3500 calories in one pound of fat.  

Therefore, if you go to a HIIT (High Intensity Interval Training) workout class you have to make sure to burn calories.  Just attending the class is not enough - you have to work really hard.

Although HIIT is beneficial there may be some fallout after the exercise class.  Holly Perkins (experienced personal trainer) indicates that HIIT burns carbohydrates and not fat and that you may crave sweets, have an energy slump or experience a pronounced appetite the next day.  

Just be aware of this and pay attention to how your body feels. Make sure to eat healthy after class and the next day.  https://hollyperkins.com/the-problem-with-hiit-workouts/3368

Calories and fat burn aside I think the most important element of an exercise class or activity is to do something you enjoy.  

If you do not enjoy it you will not do it long term.  If you dread going to class or feel sore the next day going to class is not going to be a permanent part of your life. 

Also remember that what works for you may not be the best solution for someone else (your best friend, sister, etc.)

Build Muscles to Loose Weight

My friend joins Weight Watchers and starts running every spring in order to lose 10 lbs that she gained over the winter.  She is an active women who is very diligent with her weight loss program but she still struggles to lose weight.

I suspect that my friend's metabolism is decreasing which is why it is hard for her to lose weight.  

Metabolism is the complex biological process our bodies perform to turn the calories we eat and drink into energy.  

Even when we are just sitting around doing nothing, our bodies need energy for basic things like breathing.  The amount of calories we burn at rest is called basal metabolic rate (BMR).  While the calories you burn each day can vary drastically depending on how active you are, your BMR stays pretty consistent.  It is regulated by hormones.  

However, as we age there are hormonal changes that take place in our body that impacts the way we store and lose fat.  Our metabolic rate actually decreases because of these differences in hormones.  

We also lose muscle mass as we age, which alters how much energy our bodies burn.  

There is an interesting Calorie Chart, page 76 that gives calorie requirements for a moderately active 21 year old to a 76 year old.  A 21 yr old male requires 2800 calories per day but a 76 male only needs 2200 calorie per day.  A female requires 2200 calories per day at 21 years but only 1800 calories per day at 76 years old.  

This is a big difference!  Calories needed in our bodies decrease as we age due to our metabolism.  

Further details indicate that:

• An active 20 year old women who weighs 130 lbs needs 2400 calories per day.  As a point of reference a five mile run burns 492 calories.

• An active 40 year old woman who weighs 145 lbs needs 2200 calories per day.  That is 200 calories less than a younger women which is equivalent to adding two miles to her running program or eating 200 calories per day less.  

A good way to counteract slowing metabolism is to increase lean muscle mass.  This can be done by a weight lifting program.

I found further confirmation of this in the May 2018 Health Magazine.  There was an article that stated "In general, the more lean muscle mass you carry, the faster your resting metabolism is - and you don't build muscle by only focusing on cardio" (Michelle Lovitt, page 56.)

My friend should try a weight lifting program a couple days a week to increase lean muscle mass in an effort to increase her metabolism.  An increased metabolism will allow her body to burn more calories which in turn would result in increased weight loss (assuming diet and other activities do not change).

References:
 https://www.self.com/story/how-metabolism-changes-as-you-age

https://www.acefitness.org/education-and-resources/lifestyle/blog/2315/is-it-true-that-metabolism-decreases-with-age

Jumper Knee Straps to Reduce Knee Pain

I love to stretch out my legs when I am running.  It gets me into my zone and improves my time.  However, I have learned that an extended stride makes my knees hurt.  Both of them.  They twinge while running and then ache for several days afterwords.  I can run really slow with a short stride and my knees will not hurt.   But if you are like me you are constantly trying to improve your pace - painfree.  

I have tried several techniques to fix my knees:  strength training, spinning, advil, days of rest in between running, softer ground, barefoot running and new shoes.  Nothing really helped. 

I did not go to a doctor to diagnose my problem.  I just wanted my knee pain to go away.  After researching potential causes of knee pain I decided to try using KT Tape.  I

I found that knee pain can be caused by any number of issues. The kneecap, or patella, could be moving incorrectly. One or more meniscus may be torn, ruptured, or inflamed. There may be arthritis, plica, chrondomalacia, or any number of issues with the bones that constitute the knee. KT tape works to balance the muscles on the knee and relieve pressure on the kneecap and its tendon which can help many different conditions.  The can provide support and compression for the tendon below the kneecap. And will help  improve patella tracking and elevation.

