I’m going to steal this reflection from a friend of mine, Karen Sandstrom, who writes a blog called Pen in Hand, which is mostly about art and drawing, although she writes about other issues too, like weight and exercise—and birds and dogs, etc. Anyway, I thought that something she said was worth passing on, and is important to think about when we try to become healthier human beings and start up an exercise program.
She talks about how we believe we are moral, good people, and if we make a promise to someone, we hold up our end, try our very best to keep that promise. Right? But when it comes to ourselves, we don’t always do that. We let things slide, find excuses. (Such as promising to ride that exercise bike three times a week, but then finding other things to take up that time.)

We need to treat our promises to ourselves with the same integrity. It builds character. And you’ll feel good about yourself—not only for doing the thing you said you would (exercise, eat healthier, walk instead of drive, whatever), but it will also make you feel good that you’ve held true to a promise. And feeling good about yourself makes you a happier person, someone with bounce in your step, someone who holds their head held high, their back straight. Keeping that promise to yourself will make you feel better, and look better.

So get on that bike, that treadmill, that stairmaster. Get that workout, and give yourself a good pat on the back—your straight back. And smile. Smiles are good for all of us. Right?

Random Fitness Tip Number 4

I’ve begun to notice a pattern in my friends who exercise the most. They shower in the evening, not in the morning. I’ve always taken my shower or bath in the morning—it simply made the best sense to me. But I will admit there are days I don’t exercise because I don’t want to bother taking that second shower. A few times I’ve skipped my fast-walking in the evening even if it’s a nice night out—or I’ve strolled instead of fast-walking, careful not to break a sweat. It sounds like a small thing, but I’m just passing it on: The people I know who remain the most active through the day happen to be those who shower before they go to bed.

Think about it: What one small change can you make that will keep you more active?

Random Fitness Tip # 3

So, yes, I really do love exercising at home on my stationary bike rather than having to pack up water, Ipod, gym Id, etc, slog through the snow, drive a few miles, slog through the snow, and go into a humid gym where the bikes and other equipment sweats other people’s sweat. I really do use the stationary exercise bike more often because of the easier access.

But, I can’t say that I’m all that fond of the bike’s seat. Wasn’t fond of it at the gym, either, which was one reason I preferred the recumbent, but my husband won out on the upright, and that’s a whole different story.

The seat is too hard, even though it has gel padding. I tried to find an extra seat cover for it, but no luck. But a little ingenuity, and I’m feeling fine.

What I did was drive to the upholstery store which isn’t far from home. (Closer than the gym, in fact.) I bought a 2” piece of foam, 14” by 14”. At home I placed it on the seat and from below the seat I traced the shape of the seat with a black magic marker.

Now, here’s the learning curve that I’m passing on. Don’t try to cut 2” foam with scissors. It ain’t easy. My hand cramped up long before I was done. Then I switched to a serrated knife and cut right through it! Who knew? Well, now I do. And I have a very comfortable seat cover I can plop right on before I sit down. The foam doesn’t slip. My butt doesn’t hurt. Good, huh?

So, just in case your exercise bike is becoming a storage place for coats because you don’t like sitting on it so much, try this piece of advice, and get that heart rate back up!

Random Fitness tip #2

I’m learning to change my ways. Like getting the exercise bike, not wearing slippers in the house. It’s time to understanding that at some point old age will be a pain in the butt—literally, and in the bones. I worry that just walking up the stairs could be painful if I don’t get my act together now. So I look for ways to up the ante, to add a little bounce to my step.

I have to clean house every week. Someone’s got to do it, right? And for years I’ve put on my favorite albums when I cleaned. Linda Rhonstadt’s Lush Life. Anything by Eva Casiddy (have you heard Song Bird???) Sometimes Vavaldi’s Four Seasons. Maybe you already get where I’m going with this. I like female singers with slow sad songs, or classical. But the other day my husband put on Bruce Springsteen and I forgot it was in there, and boy, did I get some cleaning done. I even added a few dance steps in-between the vacuuming and the mopping. Not as up-tempo as using an elliptical or treadmill, but gets my heart rate up nonetheless!

