Get Fit Slowly

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Well, today marks the two-week anniversary of my back tweak. It’s a lot better, but still not perfect. I can live my life (except for running with the kids) pretty much pain free. I’m not wincing every time I sit, stand, or roll over in bed any more. But I’m still hurt. I haven’t been to the gym in two weeks because of it, and I’m missing it a lot. It’s time to head back in and get a light workout and see how it feels. On Monday, if I’m not 100% better, I’m calling a doc. I just don’t know who to call–my primary care doc, a back doc, a sports doc, a PT? Who knows???

Meanwhile, there’s been a lot of good posts from the guys at the fitness health network, here are just a few of them.

Lazy man wrote two interesting posts about weightlifting that seem pretty relevant to my life right about now. The first one dealt with free weights versus machine weights, and the second dealt with building muscle strength in your legs.

Weight Ladder wrote about some ways to dramatically decrease your calorie intake. I’m not sure how dramatic they are, but they are good ideas to help you cut calories from your diet.

And Israel wrote a really good post about the link between the rise in obesity in America and the rise in quick weight loss diet programs. It’s a good read.

Next week, I’ve got one more Superfoods post planned so if you like it you have something to look forward to and if you don’t, you only have to skip reading one more entry. Have a great weekend.

I have a lot that I want to say about SuperFoods–I feel like I could write a book about the book. My first post was meant to provide a brief introduction and based on some of the comments, it was probably a bit too brief. One reader commented the following:

Blueberries are a wonderful source of phytochemicals, true, but so are grapes, apples and other berries. Many phytochemicals (but not all) are antioxidants, so that is good… And why focus on just walnuts? Peanuts (actually legumes) are a wonderful source of protein and good fat; all forms of nuts are great, though Almonds are actually some of the *best*, nutrition-wise. This diet seems to hugely exclude other foods that have a wider array of nutrients, and so you would be limiting your intake of these other nutrients.

One of the points (that I should have mentioned earlier) of the Superfoods Rx is that the 14 superfoods all have substitutes called “sidekicks.” Sidekicks are beneficial for a number of reasons. Maybe you hate blueberries and refuse to eat them. That’s fine, eat other types of berries. The 14 superfoods listed were deemed to be the best of best, but that doesn’t mean you have to eat only those–go ahead and vary your diet.

What I really wanted to write about today are the guiding tenets of the SuperFoods Rx. The plan was designed to be a simple one that rests on several important principles:

Superfoods Rx is the “best diet in the world.”
The superfoods Rx guiding goal is to “identify the best, buy the best, and eat the best!” The research for this book can be broken down into two general categories: analysis of the diets of the “healthiest societies in the world”, and analysis of foods that were proven to reduce the amount of free radicals in the body.

It’s been argued that two of the healthiest societies on the planet are the people of Okinawa and the people of the Mediterranean. The people of these societies actually have similar diets on the nutrient level.

• They are primarily plant-based.
• They contain a number of protective substances (such as selenium, glutathione, resveratrol).
• They have a good balance between omega-6 and omega-3 fatty acids.
• They have high amounts of fiber, folate, antioxidants, vitamin C and  Vitamin E.

Dr Pratt analyzed these diets and identified foods that showed up repeatedly.  But he also contacted dietitians and food scientists from all over the world in an effort to identify which foods were proven to be the best health promoters.  After combining his two areas of research, the 14 categories of superfoods were announced.

Superfoods are whole foods.
Just what is a “whole food” anyway? There are many definitions of the word, but for the purposes of the superfoods diet, a whole food is one that “is unprocessed, or processed minimally and in such a way that none of their nutritional characteristics have been intentionally modified.” But why are whole foods important? Whole foods contain the precise balance between phytonutrients, fiber, vitamins, minerals and other substances. Since there hasn’t really been much research on the required amounts of these substances, it’s best to let nature provide them in the right amounts without us altering them in a processing factory. Theoretically, it is the balance between these chemicals that makes superfoods so effective at promoting health and fighting cancer. Supplements and processed foods have their place, but one shouldn’t rely on them to keep you totally healthy.

Superfoods Rx equals synergy
Food synergy is the ability of separate micronutrients found in the same food to work together, providing a health benefit that neither could provide without the other. There are many chemicals found naturally in food that we have little understanding of. Surely they play a role in nutrition and health. By eating a diet that contains as much whole foods as possible, you’re ensuring that your body can deal with these chemicals the way that nature intended.

