Love To Walk

My Favorite Things: Gift Ideas for Walkers

2009-11-24T12:26:00.003-05:00

I figured that if Oprah could have her Favorite Things, so could I. Walking doesn’t require a lot of fancy gear, but there are some things that fall into the category of “nice to have.” Also, if you’re looking for gift ideas for walkers, this is a good place to start. So without any further ado, here are my favorite items of walking gear…

Walking shoes: these definitely qualify for “must-have” status. Your best bet: find a local running store with a knowledgeable sales staff that can help you find the best shoe for you. The right shoe for your feet makes a big difference, and it’s worth the money. This is a tough one to give as a gift, so your best bet here would be a gift certificate to a local running store. My personal favorite shoes are Brooks Adrenaline, made for those who overpronate when they walk or run. I’ve tried others, but always come back to these.

Walking socks: After some trial and error, I found the perfect Thorlos socks. These have plenty of padding – but not too much – and in all the right places.

Moisture wicking shirts: If all you’ve ever worn while walking is cotton, you’re in for a treat. These technical fabrics pull sweat away from your skin, and dry quickly. You’ll stay comfortable no matter if it’s hot or cold out.

A good hat: If you’re like me and sweat a lot, a hat is essential. No more sweat stinging my eyes when I wear one of these. Extra bonus: it keeps rain and sun out of my face, and keeps heat in on cold days.

Road ID: This may be my gift to myself this year. It’s an easy way to keep your ID with you. Styles available include a shoe ID (with room for a driver’s license), wrist ID, and Fixx ID, which you wear like a necklace (similar to dog tags).

Reflective gear/lights: For those of us who walk before or after work, it’s important to be seen when it’s dark. Lots of options are available for these, from vests to reflective tape to bright lights. Two stores I like: RoadID.com and RoadRunnerSports.com.

iPod: My guilty pleasure. It definitely helps the miles go by faster, and I also find it helps me keep my pace up.
Want to give a gift but don’t have a lot to spend? Consider a gift certificate from iTunes, and your walking friends or family can choose their own tunes to walk with. Also, an armband for the iPod makes for easy hands-free listening while they walk.

Water bottle: Lots of options to choose from here. I typically only carry water on longer training walks, or on hikes. For long walks, I use a waist pack; for hikes, any standard water bottle will do. My current favorite for staying hydrated at work is the Kleen Kanteen. Consider also getting a neoprene sleeve to keep the water cold while you sip.

Sports bra: This may not be the most polite topic for mixed company, but a good sports bra (preferably one that wicks moisture) is a great investment for anyone who exercises frequently. My current favorite: the Champion Sport Wirefree Bra.

So what's on your list of must-have walking gear?

2009 City of Oaks Half-Marathon: A Race Report

2009-11-10T19:17:00.002-05:00

This could easily be subtitled "How Rain, Wind, and a Few Overeager Police Officers Combined for a New PR." I had walked this race before, 2 years ago. This is a local race for me, so the convenience factor is the major reason why I decided to participate again. I hadn't walked a half since May of 2008, mostly due to a lack of motivation and life circumstances that made scheduling difficult. Life has been full, especially now that I'm taking classes part-time in addition to working full-time, but I have found in the past that the structure of training for a race actually helps me to do a better job of balancing my time. So I took a look at the calendar and decided to go for it. I registered for the Nov. 1 race in June, and started training in July.

One thing I did differently in training this time was to build an additional 2 weeks into the training schedule. This turned out to be a very good thing for a couple of reasons. First, it took the pressure off to know that if I had trouble sticking to the schedule for a week, I could do that week over and not lose any ground. Second, I knew going into training that I was going to have to schedule time at some point prior to the race to have my wisdom teeth out. Even so, I underestimated how that would affect me physically, and having the option of modifying that week of training was a godsend. Overall, training went well. I was able to stick to the schedule for the most part, and my pace seemed good if not great on my long walks.

Still, as race day loomed on the horizon, I didn't have high expectations. I've struggled with my weight this year, and although I've dropped a few pounds since the beginning of the year, I'm still 25 pounds heavier than I was when I set my PR of 3:18:03 for the half at this same race in 2007. Additionally, the course for the City of Oaks is notoriously hilly; I've done races with a huge hill in the middle of the course for a few miles, but this race has lots of moderate ups and downs, then more ups and downs, finishing with a climb at mile 12. My goal for the race was first, to finish; and second, to go as fast as I could. Setting a PR was a stretch goal, but not one I thought I could realistically reach.

By Friday of race weekend, I had a new worry: the weather. The forecast, which only days before had indicated a typically comfortable and sunny fall day, had deteriorated rapidly. The weather forecasters were now saying there would be rain on Saturday, and on Sunday (race day), there was a chance of showers. I headed to the race expo on Saturday morning in the rain and gray skies, still worried about the weather. I should make a confession here: I've walked in all kinds of conditions, but I'm a real wimp when it comes to rain. I'll walk in almost anything, but I hate to walk in the rain. At any rate, I got to the expo and picked up my race bib, along with a new disposable timing band instead of the typical timing chip you tie to your shoe. The volunteers were friendly and helpful, although there were few vendors. The race is small to medium sized, with room for up to 6000 participants, so I didn't expect (or find) lots of things to see and do at the expo. I headed home after taking a detour to check out the parking possibilities for Sunday, and spent the rest of the day obsessively checking the weather forecasts and debating about what to wear. The forecasters were becoming increasingly certain that it would be raining during the race, with temps in the 50s at the start and throughout the morning. Since it was clear I would be getting wet no matter what, I decided to wear a long sleeve tech T, shorts, and a hat. I set duplicate alarms and headed to bed, but as usual on the eve of a race, I found it hard to get to sleep.

The next morning, I got up at about 5am, checked the forecast again (rain, for sure); pinned my race bib to my shirt and attached the timing band to my shoe; grabbed a towel, change of clothes, water, gels, and snacks for after the race; and headed to Raleigh for the race. I hit traffic on the way to the parking lots, and while it was touch and go for a while, I finally nabbed a spot and got to the starting line about 10 minutes before the 7am start. By then, it was drizzling and very windy. After a few minutes of milling around, we heard the announcer and then the starting gun. Off we went!

We immediately started up a hill, and I had to remind myself to slow down and save some energy for later in the race. My pace was a little under 15 minutes/mile, my goal pace. At about mile 3, the skies opened up. Yep, I was going to be wet, all right. I plodded along, occasionally chatting with other walkers and run/walkers at the back of the pack, and wondered idly whether I looked like a participant in a wet T-shirt contest. I tried not to think about the rain and wind (although I did nearly lose my hat in one strong gust). About 4 miles in, while still at a steady 15 MPM pace, I noticed the police cars trailing us. The half-marathon had a 3.5 hour time limit, and I knew I was on pace to finish in under 3:20, so I was a little surprised to see them so close, threatening to sweep us off the course. I tried to ignore them and plowed ahead. At miles 5-6, the police cars were inching closer, and I suddenly noticed that one was directly behind me. Shocked, because I knew that there had earlier been a good 30 or more people between me and the police cars, I muttered under my breath that there was no way anyone was pulling me off the course; not now, not after getting drenched, not after all the training I had put in. That anger clearly motivated me, and I picked up steam. I passed one woman ahead of me, and managed to get close to a group of about 10 people a couple of blocks ahead, figuring that if they were going to sweep me, they would have to take all of us. Finally, as the course made its way toward mile 7, the police cars passed us. Unfortunately, at about that same time, the skies once again opened up, and the driving rain made me question my sanity. I almost always struggle at miles 8-10 of a race or long walk, and this day was no different. Added to that was the absolute misery of the conditions, so I was definitely wondering what on earth I was doing out there. But I decided that I had put way too much into this to quit now, so I continued on.

