Mindful Eats

I Tried It: Mat and Equipment Pilates Classes

   Pilates equipment at Pilates on Fifth

Physical fitness is the first requisite of happiness. ~Joseph Pilates

Good posture has been one of my New Year's Resolutions for years. (I still haven't accomplished it so it's on my list again this year). Bad posture can cause many ills from poor digestion to back and joint pain. When I first put posture on the list, I thought immediately of the Pilates Method. This exercise focuses on strengthening your core (muscles in your abdomen and back), which is necessary for good posture. Developed by Joseph Pilates in the 1920s, it is supposed to make you stronger, leaner and longer. It was initially taken up by ballet dancers, who are the graceful epitome of long, lean good posture.

The Pilates Method is taught through equipment or mat classes. It focuses on muscle control, which is harder than it sounds. Equipment classes are generally more effective since they increase resistance. They are usually taught privately or in small groups so they are more expensive.  Mat classes follow a sequence of Pilates exercises, and require a mat. When I started taking Pilates, I didn't have the cash for the equipment classes so I took mat. Then a friend of mine who wanted to be in the best shape of her life when she turned 40 started taking equipment classes. After seeing the taut lines that ran down the sides of her stomach, I decided to try a few classes. So this is one layperson's experience.

Just for a little background, I consider myself fairly active. I'm no Olympian, but I run, strength train and practice yoga regularly. Pilates kicked my butt. When I first started mat classes, I had no idea I was such a weakling. The exercises were so hard, it was addictive. Over time, the exercises got easier but I didn't notice myself being any longer or leaner. I eventually got bored with the series, and I didn't have the time to do both yoga and Pilates so I focused on yoga.

However, I recently took a series of three equipment classes at Pilates on Fifth in NYC. The classes were supposed to be a small group (four people), but I lucked out and the first one happened to be private. That was extremely helpful because the exercises were different from anything I'd done before. Equipment classes were even harder than mat. The machines are odd looking, and they add enough resistance to be excruciating. The classes are a full body workout. Mat classes seem to focus on core and some leg, but the equipment hits all the muscles in your arms and legs too. I kept looking at my watch hoping the class would be over. I got sweaty by the end. Since I took the classes sporadically (weeks in between classes) so I didn't get all the benefits. If I'd taken them regularly, I have no doubt that I would be walking tall. My friend with the taut tummy has been taking private sessions for a little less than two years, and her instructor varies the Pilates with gyrotonics. She also does some mat exercises at the gym.

There are some similarities between yoga and Pilates. As much as I like Pilates, I'm going to stick with yoga. There's an inceasing amount of cross-over. A yoga instructor will occasionally add some Pilates exercises, which is great, and there are hybrid yogilates classes too.

Bottom Line: If you are looking for a disciplined strengthening exercise, Pilates is great. Mat classes will strengthen your core, and if you can afford it, equipment classes are a full-body workout. Combine equipment classes with cardio exercise and you'll have a full exercise program.

 

What I ate: 1 hard boiled egg,1 bowl cherries, 2 lattes, 1 cup cantaloupe, maracona almonds, 2 cups quinoa + ground roasted flaxseed, vegetable stirfry, seaweed, honey yogurt + ground roasted flaxseed, 2 salted caramels, pork jerky, salted caramel goatmilk ice cream, 36 oz water

Exercise: None

 

 

 

 

Exercise: It's Never too Late to Start to Run

Adrienne and friend after an 8 mile run in San Francisco

We're always getting ready to live, but never living. ~Ralph Waldo Emerson

Today is your lucky day! MindfulEats receives the occassional comment from people who don't think they can start exercising/eating healthy/changing their habits because they're "too old."

One of my former bosses, the always inspirational Adrienne Crowther, guest blogs on how she started running at 45. Adrienne gets s**t done, and she does it with so much enthusiasm and fun she inspires those around her. She inspires me so much that when we were skiing at Alta I tore my ACL trying to impress her (and she was nice enough to get ski patrol for me too, but that's another story).