Superfoods are simple; Superfoods are positive
Many diets fail because they’re too complicated. Superfoods is simple. Many diets fail because they concentrate on what you can’t do (a negative)–superfoods concentrates on what you can do ( a positive). The book is full of ideas about how you can incorporate these 14 foods into your diet every day. If you eat lots of superfoods, then don’t worry about the foods you eat that aren’t on the list. Eat well, get lots of exercise, and your body will pay you back in the long run.

The United States Department of Health and Human Services has released its physical activity guidelines for adults and children. The official web site offers a number of different ways to access this information:

• 2008 Physical Activity Guidelines for Americans
• Be Active Your Way: A Guide for Adults
• An activities toolkit for communities and organizations
• The advisory committee report for health professionals and researchers

For the first time, Americans are encouraged to do both aerobic activities and strengthening activities.

The guidelines recommend at least 2 hours and 30 minutes of moderate aerobic exercise every week (moderate aerobic activity as in “I can talk while do them but I can’t sing”) or 1 hour and 15 minutes of vigorous physical activity every week (vigorous activity as in “I can only say a few words without stopping to catch my breath”).

Adults are also encouraged to do muscle strengthening activities at least two days a week. The two guidelines for these types of exercise are:

• Include all the major muscle groups such as legs, hips, back, chest, stomach, shoulders, and arms.
• Exercises for each muscle group should be repeated 8 to 12 times per session.

One nice thing about the Body for Life method is that following it allows a person to essentially meet these requirements. (Not exactly, though. If you do Body for Life by the book, you only get an hour of aerobic exercise per week, and you only exercise each muscle group 1.5 times.)

So, surprisingly enough, I’m meeting the Federal guidelines for physical activity. A year ago, I was a couch potato. That’s progress!

[U.S. Department of Health & Human Services: Physical Activity Guidelines for Americans]

If you’re a long time reader of this site, you know that I’m not a very good dieter. That is to say, when I’m on a diet, I’m not an advocate of following a specialized diet such as Atkins, The Zone, or the grapefruit diet. I am good at logging my calories and making sure I’m taking in less and burning more–when I’m motivated to do so.

That being said, I think I’ve found a diet that contains enough foods that I like that could make me stick to it. Recently, one of my friends loaned me a copy of SuperFoods Rx: Fourteen Foods That Will Change Your Life. I’m sure that most of you have heard the term “superfoods” and could probably name a few of them. But do you know all of them and why they’re good for you? Below is a list of the fourteen superfoods, some of the key nutrients that make them superfoods, and how many servings of each you should aim for per week if you’re following the diet.

What I found most surprising, was that I already eat a lot of these foods on a daily basis, that I like almost every one of these “diet foods,” and how much of them I’m supposed to eat every week. There’s no way I plan on eating 14 cups of blueberries per week, or 7 cups of broccoli. The point is, the more superfoods that you eat every week, the more your body will appreciate it. In the coming weeks, I plan on writing a few posts about this book. I’d like to write about the nutrients in these foods that make them so super, as well as some of the ideas that I found most interesting while reading it. Keep in mind that I’m am in no way advocating that you follow this diet–I don’t plan on doing so. But I did find some of the topics very thought provoking and I want to share some of them with you.

Today was a great day.

As many of you know, the Portland Marathon was held this morning. I spent most of the spring and summer training for the race, suffering a series of injuries, and learning how real runners run. My goal was to run 26.2 miles this morning.

I didn’t do it.

I didn’t walk the race, either.

But I did go to the gym for an hour of upper-body lifting, followed by twenty minutes of intervals on the treadmill, and finishing with some stretching. It felt great.

I know that I’ve done the right thing, foregoing a mediocre race this year for a well-prepared race in 2009. I have a year to get ready, and my physical fitness is already way ahead of where it was when I started this year. (I’m about where I was in late June, I think.)

My legs still give me pain when I run, but it’s mostly minor stuff like shin splints. And because I’m only running twice a week for about three miles, it’s not a big deal. I take a day off when I need to. If the pain gets too bad, I walk, or I stop to stretch. I’m not pushing myself. I’m getting fit slowly.

About time, huh?

Congrats to Mac’s wife, Pam, for running this morning, and to everyone else who participated in the race (or any other marathon this year).

I’ll be on vacation this week, so my posting may be light (or non-existent). Have fun!

This is a guest post from my wife, Pam. This Sunday, she and several other people we know will be embarking on that masochistic journey that we call the Portland Marathon. Here are some tips on how to get to finish line on race day.