I do want to point out how great the volunteers were in this race. I can't imagine that this was what they thought they were signing up for: a miserable day standing out in the rain and cold. But they were all cheerful and encouraging, and stayed at their appointed posts until the last of us had gone by. I thanked as many of them as I could for being out there and helping. They all responded with a smile and encouraged me to hang in there.

By mile 11, I was still maintaining a good pace, although I had lost a bit of time with the rain. After some quick calculations, I could tell I was tantalizingly close to beating my previous PR, but I also knew there were some more hills to come. As we rounded the curve toward the 12 mile marker, I saw another big hill ahead. "Well," I thought to myself, "this is it. Make or break time." I powered up the hill, passing a few people and dodging the faster runners who were passing me. A few spectators urged us on, and before long, I could see the finish line in sight. I glanced at my watch and pressed on. A few more steps, and there I was, another half-marathon walked. I hit the stop button on my watch and looked at the time: I had done it! In the most miserable conditions I ever hope to walk in, I had set a new PR of 3:17:23. I thought back to the police cars that had made me so irritated, and laughed to myself. Without them, I probably wouldn't have done it. I collected my finisher's medal, gave a faint smile to the photographer taking my picture, grabbed some water and food, and headed to the car. Six half-marathons done, and who knows how many more to come?

Overall, it was a good experience, especially considering the PR. The conditions were terrible, but that's Mother Nature for you. The race organizers did a good job, and the volunteers were wonderful. The course is pretty, and had it been sunny, it would have been spectacular to be experiencing the sights of Raleigh on a fall day. Will I do this race again? I'm not sure. My main question is generally whether a race is walker-friendly. Is the time limit reasonable for someone walking at a quick and steady pace? Are the water stops maintained until everyone has gone through? Do the volunteers and organizers treat us like we paid the same money as all the runners, or like second class citizens? Based on those criteria, this race is, for the most part, walker-friendly. My only quibble is with the cutoff time and how the police handled those of us near the back of the pack. They were clearly jumping the gun and trying to sweep us off the course too early. Had they pulled me out of the race, I would have been seriously unhappy. As it was, I'm just miffed and wondering whether the race is a good place for me as a walker. I have plenty of time to decide, though, and meanwhile, I'm admiring my finisher's medal and pondering my next race.

World Carfree Day

2009-09-21T15:17:00.003-04:00

Tuesday, September 22 marks World Carfree Day, a day set aside to encourage all of us to think about leaving the car at home and finding an alternative method of transportation. As a walker, and as someone who has more recently became interested in transit issues, I'm a big supporter of efforts like this. I also recognize, though, that going car-free isn't the easiest choice. Here are a few suggestions about ways you can use your car less:

Carpool. Check with your co-workers and see if anyone lives near you, or find out if a neighbor works near you. Where I live, the regional transit agency offers a vanpool option, where workers who work near each other split the cost of using a van to get to work. In addition to helping the environment, you can save money on gas by splitting the driving.
Use public transportation. Most areas have some form of public transportation, whether it be a subway, light rail, or bus. You may be surprised at the options you have to get to work or school, plus you have a chance to spend less money when doing so.
Walk to your destination. The majority of our car trips are for errands, and frequently we're traveling short distances as we shop and take care of personal business. Before you get in the car, think about where you want to go. Is it within walking distance? Lace up your shoes and go for a walk. You'll get some fresh air and exercise while you leave the car at home.

Here's the thing: going car-free can be difficult, and for some people, it may not be an option. One possibility is to think about going car-lite, which is something lots of people do, including me and my own family. When it's possible, we leave the car at home. Sometimes it's not, though, or using alternate transportation may take hours for a short trip. So for those occasions, we use the car. The basic idea is to be thoughtful about the choices we make regarding how we get from Point A to Point B. Giving up a car entirely may or may not be the right option for you. But I would encourage you to at least give it some thought. Who knows? You may like what you discover, and you may even find that you're enjoying using your own 2 feet to get where you're going. For more details and ideas, visit the World Carfree Network.

On the Verge of a Bonk

2009-08-01T12:30:00.003-04:00

Knowing a lot about something doesn't make you smart, or even an expert. I've been walking for exercise for nearly 6 years now, and I've learned a great deal about all things walking. Including, I thought, how to prepare for walking in hot and/or humid weather. Apparently, I've either forgotten everything I knew, or I've chosen to ignore it.

On today's calendar according to my half-marathon training schedule was an 8 mile walk. I've been doing a lot better about keeping to a 20 miles per week walking routine, but 8 miles is the longest I've done in a while. But after a 6 mile walk 2 weeks ago, and four 20 mile weeks in a row, I figured I was ready. And I would have been, except for one small detail: the weather. Here in North Carolina, summers are typically hot and humid. I walk in the mornings, when the heat is much less of a factor but the humidity most definitely is. When I stepped outside this morning at about 6:15, temps were in the low 70s, the sky was overcast, and the humidity smacked me in the face as soon as I opened the front door. I'd say it was definitely over 75%. Ugh. My mouth was a little dry when I woke up, so I took a few sips of water before I left. Somehow, it didn't occur to me to bring any water with me. Big mistake.

I know all the things I'm supposed to do when I walk during the summer. Wear a hat (check), wear light-colored clothing (check) - preferably moisture wicking (check) - and stay hydrated (um, no check). But I also know from past experience what my body can tolerate, and how far I can walk before I need to drink and eat. I've done plenty of 8 mile walks before while training for other half-marathons, and I almost never bring water or food with me. If I'm walking more than 8 miles, then yes, I'll bring things along. But for me, 8 miles is the cutoff when it's not necessary to worry about hydration. Or so I thought.

The walk started off well enough, and the cloudy skies helped keep the temperatures to a reasonable level. By the time I hit the 4 mile mark, though, I knew I was feeling both the miles and the humidity. I was thirsty already, and no water was in my future. Not only didn't I have any with me, but I had failed to bring along a dollar or two for just such an emergency. After 5 miles, I was sweating profusely (even more than usual, as I tend to sweat more than the average person), and getting more and more thirsty. I was also starting to feel "the vapors." You know that feeling you get when you're kind of woozy, you're starting to weave a little bit, and your mind wanders? Yep, the vapors. Athletes talk about the bonk: the point at which your body rebels, your energy reserves are on empty, and you've got almost nothing left. I was on the verge of a bonk, and I knew it. Somehow, though, I pushed through it, and finally made my way home without too much damage, although I was sweaty from head to toe - so much so, in fact, that sweat was dripping off the bill of the cap I was wearing. I immediately sucked down 16 ounces of water, and have been drinking on and off since then.