I think I insulted her when I received her e-mail about training for a half-marathon, and I instantly wrote back to ask her to write a blog post on what it was like to start running "later in life." What she doesn't know is that anyone who didn't start running (and keep running) track in Junior High started running later in life. I ran hurdles in 8th grade, but I quit after one season and never ran regularly again until I was 24. At that time lots of "real" runners started asking me what it was like to start running later in life. On the other end, I have a friend who's father just started running again at 72 after taking a few years off.

The point is, if we could pick up a new hobby as an adult, you definitely can too. So, without further ado:

I was asked to guest blog about what it’s like to pick up running… "later in life." After my complete shock and horror at realizing that I’ve reached the ‘later in life’ stage – here it goes:

Full disclosure – I’m 45 and ever since I had my kids I can honestly say that I’m not particularly fit. I will occasionally bike, hike or ski… but I’ve always said that I cannot run and that I feel like a dork when I do! I’ve tried to run -- I think my greatest achievement was three quarters of a mile, then either pain or boredom got the better of me and I would walk. Walking is better for my body anyway…right?  (That’s me justifying that I shouldn’t be running). The annoying thing was that most of my friends ran, and insisted that I too could run. But I KNEW that MY body wasn’t built for running (unlike theirs). 

So, one night I was watching John Stewart and he interviewed the author of Born to Run: Christopher McDougall. This is a great book with an amazing story, but one of the things I took away from it is that in fact, humans are born to run. Wow, we are actually engineered to be runners. But why then did I still have that ‘can’t get past the pain’ issue? So, before taking one step…I next read Chi Running. The punch-line of this book is that we might be engineered to run, but by the time we’re adults, we forget how to, so we need to learn how to run properly so we don’t hurt ourselves. Granted, the whole time I was reading about running, I could have been running – something my super fit husband liked to tell me…a lot! But these books gave me the confidence and the tools to get out there and give it a real try. 

But I didn’t…  I read these books last year and then kind of forgot about it. In fact I still probably wouldn’t be running if it wasn’t for my friend, who asked me if I wanted to sign up for Team in Training and train for a Marathon. No Way!!!  But then she said I could do a half marathon…so I signed up. In late January, I started training with about 50 other people. We have coaches giving us drills and workout routines, as well as mentors and friends to keep us motivated. I only run three times a week and do a core workout another two to three times a week. This routine provides for a lot of recovery – something we later in life runners need! Two weeks ago (just two months into my training) I ran 8 miles.  And just yesterday I went for a short (4 mile) run with a good friend of mine – it was so cool to work out together and I didn’t feel at all like a dork!   

I think everyone’s story is a little different… I needed three things to get going:

1. Confirmation that running is natural
2. Knowledge that  it’s ok to feel like you need some tips to run properly
3. Friends keep inspired and motivated

Some days it feels really amazing to be out running – other days it’s a slog – but either way, I know I can do this.

 

What I ate: [bad day!] 1 grapefruit, 1 cafe au lait, 1 hard-boiled egg, Kashi Go Lean cereal + skim nymilk, whole wheat spaghetti + sauteed squash + goat cheese, Mindful Mix, macadamia nuts, 5 Tate's Cookies, Masala Tea Ice Cream (and a little vanilla & chocolate), 1 slice Two Boots margarita pizza, 5 dried apricots, 12 Food Should Taste Good cheese chips, quinoa, steamed chard + tofu, hot chocolate, 40 oz water

Exercise: 90 min yoga

 

Managing, Curing or Preventing Diabetes with Exercise

   A group of people exercising in NYC

You have to expect things of yourself before you can do them. ~Michael Jordan

Diabetes is a global epedemic and one of the fastest growing diseases in America. Left unchecked, it will slowly kill and causes a host of issues on the way, including blindness, amputation of limbs, and heart disease. In 2006, one out of eight people in NYC alone had diabetes, and it is expected to grow at an epedemic rate. One out of three Americans born after 2000 are expected to be diabetic. Why is diabetes growing so quickly? Obesity and lack of exercise are some of the leading reasons. It's likely that you or someone you care about is/will be diagnosed with diabetes. The good thing is that a healthy lifestyle and being mindful about diet and exercise can help manage, cure (Type II only) or prevent diabetes. Dr. Edward Tsai of Las Vegas, NV (who happens to be my brother) says that losing weight, exercise, and maintaining a healthy lifestyle can cure 95% of Type II diabetes. How much exercise is needed? 150 minutes a week (according to SparkPeople).