If you have done proper training for a race (and of course you have!) there are three main things that will keep you from getting to the finish line:

1. Insufficient fueling and hydration (presumably the cause of muscle fatigue and muscle cramps)
2. Blisters and foot problems
3. GI issues

While injuries are not uncommon in runners, disabling acute injuries that occur during the race mostly tend to be limited to sprinters (we’ve all seen a sprinter start limping mid-race with a pulled hamstring). Acute injuries in endurance races are fairly uncommon and include things such as falls or sprained ankles — and even then these are often not severe enough to prevent you from finishing the race.

Chronic injuries can and do flare up during races. So if you have been plagued by injury during your training, this is another thing that may get in the way of you having a good race. If your training has been injury free, your race is likely to be as well.

Here are a few tips to avoid the other three big potholes.

Proper fueling and hydration
Your muscles need energy and water to work efficiently. In the two days preceeding the race be sure eat well, with lots of complex carbohydrates in your meals (often referred to as “carbo loading” as you need to load your muscles up with carbohydrates during this period.) At the same time, be sure to drink a lot of water. You know you are well hydrated when your urine is almost clear and you have to pee frequently.

Be sure to eat before your race as well (usually 2-3 hours before is a good time frame, more on that in the GI section). Keep drinking fluids up till about 30 minutes before your race. For short races like a 5K, fueling and hydration during the race are not as critical, but the longer the race becomes the more important it is to eat and drink while you are racing.

A good rule of thumb is to drink about a liter of fluid each hour. If your race is longer than three hours, such as a marathon, it is a good idea to eat at least 100 calories an hour as well.

Avoiding blisters and other foot pains
Make sure you have a pair of shoes that fit well. Be sure your race day shoes are well worn-in. Do not think that new shoes will be springy and help you run faster! Ideally, you would have run in your shoes for about a month before wearing them to a race, but at the minimum aim for two weeks.

On the same note, don’t test out new socks on race day. Make sure all of your toenails are cut short and don’t have any sharp corners. Make sure your socks are dry at the start of the race (if it is a rainy day, you may need to change your socks right before the race starts).

Remember that your feet will expand when you run, so you don’t want to tie your shoes too tight. However, you don’t want your shoes too be so loose that your foot slides around — this creates extra friction and increases the chance of getting blisters. If you know you have problems with blisters, take preventative measures: moisture wicking socks, blister prevention powders and creams (like Body Glide), mole skin, etc.

Preventing GI problems
GI problems can pretty much be divided into two categories: upper GI problems and lower GI problems. To boil it down further, upper GI problems are mainly stomach cramps and vomiting; lower GI problems come down to lower abdominal cramps and diarrhea. It doesn’t sound like fun, does it? But a few simple precautions should keep you from having these problems.

First eat your last pre-race meal 2-3 hours before the start of the race to give you time to digest your food. Unless you know you have an iron stomach it is a good idea to only eat easilty digestible foods (think BRAT diet: Bananas, Rice, Applesauce, Toast). Meat, eggs and milk are harder to digest and can leave you gassy, so best to avoid these before a race!

Being well hydrated helps prevent cramps. Don’t drink anything with a high sugar concentration unless you dilute it with water (like fruit juices and soda). Don’t experiment with new foods and gels on race day. Don’t over consume during a race. studies have shown most people can only absorb 240-280 calories per hour while running. So don’t think chowing a Big Mac at mile 13 of a marathon will give you lots of extra energy. It will only weigh you down!

When it comes to lower GI issues, it is best to be “running on empty.” Pre-race jitters usually do a pretty good job of taking care of this! Even so, make sure you hit the port-a-potty one last time 10-15 minutes before your race. Everybody else is trying to do the same thing at that point, so you may need to get in line 20-25 minutes ahead of time. Many performance gels and beverages contain caffeine. Caffeine can boost performance, but it also stimulates the GI tract. Be sure to test your tolerance to caffeine in a training run if you are thinking of using caffeine during your race.

But most importantly: HAVE FUN! The race is a time to celebrate running with lots of other running enthusiasts. Enjoy the day and be proud of what you have accomplished!

See you at the finish line!

Most of you know that for the past three weeks, I’ve been loving the Stronglifts 5X5 beginning weight lifting program.  I’m noticeably stronger, thinner, and firmer in just three short weeks.  My legs are harder, my stomach is flatter, my clothes around the waist fit looser, and best of all, my chest is firmer too.  Several people have commented on my looks in the past week and it makes me feel great.

But isn’t there always a catch?  Friday I felt a little twinge in my back while squatting.  It wasn’t anything big, but it was definitely there.  I thought it was so minor, that I didn’t even mention in it my Friday blog entry.  But by Friday night, things were definitely taking a turn for the worse.  Every once in a while since then, I receive a sharp pain in my lower back on the right side, just above the back of my hip bone.  It doesn’t radiate down my leg, it’s not directly on my spine, but it definitely doesn’t feel like any muscle pain I’ve ever had before.  It worries me a little bit.