So where did I go wrong? I think there are 2 main mistakes I made. The first was underestimating the effect that the high humidity would have. Yes, the temperatures weren't bad, and the sun wasn't beating down on me. But when it's that muggy out, I sweat a lot more. I needed to replace the large amounts of fluids I was sweating out, and I couldn't do that. The second mistake I made was overestimating my fitness level. Yes, I know how my body has responded in the past, but the reality is that I'm not in as good a shape as I used to be. I've gained weight over the past year, and I haven't walked nearly as many miles as I did last year. The combination of both of those things means that I can't trust past experience when I'm making decisions about whether to carry water with me.

It's an embarrassing mistake to make, especially for someone who walks a fair amount. I was imagining all sort of scenarios, including passing out, and wondering how I would explain how I got to that point. Fortunately, the worst case scenarios never came to pass. I did learn my lesson, though, and if the weather conditions are similar for my next 8 mile walk, I'll be toting along some water. Better safe than sorry is something I thought I already knew, but it seems like I needed a reminder. I sure got one.

How Do You Solve A Problem Like Obesity?

2009-07-22T19:15:00.004-04:00

It's time again for the annual ranking of states by percentage of the population that's obese. Typically, this is reported with breathless headlines like "Fattest State!" or "Is It Time for (insert state name here) to Go on a Diet?" The story dominates the news cycle for a day, as horrified newscasters show disturbing images of overweight people (zooming in on their midsections, of course). The concern lasts all of 24 hours before we all move on to the next looming crisis.

Here's what I'm wondering, though: if the statistics are so disturbing (and yes, I think they really are), shouldn't we focus our time and energy on trying to do something about the problem instead of wringing our hands and shrugging our shoulders helplessly? I need to add a disclaimer here: I'm one of the statistics, because I'm overweight, too. So I say these things as someone who is fully aware of the problem, because the problem is me. Still, the numbers I'm reading are certainly something to be concerned about. My home state of North Carolina, for example, reports that 28.3% of the adults are obese, and 33.5% of the children are either obese or overweight. Those stats represent a rank of 12 and 14 in their respective categories. I'm struck by the fact that 1/3 of our children are overweight or obese, and nearly as many adults are obese. That, by any definition, is a lot.

The study outlines a number of areas for concern, and several are worthy of note. Anytime we talk about obesity, we tend to quickly focus on weight, and particularly diet. A study like this has the potential to serve as a wake-up call, but only if we look at all the pieces. What I mean, I guess, is that the solution to a problem like obesity, particularly where children are concerned, is bound to be complicated. We won't be able to decrease obesity levels quickly or easily. That's not to say it can't be done, however, or that we shouldn't try. Anyone who's been successful at losing weight can attest to the fact that it's possible, and that it's worth it. But if we really want to do something about our national obesity problem - and it really is a national issue - we have to think broadly. Obesity isn't just about the food we put in our mouths. It's about how we take care of our bodies; how we think about health care. Are doctors the people we go to in a crisis, with whom we rarely interact otherwise, or are they the ones we collaborate with in order to reach a better, healthier lifestyle? At a time when the economy is suffering, how do we think about where and how we spend our time and our money? Do we go for the easy, cheap options, or do we think beyond the processed food choices so readily available to us and search out other possibilities, such as buying from local farms? Instead of spending inordinate amounts of time glued to our TVs, computers, and video games, or riding in cars to destinations we could easily walk to, do we make an effort to spend time being physically active each day - and trying to set an example for our kids and families?

We didn't get to this point in our lives quickly, but through a long history of choices we make individually and corporately. That also means we won't make changes easily, nor without a concerted effort. But it is possible; I truly believe that. I think it starts with 2 important steps: first, by the choices I make as an individual to lead a healthier, more active life; and second, by talking about those choices with the people around me, in an open conversation about what our shared goals are and what we can do together to make things better for all of us. That's how we can begin to solve our obesity problem, with small steps made consciously.

A Pedestrian's Open Letter to Drivers

2009-07-14T18:51:00.003-04:00

Dear Drivers,

I see you every day as I walk around town, but sometimes I wonder: do you see me? I try to be a good pedestrian and share the roads. I look both ways before crossing the street. I try to make sure I cross with the traffic light. I make an effort to make eye contact with you, and I try to be predictable so you won't worry about me darting in front of you and causing an accident.

I know I'm smaller than your vehicle, and that in a contest of woman vs. machine, I would lose. So I make an effort to be responsible, and I think of myself as someone who walks defensively. And yet, from time to time, I wonder whether it's enough. I step into the crosswalk when the light turns green, and out of the corner of my eye, you come quickly toward me, starting your turn. Do you see me? Do you notice me standing in front of you? Does it even occur to you that other people use the streets and sidewalks? Do you realize that while cars rule the road, pedestrians often have the right-of-way?

A lot of times, I walk without incident. But I've also had more than my share of difficult interactions with your fellow drivers (which probably comes with walking more than the average person does). So I'm a little jaded these days. I don't know whether to trust you or not. I approach crosswalks with an overabundance of caution lately. I still remember a few months ago the driver who yelled at me for having the audacity to cross the street when I had the right-of-way, and refusing to yield to him when I wasn't required to. I confess that sometimes I assert myself rather than wait when I know I have the legal right to cross. It's probably not the smartest or safest thing to do. But it makes me think: do drivers really know the rules of the road? Is it that you don't understand your responsibilities as a driver and my rights as a pedestrian? Or do you just not care? Maybe you're in a hurry to get where you're going. Or you're distracted by the bad day you've had and you aren't taking in all of the things and people around you.

I want to give you the benefit of the doubt. I know that all drivers aren't bad; heck, I drive too, and I hope I'm kind to other drivers and pedestrians more times than I'm not. I know that nobody's perfect. But I'm also worried, and a little afraid, because the odds are that if we keep going this way, one of us is going to be hurt. And in that woman vs. machine contest, it's likely to be me. So I'm asking you - no, I'm begging: please look around, and really see. There are more of us walking than you might think.

I'll tell you what; I'll make a deal with you: if you promise to try harder to be a more careful and observant driver, then I'll promise to be a less aggressive pedestrian. I'll try to be more concerned about staying safe than being right. And between the two of us, maybe we can make things safer for all of us, drivers and pedestrians alike. So what do you say; do we have a deal?

Yours truly,
A Concerned Pedestrian

Walking with Dogs

2009-06-30T15:04:00.004-04:00

I've lived in my house a little over a year, and I walk around my neighborhood a lot. I would guess that I've traveled a few hundred miles on these streets on foot. I tend to be out and about pretty early, so I don't see a large number of people on my walks. But I do run into a few, and sometimes I encounter some of the same people from week to week. I'll try to make eye contact, maybe nod and smile or say "hello" or "good morning." Occasionally I'll get a greeting in return, but most of the time the other walkers don't acknowledge me at all.