Diabetics have high blood sugar. There are traditionally two different kinds - Type I and Type II. Type I used to be known as juvenile diabetes since it is commonly diagnosed in children and young adults. In this case, the body does not produce insulin. This type of diabetes is genetic and not curable, but can can be optimally managed through insulin, diet, and exercise. Type II used to be thought of as adult diabetes where the body doesn't produce enough insulin or has stopped responding to it. However, there is more and more crossover as children are becoming diagnosed with Type II and Type I is being diagnosed later.

Are you diabetic or do you care about someone with diabetes? Are you pre-diabetic? You know that diet is important. As is exercise. Recent published studies suggest that at least 150 minutes a week, or 20 minutes a day reduces blood sugar for Type II diabetics. The best exercise is a combination of both aerobic and weight-lifting. If you feel you can't manage it, it can be broken up in to 10 minute segments, and moderate exercise works if you can't get in vigorous exercise. If you are not currently diabetic, making sure that you are mindful of getting your exercise and what you eat can help prevent it.

What to do - Exercise to Help Manage Diabetes

1. If you or someone you know has diabetes, make sure you are under the care of a doctor and understand what your regimen should be in terms of medication, diet, and exercise.
2. Follow your doctor's orders and watch your diet carefully.
3. Schedule daily exercise. If you are encouraging a diabetic, exercise with him or her. Move! Get at least 150 minutes a week, and make it a mix of aerobic and weight-lifting. Here's a post on Mindful Exercise.

Want to learn more?

• Diabetes overview: American Diabetic Association, Mayo Clinic, New York Times Health Guide
• Exercise on Diabetes: aerobic and weight-lifting is best (NYT)
• NYT article on Diabetes Epedemic
• SparkPeople has a resource center/community on diabletes

 

 

What I ate: green juice, 1 latte, grapefruit, Stacy's Naked Pita Chips, crab + artichoke dip, City Bakery: hot chocolate shot, snack pizza, huge chocolate chip cookie, Mindful Mix, brown rice, cod, broccolini + shitaake mushrooms

Exercise: None. Massage and meditation instead

 

Commuting by Bike

Meet my bike Smarty Jones

When I see an adult on a bicycle, I do not despair for the future of the human race. ~HG Wells

I never planned on making a bicycle my main mode of transportation. I never even planned on buying a bike - but I saw a picture of my (now) bike at the beginning of the summer and fell in love. I had to have it. At the same time I noticed that NYC had explosively grown the number of bike lanes they have. Now my bike has replaced the subway for me - I use it to get to work, dinner, parties, stores. Biking in NYC (and lots of other cities) is tres easy. I'm just coasting on greatness though - I'm grateful to Critical Mass for forcing all the bike lanes to happen. The last time I stopped at a traffic light during my morning commute, I counted 11 other bikes waiting with me.  

Biking has all the virtuous qualities of not emitting carbon, getting around uberquickly and being outside,  but my Pashley is strictly for transportation - I didn't count it as exercise. I have a pretty slow pace, so I figured there would be no health benefits. Oddly enough, I lost a few pounds after I started biking (even though I usually only do 5 slow miles a day), and my stomach is the flattest it's even been. Coincidence? I think not. I think it's actually exercise. A new study from the Archives of Internal Medicine also states that biking is as effective as brisk walking in helping premenopausal women avoid weight gain.