And I kept cleaning until the music stopped.

I looked on-line for calories burned and dancing. You know, they have all those sites now that can tell you how many calories you burn doing almost anything, from brushing your teeth to running a marathon. Anyway, slow dancing burned around 80 calories a half hour. Faster dancing burned about 145. So no more Vavaldi for a while.

Sure, I’m going to miss my slippers and slow music, and there’s a time and place for everything, but do remember that as we get older, we tend to like the music a little more quiet, a little softer, maybe. My son always says, “If the music’s too loud, you’re too old,” and maybe he’s got a point. I’m not saying that you need to blast Rap music so loudly that the neighbors complain, but just remember what it felt like to dance around the house with a mop. Don’t give that up. It’s good for your health, and your heart.

Nutrition can simply be defined as the study of what we eat. However, it’s not that simple and there have been countless approaches to maintaining a healthy diet. When we analyze what the food we eat does to our body, as well as what our food does for our body, there are three primary areas of focus which are our biology, chemistry and physiology. The food we consume plays a significant role in in the overall functioning of the human body and brain and this truth is self evident for you if you have ever had fast food for lunch! Diet and exercise will always be significant towards your well being.

Scientific data shows the drastic effects that unhealthy food has on the human body and mind, but this is not rocket science ladies and gentleman. At the end of the day, all it takes is an understanding of elementary mathematics to understand this alarming statistic; 1 out of every 3 adults in the USA are obese. On top of that gross and alarming figure, 17% of children is this country are obese as well! The past 20 years has seen a great increase in obesity rates across the country and unfortunately, that trend is not expected to turn around in the near future. Our diets are filled with drinks laced with high fructose corn syrup, snacks packed with sodium, fast food made from heavy amounts of saturated fat, trans fat and all sorts of other unhealthy ingredients that significantly contribute to the fattening of the American people.

Be your own scientist and study the physics, chemistry and engineering of the food substances that you consume. Basic knowledge of the packaging, processing and origin of what you eat can go a long ways towards the optimization of your diet and meal plans. Get yourself acquainted with the “nutrition facts” labels on the back of your food, as has been required since 1993. The most important food nutrition labels are calories, calories from fat, total fat, saturated fat, cholesterol, total carbohydrates, complex carbohydrates, sugars, dietary fiber, protein, sodium, vitamin A, vitamin C, calcium and iron.

VITAMINS

1.) Causes for biochemical reactions in the body.
2.) Necessary for numerous functions of our body.
3.) Essential for life.
4.) Fat Soluble Vitamins are used in body processes dealing with fats. Examples of which include steroid hormone production, prostaglandin synthesis and membrane maintenance. The main fat-soluble vitamins are A, D, E and K, as they are stored for a long time in fatty tissues and blood.
5.) Water Soluble Vitamins include anti-oxidants such as Vitamin C and B-Vitamins.

Nutrient Functions

A.) Calcium
1.) Formation and Health of Bones and Teeth
2.) Nerve Impulse Transmission
3.) Cellular Adhesion
4.) Muscle Excitement & Contraction
5.) Blood Coagulation

B.) Chromium
1.) Glucose Tolerance; Works with Insulin to Control Blood Sugar
a.) Factor in Creation of of Anti-Oxidant Glutathione
b.) Glutathione Helps Regulate Carbohydrates in Cell
2.) Lipid Metabolism

C.) Iron
1.) Creation of Hemoglobin; Helps Hemoglobin Hold Oxygen in the Blood
2.) Combined with B12 & Folate, Iron Creates Red Blood Cells
3.) Important for Physical & Brain Development

D. Magnesium
1.) A Component of Bones
2.) Helps Lower Blood Pressure
3.) Prevents Arrhythmia (irregular heartbeat)

E.) Manganese
1.) Activates Enzymes
2.) Metabolism of Fats

F.) Phosphorus
1.) Bone Mineralization
2.) Collagen Formation
3.) ATP (energy) Production

G.) Potassium
1.) Necessary for Muscle Strength & Contraction
2.) Maintains Osmotic Pressure in Cell
3.) Maintains Blood Pressure