I have noticed a difference, though, when I walk with a dog. I don't have any pets of my own, but I pet-sit for family and have friends who occasionally bring their dogs along on our walks. It's funny, but when I'm walking with a dog, the other walkers are suddenly friendlier and more talkative. One day recently, a friend came over with her dog, and we set off for a walk around my neighborhood. As we walked and talked, we passed a neighbor I'd never met before who was in her front yard. She stopped us and asked the dog's name (it was Gracie), and began petting the dog. She then asked us to wait a moment while she went inside to get a treat for Gracie. I turned to my friend, a little stunned. My friend thought I must live in a friendly neighborhood, and I had to burst her bubble. "No one here ever talks to me," I muttered as the woman returned. She introduced herself and asked our names, promising to remember us if we walked by again. I think that was the only time I spoke to a neighbor in the prior 6 months.

The same thing happens when I'm out walking with my parents and their dogs. We get extra attention because one is a Dalmatian, so he's pretty noticeable. He is, in fact, quite popular with children in particular, who often began the interaction by saying, "Mom, look! It's the dog like from the movie, the dal...what's it called again?" They may struggle with the name, but they remember the spotted dog, and are especially eager to pet him and talk to him while the parents engage us in conversation. (And meanwhile my parents' other dog looks on impatiently, being completely ignored until someone finally notices her and asks, "Oh, your other dog - she's nice too.")

I've decided that somehow walking with a dog makes people seem less threatening and more approachable. It's rare that strangers speak to me when I walk along, but once I step out with a dog by my side, people are suddenly friendlier and more willing to smile and say hello. I mean, who doesn't love a furry, happy pooch? It's not that I mind being mostly ignored when I'm walking by myself - and in fact, I often enjoy the solitude. But it is nice to occasionally be reminded that there are other people around, even if they aren't attracted so much by my sunny personality as by the 4-legged companion by my side.

Do I Look Like the Welcome Wagon?

2009-06-27T16:41:00.004-04:00

It happens to me more often than I would expect. I'm out for a walk, moving at a pretty good pace, basically minding my own business. Suddenly, a car approaches. I pause, then begin to make my way around the vehicle. The driver rolls down the window, pokes her head out, and says, "Excuse me, but we're lost. Can you give me directions?"

I don't mind helping people; in fact, I enjoy it. But there are times when these lost people aren't so appreciated. Sometimes I'm taking a nice, leisurely stroll, and I don't feel bothered by an interruption. At other times, though, I'm tempted to ignore them. One day, I was doing a long (as in 14 mile) training walk for an upcoming half-marathon. I'd already gone about 8 miles, and I was definitely feeling the miles and starting to lose steam. A couple in a pickup truck slowed and then stopped ahead of me. I figured they were parking so I moved over on the sidewalk to give them some room and started to walk by. "Sir?" they called out. (It must have been the hat I was wearing, along with my short hair. But calling a woman "sir" isn't the best start to a conversation when you want someone to help you.) I gritted my teeth and turned around. "Me?" I asked. Sheepishly, they explained that they were looking for directions to the interstate. I paused, trying to think. Wait, that was miles from here, and meant lots of twists and turns on back roads. "Well..." I said. "It's kind of hard to explain how to get there from here." The man was clearly unimpressed, and said "you must not have lived here long." I informed him that I had lived in the area for more than 10 years, thank you very much, gave him a bit of a look, and stomped off. I was still fuming a mile later, but at least I picked up my pace for the latter part of my walk. (And I'll offer a tip to any direction-seekers out there: insulting the person you're asking a favor from will generally not endear you to that person.)

Another time I was doing intervals, which meant I was more focused on my pace than usual. I was wearing headphones and listening to up-tempo music on my iPod to help me. A van pulled up from behind, the driver honking his horn. I ignored him, hoping he would get the hint. He didn't. Instead, he honked more persistently until I took off my headphones and looked at him with a sigh. He asked directions to a place he was nowhere near, so I told him he was miles away, but he should head thataway and ask someone else for directions farther down the road. (All of which begs the question: why do these people always seem really far away from their destinations when they're hopelessly lost?)

To be fair, not everyone who asks for directions is like these people. But still, many of them have no reservations about stopping a total (and sweaty) stranger. And when I'm wearing headphones, I have to wonder: do I look like I'm out for a pleasant stroll, hoping for a bit of conversation with anyone who happens to drive by? Still I do what I can, and am usually able to help people get where they're going. In fact, on one memorable occasion a couple was wandering around the local college campus looking for a particular building, and I (somewhat sweatily) offered them a slightly soggy campus map I happened to have in my pocket. They accepted gratefully... and I don't think it was that wet.

It's funny, though, because it never occurs to me to ask for directions from random pedestrians. Do I just have one of those faces? Maybe I seem sort of approachable (although on days I'm out for a training walk, I would imagine my expression often seems grim). I've been wondering if there's some way I can cash in on this ability I have. Maybe I can get kickbacks from local businesses for steering these lost souls their way. Hey, I think this idea might have potential...

President's Adult Fitness Test

2009-06-21T10:21:00.002-04:00

I don't know about you, but I have not-so-fond memories of the President's Physical Fitness Test from my younger days. Back then, we spent a couple of PE classes each school year taking part in various activities like the 50 yard dash, the shuttle run, situps, the flexed arm hang (for girls, or pullups for boys), and the standing broad jump. I was never a particularly athletic child, and these tests just reinforced that I never would be. I remember the PE teacher standing with a clipboard, ready to record my efforts, with a shake of the head as I limped across the finish line. As I recall, we were measured on some sort of scale ranging from poor to excellent. I typically ranked in the poor to satisfactory categories, and would occasionally rate good for situps (for some reason I could always knock out a bunch of those). Meanwhile, the jocks in the class collected their awards at the end of the year, a certificate signed by the President showing how athletically accomplished they were.

I recently discovered that there's a President's Adult Fitness Test. It takes the idea of the torture...oops, I mean fitness tests...we did as kids and adapts them for adults. This time, though, the criteria seem to make a lot more sense to me. I never quite understood the purpose of the shuttle run, where we ran back and forth between two lines on the gym floor, stopping to pick up erasers and put them down at the next line. How that would help me later in life was a pretty big mystery, as far as I was concerned. But the criteria for this adult fitness test seem useful to me: the tests attempt to measure aerobic fitness, muscular strength and endurance, flexibility, and body composition. Those are solid, relatively easy to understand goals that contribute toward a healthy, active lifestyle. They're also a reminder to me that being active and fit require more than taking a walk every day. In order to be more well-rounded in my fitness efforts, I need to pay attention to strength training and stretching. It's additionally important to take a look at my body and weight with a critical eye, checking to see that I'm at a healthy weight and shape for my height and body type. So while I may never earn one of those coveted certificates from the president, it's possible that I can reach a level of health and fitness I can be proud of.

Functional Fitness

2009-06-11T19:24:00.004-04:00

Ever since I bought a house about 18 months ago, I've been discovering the joys (and frustrations) of taking care of it. Back when I rented, I didn't have to deal with things like yard work, but now that I'm a homeowner, the responsibility is all mine. That's not a bad thing, and generally speaking, I enjoy spending time outside. I'm realizing, though, that activities like yard work require a different kind of fitness.