Before I started commuting by bike, I had a lot of questions that I wanted answers to. Bill and George spent a lot of time trying to answer them (thanks!), but after living on my bike for a while, I got some firm answers:

Is it scary biking in the streets? I was terrified for the first 3 weeks on the road. Then all of a sudden, a switch turned in my brain and traffic patterns made sense. Now I buzz in and out without any fear. You do have to be on the lookout though, because cars don't see bikes.

Is it safe to bike at night? Another thing that scared me. Make sure you have a bright rear light and a headlight. Use the bike lanes and common sense. I've been biking for 4 months at night and haven't had an issue yet.

Do you have to wear a helmet? Will it give you hathead? Oh, helmets. I refused to wear them at first but then I started because of peer pressure. Now I don't even notice them. Over 90% of bike fatalities happen to those without a helmet. Yes you get some hat head - but sometimes it makes my hair look better and not wearing it blows my hair out too flat. Wear your helmet!

Do you get to work all sweaty, especially during the summer? This was a huge concern. Short answer is, I get to work much less sweaty than I do on the subway. But I also bike really slowly.

Will I get hit by a car? All the real bikers say yes. Hasn't happened to me yet (knock on wood).

What are the traffic rules? Don't bike on sidewalks, get lights for night biking and bike with traffic.

Will I still exercise? Yes.

Will my bike get stolen? Maybe. Lock it up all the time and be smart about where you lock it. I have an Abus chain lock. It's heavy but probably worth it.

What kind of bike do you have? Smarty Jones is a 20" Pashley Sovereign Princess in British Racing Green. I can't believe I have a bike that's associated with the word Princess, but I love her because she's gorgeous. She's heavy though - I definitely need the 5 gears. Though she's beautiful and a great ride, I wish she had higher handlebars so she was more upright. If I could have gotten the orange Batavus with gears, I would have because that bike is more comfortable. However, Smarty Jones is better looking. I switched her black rubber grips for Brooks leather ones - the only issue with them is that they shrink and need to be adjusted after the first time it rains. As for size, I'm 5'4" and I could have gotten either the 17" or the 20" frame. My last bike was a tad bit too small and it drove me nuts. This time I went for the bigger frame and I'm glad I did. Smarty Jones came from Adeline Adeline in Tribeca.

What to do - Commute by Bike

1. Get a bike. Try lots of bikes at lots of different bike stores. Go with the store you like best since you will be back regularly.
2. Get a bike map. There are great bike paths and trails that you will want to take advantage of. It's safer to use them, so a map will help you figure out how to navigate.
3. Protect your head. Wear a bike helmet. See the question above. If you can't stand the thought of it, get a Yakkay helmet - they look like cute hats.
4. Maintain your bike. Make sure you like the bike shop you bought your bike from. They will make adjustments, and you can take your bike in for a tune up once a year.

Resources:

• NYC Bike Map: map your route
• Yakkay Helmets: cute hats that don't look like helmets (but are!)
• Bike Snob: fun rants and reviews
• Lovely Bike: informative blog that helped me choose a bike and accessories

What I ate: 12 oz latte, 16 oz cafe au lait, coffee, large tea, nymilk, nycheese, 2 hardboiled eggs, Mindful Mix, brown rice + ground flaxseeds + seaweed, steamed tempeh + yellow squash + broccoli, crudite, grilled cheese + watercress, 1/2 Doughnut Plant doughnut, black forest cupcake, dark chocolate + almonds, 50 oz. water

Exercise: jogged 4 miles

Sitting Will Kill You

Lizard sitting so much a pigeon sits on it 

Be not afraid of going slowly; be afraid only of standing still. ~Chinese Proverb

Some recent news on sitting reported in the New York Times will make some of you very happy, and some of you not-so-happy. You know that your body is meant to move and you exercise regularly since it's important for your health. Awesome. Well, it turns out your body is REALLY meant to move. Extended periods of sitting cause muscular change that can lead to heart disease, diabetes, and other bad stuff. Your body shuts down at a metabolic level, and exercise doesn't undo it.