H.) Vitamin A
1.) Promotes Healthy Eyes, Skin, Hair, Teeth & Gums
2.) Cancer Prevention
3.) Healing of Infections

I.) Vitamin B-12
1.) Helps Break Down Fatty Acids
2.) Reduction of Glutathione

J.) Vitamin C
1.) Anti-Oxidant along with Vitamin E
2.) Formation of Collagen
3.) Healing Wounds
4.) Blood Vessel Health

K.) Vitamin D
1.) Maintains Level of Calcium in the Blood
2.) Facilitates Absorption & Transport of Calcium in the Intestine

Nutrients, Vitamins, Minerals & Their Natural Sources

1.) Calcium – Adequate calcium consumption for children and adolescents is important for them and their development of strong and healthy bones. Calcium deficient diets are presumed to increase ones likelihood of developing muscle spasms, rickets, and osteoporosis. There are a variety of foods that contain natural sources of calcium and those foods include milk, cheeses, oats, figs, collard greens, tofu, soybeans, calcium-fortified orange juice, canned salmon, sardines with bones, sesame seeds, whey, yogurt, asparagus, kale, mustard greens, whey, broccoli and carob. Calcium is best absorbed by the body when consumed with vitamins A, C, D & F, boron, essential fatty acids, magnesium, manganese, cobalt, folic acid, lysine, and zinc.

2.) Chromium – Natural sources of chromium are eggs, beer, wine, whole grains, dried beans, brewer’s yeast, brown rice, dairy products, mushrooms, corn oil, corn, calves liver, chicken, grape juice and ham. There are no foods that when taken with chromium, optimize the effects that chromium has on the body.

3.) Folic Acid – A water soluble B vitamin that must be consumer regularly and a lack of proper folic acid consumption will result in deficiency symptoms that include sleep disturbances, anemia, irritability and weakness.Food containing considerable amounts of folic acid include pinto beans, navy beans, green leafy vegetables, spinach, broccoli, asparagus, beef, bran, barley, dates, brussels sprouts, brewer’s yeast, oranges, mushrooms, split peas, milk, liver, lentils, tuna and chicken.

4.) Iron – Iron is an essential mineral that flies under our mental radar and many humans know little about this important drug. Almost 70 out of every 100 people do not consume a sufficient amount of iron on a daily basis. Deficiency symptoms include coarse hair, hair loss, cracked lips, nervousness, slow response time, anemia and dizziness. Examples of iron rich foods are baked potatoes, fish, eggs, iron-fortified cereal, whole grains, nuts, avocados, lentils, peaches, pears, brewer’s yeast, soybeans, green leafy vegetables, prunes, raisins, dates, sesame sees, clams, beef and pumpkin seeds.

5.) Magnesium – Healthy, balanced diets consume a sufficient amount of magnesium through apples, apricots, grapefruit, lemons, cantaloupes, avocados, green leafy vegetables, nuts, salmon, sesame seeds, tofu, figs, dairy products, spinach, lima beans, navy beans, brown rice, broccoli, haddock and brewer’s yeast (it seem like Brewer’s Yeast is packed with a powerful punch of a ton of essential nutrients!!!!!) Potassium, calcium, phosphorus, vitamins B6, vitamin C & vitamin D are good enhancers for magnesium. Magnesium is helpful for the prevention of heart disease and it has been said that it can help to naturally lower blood pressure.

6.) Manganese – Best if taken with calcium, iron, Vitamin B complex and Vitamin E, Manganese can be found in some of some of our favorite foods such as apples, bananas, peaches, tea, whole grain seeds, figs, salmon, dairy products, tofu, soybeans, green leafy vegetables canned pineapple juice, cocoa and of course, brewer’s yeast.

7.) Phosphorus – Calcium is the most abundant mineral in the body. Phosphorus is the second most abundant mineral in the body. These two minerals compliment one another and are significant towards the development of healthy teeth and bones. Halibut, highly carbonated beverages, salmon, skim milk, legumes, extra lean ground beef, corn, pumpkin, eggs, dairy products, nuts, dried fruits, chicken, broccoli, non-fat yogurt and asparagus are all good sources of phosphorus.