I may have Patellofemoral Pain Syndrome.  It started out as an annoyance and has gotten worse and worse as I have started running more often and longer.  Originally my knees hurt a little while running, then they starting aching occasionally right after running, and then finally they ached all the time.  It is a pain in front of my knees directly under my kneecap and around the edges.  Kneeling down hurts.

I started using kinesiology tape (KT Tape) a couple of years ago.  I taped up my knees every time I went running.  The tape worked well.  My knee pain started to go away after 2 weeks of taping my knees.  It was kind of expensive though.  I had to throw away the tape after every use.  It was $20/per box at Walgreens.  Each box had 20 precut pieces of tape.  This means that taping each knee for each run costs $2.  The cost isn’t that bad, but there was a lot of waste. 

So I decided to purchase two Mueller Jumper's Knee Straps from Target.  The straps work the same way as the KT Tape.  I position them on the front of my knee just below my knee caps.  I make sure they are tight enough to stay on but don’t restrict circulation.  

They work great!  My knees don’t hurt anymore  I have had the same pair for three years. I never run without them because I don’t want my knees to start hurting again. 

Oatmeal Is The Secret to Reduce Cholesterol

 

I never liked oatmeal.  I don't like the texture.    

However, a couple of years ago my cholesterol was high (198 mg/dl).  Total cholesterol should be 124 -200 mg/dl.  This wasn't high enough for medication but it was high for someone like me who does not eat a lot of meat or eggs and is not overweight.  High cholesterol runs in my family and I knew I had to watch the level closely to keep it under control.

My doctor told me oatmeal is good at lowering cholesterol.  I figured this was because it was better for you as compared to eggs and bacon.

I tried oatmeal a number of ways:  instant, old fashioned, with milk, with sugar, with berries, baked, etc.  I ate it but did not really like it.

Then one day I mixed it raw with vanilla yogurt.  It was pretty good.  It reminded me of raw oatmeal cookie dough which I love.

I replaced the vanilla yogurt with plain nonfat greek yogurt to reduce the sugar and increase the protein.  I also added lots of fresh blueberries.  I like it prepared this way and so does my body.  After I eat it, I feel full and energized.

The best news of all is that when I had my checkup a year later my cholesterol was 144 mg/dl!

It must be due to eating oatmeal.  I did not change my diet, activity level or weight during that year.  I think there is something about oatmeal specifically that helps reduce cholesterol.

More good news about my breakfast:  The amount protein in oatmeal is 5 grams for 1/2 cup dry.   This is similar to the amount of protein in a handful of almonds (1/4 cup has 6 grams) or an egg (6 grams protein).  And when I add plain nonfat greek yogurt (1/2 cup is 13 g protein) my breakfast has more protein that what is in a hamburger (15 grams in one patty).

You should give it a try - maybe you will like it.

Listen To A Podcast While You Hike

I have read a lot of articles about the benefits of hiking.  I hike in the woods because I enjoy it.  I am lucky that I enjoy activities that are good for me.

That is the trick to living a healthy life and exercising.  Find something you love.  Don't just exercise because it is "healthy".

A couple of years ago I decided swimming in a lap pool a couple of days/week would be good for me.  It is an aerobic activity that is easy on my joints.  So I did it.  I did not enjoy it.  It was a lot different swimming indoors as compared to outside.   There was too much chlorine and no sunshine.  I continued doing it for about six weeks but I had to force myself to go and it became a chore.

It is very important to find something you enjoy.

When I go on "long" (over 20 minutes) hikes I like listening to audio books.  You are probably aware that you can purchase audio books from  iTunes or Audible, or borrow an audible book from your library.

You can also listen to books as a podcast.  Craftlit is an internet site, podcast and smart phone app where you can listen to classic books.  I didn't know I liked classic books until I started listening.

The hostess, Heather,  explains complicated terms and provides context which is really helpful.  She has completed many books:  Dracula, Count of Monte Cristo, Jane Eyre, Gulliver's Travels, The Tale of Two Cities and many more.  Check it out.

The link to the internet site is here: https://craftlit.com

I usually download the desired Craftlit podcast to my iPhone using the iTunes store app and then the podcast app.