How do we know this? Scientists recently parsed some data from a study on men's exercise habits in 1982 (done by researchers affiliated with the Cooper Institute in Dallas), and they found that men who spent more than 23 hours a week watching TV or sitting in their cars had a 64% greater chance if dying from heart disease than men who sat 11 hours a week or less. Even active exercisers didn't get a pass.

Recent animal studies show that mice or rats who aren't allowed to move around normally quickly develop unhealthy cellular change.

Adults spend 9+ hours per day in sedentary activities: work, commuting, playing video games, reading, Internetting, watching videos.

You've got to move your body or lose it! Fidgeters are delighted by this news. For those that like to couch potato it or sit in front of a computer for hours, you have to strategize a little. The good thing is that you can counteract sitting by adding as much movement into your day as you can.

What to do - Move Your Body

1. Exercise. Even though sitting is bad, it's still important to exercise.
2. Identify the times that you spend time sitting. It might be at work, commuting, or watching TV.
3. Try to get up once or twice an hour when sitting to pace around. Set an alarm. You can also get a desk that allows you to stand instead of sit.
4. Combine TV watching with household chores. "Home activities" like cleaning, straightening, and changing lightbulbs require more energy than sitting.
5. Make your commute active. Walk or bike to work and to do chores. Stand on the train. Park as far away from the entrance as possible.

Want to learn more?

• The Men Who Stare At Screens, NYT 
• Sitting Disease
• Mindul Exercise
• Standing Desk

What I ate: blueberries, cherries, strawberries, tomatos, 24 oz. coconut water, 16 oz. vegetable juice, milk, acai juice, Raw Milk Cheddar NYCheese, mahon cheese, whole wheat fusilli+heirloom tomatoes+garlic scape+basil+parmesan, Mindful Mix (macadamias, almonds, walnuts, goji berries, cranberries), 4 slice dried mangos,  Ben & Jerry's Chocolate Chip ice cream, 40 oz. water

Exercise: Ran 8 miles

Don't have the exercise gene? No problem!

Mile 25 at the 2008 NYC marathon

Continuous effort – not strength or intelligence - is the key to unlocking our potential. ~Winston Churchill

Have you seen the study that suggests your genes can influence your desire to exercise? Grrr. I promise your genes are not the determiner of whether or not you exercise. You are! The reason I know this is because I was born without a hint of an exercise gene or athleticism, and now I've been active for over 15 years. I also hate the morning, but I can't imagine life without getting up early to exercise - it's as natural as brushing my teeth (and I didn't inherit that gene either, but I still do it). Oddly enough, some people even consider me athletic. Not bad for a kid that hated gym class and was always one of the last picked for kickball teams. If I could get myself to exercise, so can you.

If you want to become an exerciser, you can. I naturally hate exercise. Well, I started out hating it years ago, and now I only hate it sometimes. Most of the time I tolerate exercise, and every once in a while I even like it. I now work out 5-6 days a week without thinking about it, and I feel out of sorts without it. No one else in my extended family exercises (except Stella), so I know it's not in our gene pool. As a kid, I was the scrawniest, least athletic person around. If it was my turn at bat, all the fielders moved in. 

The only reason I started exercising was because a trainer once told me that old women break their hips because they have such poor upper body strength they slip when they try to lift themselves out of the bathtub. This vision scared me into lifting weights and swimming. I tried to exercise after work, but I was so hungry by then I never made it to the gym. This made me try the impossible - getting up early to exercise. At first I couldn't do it regularly, but I still did it more than the evening. And I found that working out in the morning actually woke me up. I was haunted by the vision of myself as an old lady unable to lift myself out of a chair, so I kept trying to work out, and it got easier and easier. After a (long) while, it became a habit without my even noticing. And the more I exercised, the more active I became.

Anyway, the point of this is don't be scared off by any report that says there is a reason you can't exercise. All you have to do to become a regular exerciser is to want to. If you want to, you will.