8.) Potassium – Do you remember your mother always telling you to eat bananas because your body needs potassium? Of course you do, we all remember that…and well it turns out that it’s true! Your mom lied about Santa and the tooth fairy but she was certainly not in fantasy land when she told you how important potassium is to your health. The stone cold truth of the matter is that if you do not consume a sufficient amount of potassium on a regular basis, there are deficiency symptoms one would like to avoid. Examples of deficiency symptoms resulting in a lack of potassium intake include thirst, diarrhea, acne, dry skin, edema, muscle spasms, sub-par cognitive functioning, growth retardation, impaired reflex response, arrhythmia , elevated cholesterol and insomnia! Maintain healthy levels of potassium through regular consumption great tasting food such as dried apricots, baked potatoes and bananas.

9.) Vitamin A – Healthy amounts of Vitamin A can be found in carrots, carrot juice, eggs, tuna, pumpkins, cantaloupe, mangoes, beet greens spinach and butternut squash. Foods that will enhance your intake of vitamin A include zinc, fatty acids, choline and vitamins C, D & E. Vitamin A helps with our vision, hearing abilities, skin and risk of cataracts.

10.) Vitamin B1 – Not consuming a sufficient amount of Vitamin B1 on a regular basis can result in nausea, vomiting, fatigue, appetite and weight loss and muscle weakness. Healthy doses of Vitamin B1 can be found in oranges, pork, rice bran, beans, fresh peas, ham, cereal, breads and beef.

11.) Vitamin B2 – Here are some healthy foods for you! – broccoli, spinach, asparagus, fortified grains and cereals, fish, poultry and yogurt are all great foods with significant natural sources of Vitamin B2. People deficient in B2 frequently show mild signs of chapped lips in the corners of their mouths, hair loss, inability to sleep, red eyes and sensitivity to light. Make sure you are consuming enough B2 each day and do not neglect broccoli and spinach just because they do not taste like heaven.

12.) Vitamin B3 - Vitamin B3 can be found in many of our favorite foods. Delicious chicken breast, juicy pork, diced tomatoes, baked potatoes, eggs, cereals, peanuts, fish, milk, cheese, tuna, veal and brewer’s yeast are all good for containment of natural Vitamin B3 sources. Not enough Vitamin B3 can result in mild canker sores, fatigue, halitosis (dog breath…oh no!!!), diarrhea and indigestion.

13.) Vitamin B12 - Organic sources of B12 can be found in lean beef, tuna, delicious king crab, herring, clams, ham, some peoples favorite….cooked oysters, salmon, blue & gorgonzola cheese. Deficiency symptoms include chronic fatigue, indigestion, constipation, depression, mood swings, mood disorders and headaches. Consuming a healthy amount of B12 on a regular basis should be easy due to its wide variety of great tasting food sources!

14.) Vitamin C - Maybe the most famous of any vitamin, Vitamin C is well known for its phenomenal anti-oxidant abilities. Vitamin C is everywhere around us – in all forms. Your co-worker most likely has Vitamin C tablets in their desk storage and your Orange juice that you had for breakfast has powerful natural sources of Vitamin C too. Without Vitamin C our bodies are more susceptible to infection, due to the healing powers of Vitamin C.

15.)Vitamin D – We absorb Vitamin D from exposure to the sun and other primary Vitamin D providers include milk, eggs, tuna, liver, herring, mushrooms and fortified cereals. Severe Vitamin D deficiency symptoms include osteoporosis, weak muscles and deformed bones. There are plenty of healthy and happy ways to make sure you get a healthy amount of Vitamin D so take care of your body and get your Vitamin D! Our bodies are super high performance machines and Vitamin D is just one of the fuels that we need!

16.) Vitamin E – Natural sources of Vitamin E include whole grains, sunflower seeds, vegetable oil, nut oils and spinach. Symptoms arising from a lack of Vitamin E are rare, examples include anemia and edema.

17.) Vitamin K – Kale, broccoli, spinach, cauliflower and other green leafy vegetables are solid natural sources that have Vitamin K.