I am by no means a buff, toned fitness junkie. But I do think of myself as someone who's reasonably active, and I strive to get some form of exercise in every day. Still, I find that after I've spend just 30 minutes or so out in the yard raking leaves or picking up sticks, I'm sore the next day in places I forgot had muscles. I love walking for exercise, but I'm slowly realizing that I could stand to be more well-rounded in my fitness plan.

I've been thinking lately about functional fitness, which was all the rage a few years ago in gyms across the country. The basic idea is to train your body for everyday activities instead of preparing for a bodybuilding contest. To me, it's a concept that makes a lot of sense (and even more so on those mornings when I wake up sore from raking leaves). Rather than perform exercises that are designed simply to build muscle (not a bad goal in and of itself), why not do some that will build strength where I need it - and use it? For example, instead of a seated row, I could do one standing, which would strengthen my triceps by imitating a back and forth sawing motion - handy for trimming fallen limbs or sawing firewood.

I've always had a hard time getting motivated to do strength training, but I wonder if this functional fitness approach could finally do the trick. It's kind of a carrot and stick thing: I benefit by being able to get more done around the house, plus I avoid being sore every time I pull out the rake or saw. Maybe this could actually work.

Celebrate the Healthy Way

2009-05-19T19:37:00.001-04:00

In my experience, it seems like celebrations typically involve lots of food, along with lots of sitting around. Now that's not necessarily a bad thing, and there's something to be said for quality time spent enjoying good food and conversation. Many times, though, I seem to use these celebrations as an excuse to overeat, as well as to eat lots of things I shouldn't. There is another, better way, to celebrate, which my family did for Mother's Day this year.

I volunteered to plan the gathering for my immediate family to honor my stepmom. There were just 4 of us this year (my stepmom, my dad, my stepbrother, and me), which admittedly made things easier. I'm also fortunate that my stepmom likes to be active - she rides her bike to the grocery store on a regular basis, and she enjoys walking, too. I decided on a plan for our family get-together: we would go on a walking tour around town, then return for a late lunch. I found the outline of a tour of historic sites in the surrounding neighborhoods, and served as our tour guide while we walked around. We spent an hour or so exploring our city, and we learned lots of interesting historical facts as well as a few tidbits about local celebrities. We arrived back at the house hungry and ready for lunch.

I have a confession to make: I'm a sucker for cookbooks and Cooking Light magazine. I had spent the week before the holiday perusing my back issues and a stack of saved recipes, looking for the perfect menu. Living alone as I do, I don't always have an opportunity to use my favorite recipes (or try out new ones), so here was my chance. Rather than force my family to be my guinea pigs for an assortment of "healthy" dishes, I decided to mix things up. I landed on a menu of cold dishes (figuring the last thing I'd want to do upon returning from our walk was fire up the stove), and chose a mixture of low fat and higher fat recipes. The final menu: tarragon chicken salad, hummus with sliced cucumbers for dipping, orzo salad, fresh baked bread, and asparagus with creamy dilly sauce, followed by key lime ice cream for dessert. The meal was a hit (I'll admit to breathing a sigh of relief that the new recipes turned out okay), and we all agreed that it was a fun way to celebrate Mother's Day.

So you see, it is possible to celebrate and be healthy at the same time. All it takes is a little planning, and the willingness to try something different.

Celebrate Earth Day by Walking

2009-04-21T18:34:00.002-04:00

As people around the world celebrate Earth Day (on April 22) and Earth Month (during April), they need look no further than their own feet for inspiration. Walking is a fantastic form of transportation that's low impact both on your body and the environment. Here are a few ideas for how to implement more walking into your day:

Park your car farther away from the store when you go shopping. Instead of circling the parking lot multiple times looking for the absolute closest parking space, park at the far end of a row and walk.
Rather than emailing a colleague at the office, get out of your chair and deliver your message in person.
Take the stairs rather than an elevator or escalator. In addition to the extra walking, you'll get the extra benefit of raising your heart rate by climbing the stairs.
Look for ways to get to work or school that don't involve driving your car alone. If you live close enough to walk, try it for a day or two to see if you can do it all or most of the time. If you live too far away to walk comfortably, consider walking to a nearby bus stop and riding the bus to work.
Instead of driving a mile or less to run errands, walk to the grocery store or post office. It will save wear and tear on your car when you're not using it to drive short distances, and you'll improve your health in the process.

These are only a small portion of the many ways you can get more walking into your life. Here's the main idea: as you get ready to plan an excursion, think about whether there's a way to walk part or all of the way to your destination. Before long, you'll be walking more and more every day, and wondering how you ever got anywhere without using only your own two feet.

Earth Day

Exercising on a Budget

2009-04-14T18:54:00.003-04:00

I've been reading and hearing a lot lately about the effects of the economy on people's exercise habits. The gist of most of the stories seems to be about what gyms are doing to attract and retain customers when people are cutting their budgets to the bone. My first reaction is that it makes me sad to think that people have to sacrifice their health and fitness because they can't afford to exercise. But there are other alternatives for exercise that don't cost a lot of money.

I've never been a big fan of gyms for my own use. I certainly wouldn't say that belonging to a gym is a bad idea for everyone. But I've never been very comfortable exercising in front of lots of other people, many of whom are intimidating to me because of how good they look and how much they obviously work out. Another thing about gyms that doesn't appeal to me is that many have way too many mirrors, not to mention the big windows at the front so that everyone driving by can see me sweat. Fortunately for people like me, there's another option: walking outdoors on my own. I don't have to pay a monthly fee to lace up my shoes and go walking; all I have to do is walk out the door. I chose walking as my preferred form of exercise for a number of reasons, and high on that list is that I'm a cheapskate. I've always loved the fact that the only thing I really need to spend money on to walk is a good pair of walking shoes. That's it. No membership fees, no fancy equipment; just a pair of shoes a couple of times a year. Heck, I'd probably have to spend money on shoes even if I was going to the gym. Sure, there are always things I could spend money on to make my walking experience more fun: walking socks (what can I say - I'm a sucker for comfy socks) and an iPod are two of my favorites. But those are luxury items, not necessities. So at a time when lots of people are paying more attention to dollars and cents, it's nice to know that walking provides a budget-friendly exercise option. And that's something that will lead to a better bottom line (pun fully intended) for all of us.

Is Red Meat Really That Bad for You?

2009-04-06T19:15:00.002-04:00

It seems like there's always some new warning about something we need to avoid eating. A recent study continues that trend, with the results showing an increase in the risk of death from cardiovascular disease and cancer among those who ate more red meat. I'm not sure if that's such a big surprise, since we've been told before that there are heart risks related to eating red meat.

To me, though, there were a few interesting items of note from this study. First, in spite of all the money that's been spent on "The Other White Meat" advertising campaign, pork is still considered red meat, and that means switching from beef to pork doesn't necessarily reduce your risk. Second, it wasn't only red meat that caused health problems in study participants: those who consumed processed meat products like cold cuts and hot dogs (including reduced-fat hot dogs) saw an increased risk of mortality, although the risk was slightly less than those eating more red meat. Third, I was surprised by the amount of red meat considered to be a risk: about 1/4 pound (or 4 ounces) daily.