What to do - Start Exercising Regularly

1. Find your motivation to exercise. Maybe it's to have more energy, sleep better, play with your kids, look great in a swim suit or not be pathetic. There are so many reasons - exercise makes you smarter, more attractive and more fun. Whatever your motivation is, hold tight to it and make a commitment to yourself.
2. Plan your exercise. Figure out the three times a week you can do it, and the right time - morning, afternoon, evening. It can be a mix of all three, depending on the day.
3. Read this post on mindful exercise on how to get started.
4. Play mind games with yourself. Your brain might hate exercising, but your body is thanking you for it (you just can't hear it because your brain is screaming so loudly). It's like taking the dog out for a walk - take your body out because it needs it.  Silence your brain - listening to music often helps you forget the pain.
5. Take time to feel awesome after every workout. You're getting closer to your goal and you should be proud of yourself. Figure out what you like about it. One of my favorite things about working out is getting to stop at the end - and that feeling only came after a workout. So of course I have to work out to get it.

Want to read more? Here's an article about how genetics can influence your desire to work out. Look through the Exercise section for more tips. If you want to lose weight, you need to watch what you eat too.

What I ate: vegetable juice, strawberries, 2 cappucinos, semolina gnocci + mushrooms, arugula salad, green tea, 1/2 chocolate mousse cake, NYCheese raw milk cheddar, brown rice + ground flaxseeds, steamed tofu + sugar snap peas, Mindful Mix, dried mangos, 12 oz hemp milk, 22 oz apple cider, 40 oz. water

Exercise: ran 7.5 miles

It's Official: Exercise Keeps You Young

Issaquah lacrosse                                           ©Dave Block Photography

We are what we repeatedly do. Excellence, therefore, is not an act but a habit. ~Aristotle 

Dear heart, it's mid-February, the crowd at the gym is starting to thin, and the motivation behind your New Year's Resolutions may be starting to ebb. Time to regroup!

My exercise resolution a couple years ago was to sweat every day. I stuck to it, and it was one of the best things I ever did. If you have an exercise resolution (the only reason not to have one is because you already exercise regularly), science has found another reason to stay motivated. If you're already active, it's another reason you're awesome. You already have your current reasons to exercise (like more energy, deeper sleep, better health, setting a good example for your kids, and looking hotter by Valentine's Day). Now you can add YOUNGER CELLS. Sexy, huh?

Yup, on a real, biological level, exercise keeps you from aging. According to this New York Times article on telomeres, German scientists recently studied 4 groups of people and their cells. Two groups were active: a younger group of 20-something professional runners (most on the national track team) that trained about 45 miles a week, and a second group of middle aged, serious runners with an average age of 51 that trained about 50 miles a week. The other two groups were couch potatoes - a young group and a middle aged group. What did the scientists notice?

1. The active middle-aged group looked much younger than the middle-aged couch potatoes.
2. The cells of both younger groups were about the same age, according to their telomere length. Not surprising, since their cells haven't had the chance to divide much. Telomeres are tiny caps on the ends of your DNA strands, and every time they replicate, the telomere gets snipped. If they become too short, they die or become suspended. So the shorter the telomere, the more tired and aged your cell.
3. The cells of the older couch potatoes had telomeres that were 40% shorter than that of the youngsters.
4. The telomeres of the older active crowd were about 10% shorter than the younger subjects.

So there you have it. Exercise really slows down the aging process. On a cellular level. Yet another reason to keep your resolution stoked.

What to do - Keep Exercising!

1. If you haven't been exercising, read this post on Mindful Exercise to get started.
2. If you've started exercising, keep going! It takes at least 31 days to build a habit. You're probably not exercising every day, so that means 31 days of active exercise. Over the years it's become a habit for me - I feel antsy when I take time off exercise now.
3. If you've slacked off, it's ok. It happens to everyone. Just start exercising again.