18.) Zinc – If you take an over-the-counter daily vitamin or mineral supplement, then you are probably familiar with Zinc. Besides being in multiple vitamin and mineral supplements, Zinc can also be found in a wide variety of other natural sources such as whole grains, fish, lamb, sunflower seeds, pumpkin seeds, poultry, soybeans

Guidelines for a Healthy & Balanced Diet

1.) Eat 6oz of grains every day, including 3oz. of whole grains.
2.) Consume at least 2.5 cups of vegetables daily. Try and eat a wide variety of veggies as they are a great source of fiber.
3.) Replenishing your body with the right amount of food is necessary for those seeking a healthy and balanced diet. Become fascinated with fruit and eat a minimum of 2 cups of fruit per 24 hours.
4.) Calcium is can be very important for bone development and maintaining strength, therefore it is of great importance that you maintain a diet involving calcium rich foods, such as milk. Consume 2-3 cups a day of milk.
5.) Balanced diets should all include rich sources of protein. Protein in beneficial for us in so many ways. Try and consume 5-6oz. of lean protein every day.

Basic Facts About Fat

1.) 1 Pound of fat is 3,500 calories.
2.) Just because a food is labeled “fat free” does not necessarily mean that it has no fat.
3.) Fats insulate us, absorb shock and are present in all of our cells.
4.) Fats are beneficial for absorbing fat-soluble vitamins.
5.) Body fats can store unabsorbed drugs that have been taken years ago.
6.) Oils are primarily unsaturated fats while animal fat is mostly saturated.

The Chemical Composition of Fat

1.) Fat is created with the elements carbon, hydrogen and oxygen.
2.) Although fats are known as lipids, while fat is a lipid, a lipid can be any sort of fatty molecule such as oils, triglycerides and phospholipids, just to name a few.
3.) Cholesterol is a sterol and is created naturally within our body. Additional cholesterol is consumed through eating animal products. There is no cholesterol in plants.
4.) High-density lipoprotein (HDL) is one of the 5 major groups of lipoproteins and is uniformly referred to as the “good” cholesterol.
5.) Low-density lipoprotein (LDL) is one of the 5 major groups of lipoproteins and is known as the “bad” cholesterol.

Fatty Acids

1.) Fatty acids are classified according to chain length of carbon atoms; short-chain fatty acids (SCFA) have approximately 2-6 carbons; medium chain fatty acids (MCFA) have approximately 6-10 carbons; and long chain fatty acids have greater than 10 carbons.
2.) Medium-chain fatty acids are 6-10 carbon atoms long.
3.) Long-chain fatty acids are 12-28 carbon atoms long.
4.) Degrees of saturation separate the different types of fatty acids.
5.) Fatty Acids are susceptible to oxidative rancidity, which through the process knows as an oxidative reaction, food becomes spolied.
6.) Three fatty acids and a single glycerol molecule make up a triglyceride.
7.) A triglyceride is the simplest form of a lipid.
8.) Technically, “Tri” means that there are 3 fatty acids and “Glyceride” means that a glycerol molecule is attached.
9.) A Mono-glyceride has 1 fatty acid and a di-glyceride has two.

Saturation

1.) Saturation is the type and degree of chemical bonding within the fat molecule.
2.) The 3 categories of fats are saturated, monosaturated and polysaturated.
3.) Contrary to popular belief, consuming all three of these facts can be part of a healthy diet, as long as consumption is moderate.

Saturated Fat

1.) Saturated fat is harder for the human body to oxidize.
2.) If not consumed in moderation, saturated fatty acids have been proven to lead to an increased risk of heart disease, atherosclerosis and some forms of cancer.
3.) Butter and beef are foods with high levels of saturated fats.
4.) Saturated fat is composed of one fatty acid or a combination of fatty acids which have single bonds around each carbon.

Monounsaturated Fat

1.) Olive oil and canola oil are examples of monounsaturated fat that we eat.
2.) Many of the body’s membrane phospholipids are monosaturated.
3.) Phospholipids and cholesterol make up the cell membranes of monounsaturated fat.