I'm generally not a big eater of red meat, but that doesn't mean I'm off the hook completely. For one thing, I do eat some, and the message from this study is for me to pay attention to that "some" and make sure I'm within healthy limits. I'll also confess to enjoying the occasional hot dog, and I had convinced myself that by buying the reduced-fat version, I was okay. I don't know that I need to swear off hot dogs completely, but I do need to pay attention to how many I eat, and how often I partake.

I also believe there's a helpful message here about portion control. What I know about nutrition is that a serving of meat (or protein) should be about 3 ounces. That's not too far off the 4 ounce red meat threshold in the study. But honestly, how many of us really limit our meat portions to a mere 3 ounces? (For reference, that's about the size of a deck of cards, or the palm of your hand.) A lot has been said and written about increasing portion sizes, but consider the size of the last steak you ate and ask yourself: was it anywhere close to 3 ounces? I'm not one to advocate swearing off red meat completely, or at least not for everyone. Each person needs to make his or her own choices about what and how much to eat. And there are some nutritional benefits to red meat, including B12 and iron. But on the other hand, there certainly are benefits to using more plant-based sources of proteins (like beans). Swapping out beans or other legumes for meat (even white meat like chicken breasts) can improve your health as well as your budget, since you'll most likely save money by buying less meat.

For me, I don't know that there are easy answers. I definitely need to pay more attention to portion size, both in terms of red meat and everything else I eat. I also could stand to look for ways to cut back on the amount of animal protein I eat overall, since I know it would help both my diet and my wallet. I think that ultimately it comes down to balance and moderation. I don't know that it's possible to eat perfectly all the time, but if I eat pretty well most of the time, I think I'll be on the right track.

Paying Our Way to Better Health?

2009-03-29T17:52:00.003-04:00

The state of North Carolina announced recently that it was considering a change to how much its employees will pay for health insurance premiums, and the potential change has caused quite an outcry. The basic problem with the state employees' health insurance plan is that it's losing money, and the primary reason is that it is insuring too many sick employees. The costs are high enough that younger, healthy employees can often find cheaper insurance for themselves and their dependents by opting for private insurance.

The solution, according to the state: charge higher premiums for those employees who are smokers and those who are overweight. Not surprisingly, the suggestion met with almost immediate opposition. How could the state know which employees smoke on their own time? And how would they determine if an employee was overweight, without raising enormous privacy concerns? I'll leave the debate about insurance costs for smokers for others, but I am curious about the notion of making people pay more for insurance because they weigh too much.

Obviously, I've had my own struggles with my weight, and my bias would generally be in sympathy with the overweight. It is an interesting conundrum, though. The reality is that for the most part, people who weigh more also have more health problems, including issues like diabetes, heart disease, and breathing problems. Those health issues often translate into higher health costs, so the insurance companies and those who provide insurance (both government agencies and private employers) have a vested interest in how the health of their employees translates to the bottom line. At the same time, it's hard to avoid the sense that people are being punished for something that may or may not be within their control. In this particular case, the standard for being "overweight" which would trigger higher premiums equated to weighing 35% more than normal (and I recognize that "normal" can be difficult to define). The state would also provide a method of exemption for those who are medically unable to lose weight. Still, it does raise the specter of a clash between our public and private lives, where our employers would be interested in the number on the scale, and would be able to, in essence, reach into our pocketbooks to make us pay the price for our unhealthy choices.

And that right there is the main issue, as far as I'm concerned. What is the right approach to encourage people to strive for a healthy, active lifestyle? It seems to me like this is basically a "stick" approach; in other words, punishing people for not eating good things or being physically fit by making them pay more money for health insurance. But I have to wonder whether a "carrot" approach might be more helpful. I'm not sure if I want to advocate for paying people for good behavior. But I also might be more motivated to lose weight if I knew that doing so meant a financial payoff in the form of perhaps a cash bonus or a rebate on my health care expenses. Maybe that's greedy or mercenary of me, but I'd prefer to think of it as being practical. If there's a tangible benefit to staying on the straight and narrow when it comes to eating healthy - money, in this case - then I'm much more likely to stick with it. The end result is the same: I'm healthier and don't need to visit the doctor as often, and that's what will make me and my health insurance provider happier - and maybe even for some of the same reasons.

Out of Hibernation

2009-03-19T11:47:00.003-04:00

While fall is my favorite time of year, spring is probably a close second. This year in particular, I'm really looking forward to the weather changing. The winters here are generally pretty mild; we're lucky to see snow once or twice during the season. (And when I say "see snow," I mean that we'll get a couple of inches at a time, maybe.) The weather this year, though, has been a little worse than normal. It's been colder and wetter than the past several years. We've certainly had a few warmer spells, but for the most part, winter has hung on and made it highly undesirable to be outside for any length of time.

In spite of the fact that I walk outdoors most days, I tend to be a wimp when it comes to walking in the rain. And because this winter has been wetter than usual, that means I haven't been walking as much as I'd like. Sometimes that means I do an exercise video indoors, and other days I just won't walk as far. The result is that my weekly mileage is suffering, and I'm eager to get more miles in. The weather, unfortunately, has not been cooperating lately. We've been having stretches of 3-4 days in a row of rain, and it's been colder rain at that, with temps in the 30s and low 40s. Ick. The upshot is that I've been holed up this winter, not getting out nearly as much as I should. I feel a lot like a bear that's been hibernating, and it's time to wake up from my long winter's nap.

Lately I've been pondering the old saying about March coming in like a lion, and it sure does seem as if that's true this year. Supposedly spring starts on Friday, and I for one can't wait. Now I realize that it's not like Mother Nature is going to flip a switch on March 20 and suddenly the birds will be singing, flowers blooming, and sun shining. (I can still imagine it, though, can't I?) Still, when I see March on the calendar, I know that warmer weather can't be too far behind. This year in particular, I'm hoping that will translate into more and longer walks. I've been struggling to walk over 15 miles a week, and by usual goal is 20. I definitely have some ground to make up. But if the weather gets better, you'd better believe I'll be out enjoying it. So here's hoping that March will be going out like a lamb this year.

The Next Big (Diet) Thing

2009-03-15T13:37:00.004-04:00

We hear all the time about the latest, very best plan to lose weight. A new craze, guaranteed to bring results, presented with lots of exclamation points on the covers of magazines prominently displayed in the supermarket checkout line. "Amazing Results! Lose Pounds While You Sleep! The Latest Celebrity Diet - Guaranteed to Help You Lose Those Thunder Thighs!!!" And on and on it goes.

And now, the biggest news of all on the weight loss scene: there really is a perfect diet, and you're almost certain to lose weight. There must be a catch, right. Well, sort of. Research recently reported in The New England Journal of Medicine shows this stunning result: any diet works - if you stick with it.