What I ate: vegetable juice, 1 banana, 1 cafe au lait, lots of macadamia nuts, roasted vegetables + whole wheat pasta, 4 squares dark chocolate, 1 coffee, 4 Pringles (they were sitting out at the office), cheese, 4 baby carrots + hummus, quinoa + ground flaxseeds, stir-fried bok choy + tempeh, hot chocolate, 40 oz. water

Exercise: 10 min. stationary bike + weights

Cold Weather Exercise

Everyone is a house with four rooms - a physical, a mental, an emotional and a spiritual. Most of us tend to live in one room most of the time. However, if we don't go into every room, every day, even if only to keep it aired, we are not a complete person. ~Indian axiom

Some people seem to think winter is a reason to hunker down and stop exercising. We've even heard that it's impossible to exercise in the cold. Let's debunk the myth immediately - turn on the television and check out all the football players wearing short sleeves in the snow. Then think about all the skiers. Exercising in the cold is not going to kill you! Some people even prefer it - we'd take winter running over summer running any day of the year. One benefit of winter running is that we actually run faster (to warm up).

Get up and get out!  Life doesn't stop for weather. You don't want your blood to congeal in your veins, do you? You might need to bundle up a little more, but go for your regular walks. Things look different in the cold - check out the winter light and admire the bare silhouettes of trees without leaves. You might feel chilled at first, but your body will definitely warm up and what felt like not enough clothing might feel like too much - dress in layers. 

What to do - Exercise in the Winter

1. Keep your routine going. If you're a morning or evening exerciser, don't change it for the weather.
2. Motivate. If the idea of getting outside makes you cringe, make it easier on yourself. Lay your clothes out early so you don't have to spend time looking for them. Find a friend to go with. Think about how good the hot chocolate and hot shower will be when you get back.
3. Layer up. You'll get better at figuring out what works for you at certain temperatures. For us, this simple formula works for running (in degrees Fahrenheit):
   • 50+: shorts and short sleeves
   • 40+: running tights, long sleeves (+ a running vest it it's low 40's), and a hat
   • 30+: running tights, long sleeves, a fleece, warm hat and gloves
   • 20's and below: running tights, sweatpants, t-shirt, long sleeves, a fleece, fleece hat and gloves
4. Have fun! Remember how you used to be able to play for hours in the snow? This is your chance to relive that joy.

Get out and get your cheeks flushed. You'll look and feel great! Here's another take on cold weather running by Food-Fitness-Fresh Air. 

What I ate: 1 grapefruit, macadamia nuts, 1 latte, fancy tea: 1.5 pots of tropical green tea, 1/4 egg, 1/4 cucumber, 1/4 watercress, 1/4 turkey sandwiches, 1 can Progresso Chicken + Wild Rice soup, baby carrots, hummus, 40 oz. water

Exercise: 6 mile run, 20 minutes lifting

Virtues of Strength Training

Take care of your body. It's the only place you have to live. ~Jim Rohn

You know you should be exercising, right? You're biking, walking, taking the stairs - working out your heart and body. That is awesome. But don't forget to strength train! Men are usually sold on the virtues of weight lifting, but the ladies often need more convincing. So, listen up. Strength training makes you:

• Gorgeous. Anyone want to argue the merits of a flabby body in a swimsuit vs. a toned one? (If you're a woman, and you're worried about developing huge muscles, forget it - it's not going to happen.)
• Healthy. Lifting weights can help strengthen your bones and prevent osteoporosis, as well as a whole host of chronic issues like back pain, diabetes and depression.
• Better. A stronger body means you can do everything better. You'll have better posture, be better at all sports, and you won't get tired as quickly. 

As you age, your muscle mass declines. You become more frail, and if you don't do anything to replace the lean muscle, you increase the percentage of fat (read flab) in your body. Women naturally have weak upper bodies. Without weight training, many women lack the strength to lift their own bodies as they get older. Lots of broken hips are sustained by women who can't get themselves out of the tub. Let's make sure that's not you. The good thing is that strength training increases your muscle mass, however old you are. If you start now, you can get rid of those batwings and have toned arms for your holiday outfits.