Polyunsaturated Fat

1.) Polyunsaturated fat is liquid at room temperature.
2.) Due to its containment of many double bonds, polyunsaturated fat is susceptible to oxidative rancidity.
3.) Omega-3 fatty acids are highly unsaturated.
4.) Omega-3 polyunsaturated fatty acids may decrease the risk of heart disease and some cancers.
5.) Polyunsaturated fatty acids include linoleic, linolenic and omega-3 fatty acids.

Hydrogenation

1.) The process of hydrogenation results in trans fatty acids being formed. Margarine was invented using this technique.
2.) Double bonds are broken and hydrogen is added, causing a trans-configuration which increases the melting point.
3.) Heavy consumption of trans fatty acids is proven to increases ones likelihood of developing heart disease.

Cholesterol

1.) Our body’s produce cholesterol for its necessities. We consume cholesterol when we eat animal products. There is no cholesterol in plants.

There’s nothing better than coming home from work and kicking off the shoes, putting on the slippers, right? Or having a whole day at home, never having to put on shoes at all. Those slippers so soft. Isn’t that the best feeling?

But don’t do that. Leave those slippers under the bed. Maybe slip them on for the last half hour, while you’re in your pajamas or whatever you wear to bed. Because you relax too much with those slippers on. If you have to take off uncomfortable shoes when you get home, or, god forbid, high heels, put on your walking shoes, your tennis shoes, something that tells your body that you’re still awake, ready for anything.

Let’s say that you notice a strange bird outside, down the street. Go out in your slippers to take a look? Probably not. In your shoes, yes. Same thing with going outside to say hi to a neighbor. Or even sitting still for too long. Slippers let you sit still longer. Shoes say, get up.

I was surprised to learn this for myself. A few days ago I simply forgot to take off my shoes. I stood up straighter, and found that I had more energy later in the day than I usually did. I did my inside chores with a skip to my step. Only when it was time for bed did I realize what happened. I’d forgotten to put on my slippers.

I’m getting older, and my mind is a little slower. Sometimes that’s not such a good thing. Other times, well, I learn a new lesson. Like this one.

I kept my shoes on the next day. Same thing. More energy. And I didn’t have to take off my slippers when I got on my upright bike. I was ready, and had more get-up-and go. And today, Sunday, I put on my shoes first thing in the morning, not my slippers. What a miracle! I feel more energetic, more alive.

Part of my new found energy probably has to do with the fact that we’ve had the exercise bike now, smack dab in the living room, for almost a month. But I’m telling you, the new no-slippers-until-just-before-bed routine is absolutely helping. Try it.

Most everyone makes New Year resolutions, and many of those resolutions are to exercise. But goals are best met when you write up a plan, figure out exactly what you want, what you need, what is possible, what you can push yourself to doing better. Like saving money for retirement. Saying, “I’ll spend less,” is too open-ended, too generalized, too easy to dismiss when push comes to shove.

Fitness experts say we need a routine. Buying the bike wasn’t good enough if I tell myself that I’ll get to it tomorrow. Tomorrow always sounds like a good idea, and easier than doing it today. The problem with exercise is that if you put it off, it gets harder.

We went on vacation for a week between Christmas and New Years, to a farmhouse in the woods. The weather was supposed to be snowy and perfect for hikes. Instead it was cold, wet and dreary, and we stayed inside, in front of a cast iron stove, reading. Delightful, but now, one week later, my legs feel weak. I missed that bike.

So while I was away, I wrote up an exercise plan. For an entire month. Day by day. I put the times down in my book the same way I’d jot down my hours at work, so I wouldn’t plan on other things. It took a while to figure this all out–what days it would be best to fit in my workout before I headed to my job, what days it would be best to work out after I got home. What days I would ride the bike, what days I would do weight training, which I need to do for my bones. I even figured out how many calories I wanted to burn per week. I put the list on the fridge. I know this isn’t a new idea—putting this kind of list on a fridge so you have to look at it often, but it was new to me. I have to begin here. Maybe you’re already past this, have a routine, a map, a plan, something specific, placed somewhere you can’t miss it, and if so, good for you. And, now, good for me.