Well, there's really only one thing to say about that big announcement: duh! And yet, I think that sometimes, in our haste to find the next big diet thing, we overlook the very obvious idea that success in losing and keeping off weight comes when we commit for the long term. I'll admit it: I'm impatient. I want fast results, and I'd prefer to get them without making sacrifices. I want to - quite literally - have my cake and eat it, too. But if I'm honest with myself, I know that the way to lose weight in a way that means I won't put the pounds right back on is to find a diet I can live with.

Diet is one of those 4 letter words that gets a rise out of us every time. Who really wants to go on a diet? But we do it again and again and again. The long term strategy that these researchers are advocating, though, is more than a quick fix. They're talking about permanent lifestyle changes, ones we can live with for a long time to come. So while it may seem obvious, it also works. And I think deep down we all know it.

There is one part of this study that seems to get lost in the news reports, and that's the benefit of group support for weight loss success. One of the reasons why Weight Watchers works for many people is not so much the points and the programs (although I'm sure those matter, too); instead, it's about the accountability and encouragement that comes from enlisting others in your lifestyle changes. I don't think it necessarily means we all need to go to a meeting every week in order to be successful at losing weight. But I do believe that there are huge benefits to finding a friend or family member who knows what you're trying to do and who will help you along the way. Plus you'll get a nice bonus benefit: you'll have someone to celebrate with you when you reach your weight loss goals, someone who appreciates what it took to get there.

The Dangerous Things We Do

2009-03-07T17:21:00.007-05:00

We hear a lot - and talk a lot - about distracted drivers. We see them all the time: putting on makeup in the car; talking or texting on cell phones; blasting the radio while doing their best impressions of Jay-Z or Beyonce. Pedestrians, cyclists, and even other drivers complain about these drivers who are so engaged in other activities that they don't pay full attention to their driving, and sometimes the result is an accident.

For pedestrians, the shoe is now on the other foot (pun intended). NPR reported recently about a group of Ohio State researchers who are studying the effects of electronic devices on pedestrian safety - except this time, the pedestrians are the one causing the problems. It's probably no surprise to hear that there's evidence that injuries are on the rise as more and more people walk while distracted by iPods or cell phones. Some have worn headphones and turned up the music so loud that they didn't hear a train approaching and were struck and killed. Others have stepped into the path of an oncoming car while talking or texting on a cell phone and were seriously injured.

It saddens me to hear of incidents like these. For obvious reasons, of course, as no one wants to imagine the sadness of those left behind after an entirely preventable accident. But I'm also worried about the problems we pedestrians can create through our inattention. Those of us who walk share responsibility for our safety with our fellow citizens on the roads and sidewalks. It's easy to point fingers at those drivers who pay more attention to changing the radio station than on operating a several ton vehicle. But when we pedestrians step off the curb and into traffic without looking because we're distracted by a text message we have to send right that minute, we too are responsible for creating a dangerous situation.

So what's the answer? I've certainly used an iPod on my walks, and I'm not eager to give it up. But it's also true that it probably prevents me from paying full attention to my surroundings. Some answers are relatively easy: if you can't hear a car or pedestrian approaching, turn down the volume. As for the cell phones, that's easier for me than for others, I'd guess, because I rarely use one and haven't yet entered the brave new world of texting. Honestly, though, if you're walking for exercise, I can't see a lot of benefit in talking on the phone the whole time. I certainly understand the desire of some to carry a phone for emergencies, and I don't think most would have a problem with that. But is it really necessary to give your BFF the blow-by-blow about your disastrous blind date while walking around town? if it is, I won't judge (but I will reserve the right to shoot you a dirty look if your story interrupts my peaceful morning walk). But I beg you, put the phone down for the 15 seconds it takes to look both ways and cross the street. You owe it to the drivers, cyclists, other pedestrians, and mostly to yourself. You're doing a good thing for your body by walking, so you might as well do what you can to keep that body safe while you're at it.

A Bump in the Road

2009-03-03T19:24:00.003-05:00

Month 2 of my renewed commitment to healthy eating has been a little tougher than the first month. I've struggled to be consistent with my eating habits, and have made some less than stellar food choices over the past few weeks. That's partly the result of life stress, which is understandable. But I think I've taken advantage of that and allowed myself to eat things I know aren't good for me just because I feel like I deserve it somehow. I did get back in the groove toward the end of the month, so it wasn't a total bust, and I lost a total of 2 pounds in the last 4 weeks. That's nowhere near my goal of 5, so I've got some work to do in March to turn things around.

I don't have any big, profound lessons I've learned, except that I need to stay focused and motivated. Weekends continue to be a struggle, and will be unless I really work to develop a plan for eating on those days. In the past it's been helpful for me to write down what I'm eating, and I may do that again for a while on Saturdays and Sundays to see if it helps this time.

Here's hoping for a better March.

The Evil Pixies in Green Uniforms

2009-02-25T19:09:00.002-05:00

It seems like they're everywhere this time of year. They're unfailingly polite, and terribly cute. They station themselves at strategic locations like the entrance to my local grocery store. Armed with a smile, they approach as I make my way inside. "Thin Mint? Samoa? Do-Si-Do? Would you like to buy some Girl Scout cookies?"

Noooooo! They're back again. The emails at work: "My daughter's troop is raising money for summer camp. Can I put you down for 5 boxes this year?" It's only a few dollars, after all. It's for a good cause, right? I'd just be doing my part. I can totally justify buying a box or two, can't I?

It's funny how they always seem to catch me at a weak moment. The timing is a little suspicious to me (likely perfected by clever marketers through the years). They peddle their tasty wares in the winter, when we're hibernating during the cold months and craving comfort food. We've had time to break our New Year's resolutions to eat better, so we don't feel as guilty about eating a few sweets. And there's plenty of time before swimsuit season, when we will suddenly realize the time has arrived for showing off our bodies for all to see - for better or worse.

Now, I don't really believe the Girl Scouts are evil. (And I hasten to add that I know they do lots of good things. Heck, I even put in my time as a Brownie and Girl Scout. Earned a few badges, too.) It's not the messenger I should be upset with, because all they're doing is offering a product; I don't have to partake. It's just that they prey on my weaknesses (sugar and chocolate) when I'm most vulnerable (hungry and tired). But really, who am I kidding? It could be a candy dealer in a dark alley waving a Snickers enticingly in front of me. ("Pssst. Hey lady! Wanna buy some... chocolate?") I would probably succumb no matter who was offering the treats.

At the store, I take a deep breath and brace myself as I approach the doors. I paste a polite smile on my face and briefly make eye contact with the young saleswoman: "No, thank you. No cookies for me today." I turn and walk toward the store, mentally patting myself on the back for resisting temptation. I grab a cart, walk inside... and come face to face with a display of Snickers on sale. Sigh...

Staring Down Temptation

2009-02-18T19:44:00.003-05:00

I typically spend my lunch hour in our company's break room. What can I say? I'm too cheap to eat out every day, and it's better for me to pack my lunch and exercise some control over my meal planning. It's not a bad place: there are tables where I can sit and read, write, or watch the news on the nearby TV, and they recently painted it in what I believe is supposed to be a cheery shade of yellow (but instead is so bright that it only serves to keep me wide awake - which may be the point, I now realize).