What to do - Strength Train

1. Add strength training to your exercise routine. It's only one part of your exercise - the others are cardio and stretching.
2. Find a place to weight train. Join the gym. Or find a chair and some floor space at home.
3. Commit to a strength training routine. If you join a gym, you often get a free introductory session with a trainer. Tell her you need a basic weight training routine. If you don't belong to a gym, you can always do push-ups, sit-ups and lunges at home. Browse through some fitness magazines for a routine, find an exercise show on TV, or buy/rent exercise videos (you can borrow them from the library too!) Look online - here's a workout from Women's Health. Here are some basic routines from Men's Fitness. Don't feel compelled to do a man's or women's workout - the moves and benefits are the same.
4. Rest. When you exercise, you tear your muscles, and they get stronger by building back up during recovery. If you work out a set of muscles one day, give them at least a day's rest.

Want to read more?

• Mayo Clinic article on strength training

What I ate: vegetable juice, latte, macadamia nuts, banana, Stacy's pita chips, 2 cups of coffee, quinoa, 2 Ferrero Rocher chocolates, steamed broccoli + tofu, brown rice + steamed broccoli + tofu + mushrooms + ground flaxseeds, hot chocolate, 60 oz. water

Exercise: none 

Exercising After a Break - Baby Steps

 My friend's adorable daughter Hannah steps across a formidable obstacle     © Kristina Wollan

Take the first step in faith. You don't have to see the whole staircase, just take the first step. ~Dr. Martin Luther King Jr.

Mindful Eater, I just got back from vacation in the Middle East so I have been a bit delinquent in writing. The other thing I've been delinquent about is exercising. I love to run when I travel, but this time I deferred to the advice of friends who told me that running in the streets would be considered extremely odd. So I ate a lot and walked instead. 

16 exercise-free days passed. And now I'm out of shape. My last run was 26 miles, and yesterday I could barely run more than two slow miles. I'm also more tired and less energetic than I used to be.

If you stop your regular exercise routine, your cardio fitness will decline after a week. Strength-training lasts longer, so it will take a couple more exercise-free weeks for you to lose strength fitness.

Of course, the best thing is to not take a break from exercise. But sometimes it happens (or maybe you're just starting to exercise for the first time). It's not the end of the world - don't panic! I might be out of shape now, but I know that I can get back on track in a couple weeks. And so can you. Slide into your exercise routine slowly - you want to make it a permanent habit instead of burning yourself out - then it'll take even LONGER to get back in shape.

What to do - (Re)Start Your Exercise Routine

1. Make a commitment to start exercising again, and stick to it. I got home Tuesday night, and went on a little run Wednesday morning. It was tough (I wanted to sleep in), but I was really glad I did it.
2. Create a little plan and start slow. Your muscles tear and then repair themselves to get stronger when you exercise. If you push it too hard, you can be setting yourself up for injury and burn out. You're not in a race to get fit - you're in it for the long haul. I jogged a slow two miles on Wednesday, then did some easly lifting on Thursday. If you're working out for the first time, start walking!
3. Note the progress that you are making after a week. You might not be where you want to be (and where you will be), but you've made serious progress. Be proud of your accomplishment.
4. Stick to your plan! You may feel exhausted for the first few days, but then before you know it, you'll be brimming with energy and sleeping better.

Want to read more?

• Why you should exercise and how to get started
• Excuses for not exercising
• SparkPeople article on starting exercise slowly

What I ate: hemp milk, Barbara's Bakery Oat cereal, 1 hard boiled egg, Brown Cow Cream top yogurt + ground flaxseeds + Sarabeth's peach-strawberry jam, macadamia nuts, dried apricots, Cosi: 1/2 Signature Salad, small tomato basil soup, 3 squares dark chocolate, brown rice, steamed brocolli + tofu + soy sauce + sesame oil, hot chocolate

Exercise: Jogged 2 miles