But I digress. I spend parts of many workdays in this room, and I'm starting to think it may prove to be my dietary downfall. The culprit? Vending machines, with their bright, shiny exteriors, luring me with a veritable plethora of beverages and snacks. The chocolate I'm trying to wean myself from? Taunting me from across the room. Potato chips? Winking at me from their place on the rows and rows of choices.

It's like driving by an accident on the highway: I try not to look, but I can't help myself. Yes, I can, I tell myself, trying a pep talk. I have nice, healthy snacks at my desk and at home. But the treats look so good, arrayed in the display case in all their calorie-laden glory. Colleagues line up to make their selections, exchanging their coins for the promise of quick energy and comfort food. I could just go with the flow and join them. But no, I have a nice salad waiting for me at home, along with yummy leftovers from last night's Mexican fiesta (otherwise known as a burrito). What time is it again? How many hours until I'm far away from this Shangri-la of sweets? I change seats, moving farther away from the temptations and facing a different direction so I don't have to see them. I distract myself with a book, and within a few minutes, I've mostly forgotten about the chocolate. Crisis averted, at least for the time being. Now if I can just avoid the 75% off Valentine's candy at the grocery store...

So Far, So Good

2009-02-05T07:06:00.003-05:00

I'm 4 weeks into my attempt to get back on the healthy eating wagon by doing the math. The plan seems to be working, since I've lost 4 pounds in the first 4 weeks. That's actually 1 pound short of my goal of 5 pounds per month, but I'm counting this as a success anyway.

What I've learned so far:

- As expected, the first couple of weeks were the most painful. I went from eating whatever I wanted whenever I wanted to being hungry all the time (and more than a little cranky). The hunger pangs have finally tapered off now. While I'm still often hungry and craving things I can't let myself eat right now, the fact that the pounds are starting to come back off is helping my motivation level.

- Weekends, when I'm home and around food more, are hard when it comes to avoiding temptation. I need to do 2 things: first, use a more structured approach in planning my meals on the weekends instead of grabbing snacks here and there; and second, get out of the house more so I'm not around food and tempted so much.

- Food in social situations can be difficult to manage. Whether it's a family dinner or a visit with a friend, I know there are times when I'll have less control over what my food options are. I don't want to be anti-social, so I need to be willing to make a compromise once in a while and make up for it later. If I want to think about this as a long term plan, then I need to find a way to handle these kinds of situations. Otherwise I'm never going to get completely off the diet merry-go-round.

Here's to the next 4 weeks!

Saving Calories, Not Dollars?

2009-01-27T19:21:00.002-05:00

In addition to eating better, this month I'm trying to keep an eye on my grocery budget (like many people, I'm sure). I'm starting to wonder if following a healthy diet and spending a reasonable amount on food are mutually exclusive goals. I bought a bunch of produce (fruit for snacks and salad makings), and that alone was about half of my weekly budget, which didn't leave a lot of room for anything else. It's frustrating to think that I might be able to eat more cheaply off the dollar menu at the fast food joint than I can at home or by bringing my lunch to work.

I think part of the problem is that I don't always buy seasonally. What I mean is that, according to what I've been reading anyway, I should buy the fruit that's in season right now (say, citrus) rather than the grapes and cherries I love. But it seems like whenever I buy the things I think I should be eating rather than what I want to be eating, I end up not eating the "shoulds" and going back to the store for the "wants." And clearly that's not saving me any money, not to mention it's incredibly wasteful.

There has to be a compromise somewhere. First off, I'm not advocating visiting McDonald's for lunch and dinner every day (although I might be tempted). I'm willing to perhaps pay a little more to be healthy. I do think there's a way to buy the things I know I'll eat and be smart about it. Buying on sale is a good start, and trying some seasonal produce can't hurt now and then. It seems to me that it eventually comes back to moderation (there's that word again). I can splurge on a healthy item or two I want and know I'll eat, while being careful about my spending on the rest of my groceries. Life's all about trade-offs, I think, and I'm willing to give a little on the grocery budget here and there if it means I'll make good choices about what I'm putting into my body.

Doing the Math

2009-01-07T20:17:00.002-05:00

I have a confession to make: I've gained 30 pounds in the past year. It's not something I'm proud of, and I don't have any good excuses. Yes, life has been stressful, but I've made the decision not to pay attention to what I eat, and now I'm paying the price. (In this case literally, since I've had to buy some larger clothes.) The time has come to stop being mad at myself and to instead channel that anger into a constructive solution.

I like numbers, so I'm choosing to look at this as a math problem. I want to lose a total of 35 pounds. I also know that for me, going on a strict diet and losing the weight quickly won't work this time. I've done that before, and I don't have the stamina to do it again. And I also want to look at this as an opportunity to change my lifestyle instead of going on a diet, stopping, gaining weight; rinse and repeat. So my strategy is to lose 5 pounds a month over 7 months, so that by August 1, I'll be at my goal.

Here's where the math comes in: 1 pound equals 3500 calories; 5 pounds equals 17,500 calories. That's how many calories I need to cut each month in order to lose the weight. Sounds like a lot all at once. But if I want to lose 5 pounds by February 1, that works out to a deficit of about 650 calories a day. That's a lot more manageable. Plus, that deficit will come from a combination of cutting calories and increasing exercise. So if I continue to walk or do some other form of exercise every day, in combination with watching what I eat, I think I can get there.

So that's the challenge for me. I'll check in each month with a report to see if it's working, or if I need to tweak the plan. My hope is that with gradual weight loss and incremental changes to my eating plan, I can come up with a way of eating that will work for the long term, so that once I lose the weight, I can keep it off. I'll let you know how it goes.

Walking Smarter and Faster

2008-12-30T19:01:00.003-05:00

One of the things I love about walking for fitness is that it's accessible: almost anyone can do it, and it doesn't cost a lot. I was a little concerned, then, when I heard about this study, which suggests that the best way to lose belly fat is through high-intensity exercise. To me, that sounds like other forms of exercise I don't enjoy: hitting the gym to lift weights, running, swimming, etc. And boy, I really do not like running. In reading the article, though, there's some good news: vigorous exercise doesn't necessarily mean doing those things I dread. Instead, the way to lose belly fat is to increase the intensity of the exercise, in the words of the article by "walking or jogging more vigorously on some days of the week."

As part of the training I do for half-marathons, I've discovered the benefits of intervals, which are basically the kind of higher intensity activity they're talking about here. Essentially, I walk faster for periods of time during my walk. For example, I'll start with fartleks: walking faster until I get to some point in the distance like a street light or a driveway, resuming my previous speed until my heart rate returns to normal, then repeating the process. After a few weeks of that, I'll do intervals, where I walk fast for a minute, then slower, then repeat. Over time, I can work up to longer periods of walking fast (2 minutes, say) and shorter periods of walking normally.

It's amazing how much of a difference intervals can make, both in terms of being a better workout and increasing my level of fitness (I really believed it's helped to improve my race times). So this study is actually good news for us walkers. It means that we can continue to do the form of exercise we love, and we can become more fit by adding some intervals into our walking routine. So let's keep walking, and do it a little faster from time to time. Before long, it sounds like we'll be seeing the benefits in a tangible way.