It didn’t help that I had big plans for the weekend and that I didn’t alter them at all.  I rebuilt my chicken coop–hauling 2X4’s and 4X8 sheets of plywood from the truck to the pasture and twisting and turning while sawing them definitely put some stress on my back.  By the end of the day Saturday, I was popping Advil.  Sunday I played golf because I HAD to, finished up my chicken coop and hung with the family–all the while popping more Advil.

Needless to say, I didn’t hit the gym on Monday morning, and I didn’t go again this morning because I know it will hurt.  I need to get in there and see if I can do the elliptical machine or the bike–I know running is out of the question for now.

So now I’ve been injured doing stronglifts 2 times.  Maybe it’s a beginners weightlifting program, or maybe it’s for guys who are young?  Maybe what I need is a remedial weightlifting program?  It’s too bad that I see such great results from a program that really only takes 30-45 minutes 3X a week.  I really like the program.

So what’s next?  I don’t really know.  I’m not going to lift this week.  And if my back isn’t significantly better by Monday, I’ll make a doctor’s appointment.  I really hope it doesn’t come down to that.  In the mean time, I’m going to have to watch what I’m eating more diligently with the hopes that I don’t put on a little bit of weight due to the lack of exercise. I’m also going to have to get back to my personal trainer’s workouts until I’ve dropped some more weight and gained some more strength.  Then I’ll get back on the stronglifts program when my body tells me I’m ready.

My neighbor, John, arrived home from Alaska over the weekend. John spends his summers on a 38-foot boat, fishing for fun in the waters around Sitka. He hosts friends and family a few weeks each year, but otherwise his time is his own.

During our winters, he spends a few months in New Zealand, helping friends on a dairy farm. And for two brief windows, John is at home, here in Oregon. From what I can tell, he spends his time watching football and doing yard work.

I like him.

When I saw his car in the driveway on Saturday, I went over and knocked on his door. He was delighted to see me. “Let’s set outside,” he said. And then, a courteous host, he asked, “Can I bring you a Mountain Dew?”

“No thanks,” I said. “I’m watching what I eat.”

“That’s great,” he said. “You do look thinner.”

“I’ve been dieting and exercising,” I said.

“Oh, I hate that stuff,” he said. “I stay healthy by working. I’ve never led a sedentary life. I’m 72 and feel as healthy as I’ve ever been. Well, my knees give me trouble sometimes, but otherwise, I try to stay active.”

We sat for an hour on his porch, discussing boats and neighbors and politics. He sipped his Mountain Dew. I munched on some grapes from the vines that grow wild around his property. He told me about fishing (I don’t know anything about it). I complained about how overgrown our yard is becoming. “It’s too much to handle,” I said.

John told me how fun it was to see my personal finance blog in Money magazine. “I told my friends that the guy who wrote that was my neighbor!” he said.

After a while, I took my leave. “I should go,” I said. “We have company coming, and I have chores to get done.”

“It’s good to see you,” John said. “Hey. You should come up on the boat next summer,” he said. “You’re welcome to come.”

“You know what?” I said. “I think I will.”

I was late for the gym this morning. I just felt like I had to get some writing done before I lifted weights.

When I went out to the car at 11:30, John was in his yard talking with another neighbor, Tom. Tom is 82, and has had heart trouble recently. He looks fit and healthy at the moment, but I know he’s concerned. I went over to say hello.

“What are you up to?” John asked, pointing at the piece of paper in my hand.

“I’m off to they gym,” I said. “That’s my log. I keep track of the weights I lift.”

“That’s crazy,” John said. He’s not the sort to hold anything back. “I’ve never understood why anyone would pay for a gym membership when they can get plenty of exercise at home. Look at me,” he said, and he motioned to his lawn. There was a pile of trimmings and lawn tools — he was in the middle of yard work.

“I’m active,” John said. “I don’t need to go to a gym. Just look at that yard of yours. If you were outside pruning things, you wouldn’t need to go the gym, either!”

We laughed, but I knew he was right. Hadn’t I just been complaining about my lack of time for yard work the other day? Still, I said good-bye and climbed into the car and drove to the gym. I lifted weights. I drove home.

But a part of me wondered if I couldn’t come up with some sort of weekly yard plan that gave me 30-60 minutes of labor every day. I’d kill two birds with one stone! I think that’s a great idea for the future, once I’m trying to maintain a certain level of fitness. But for right now?

Right now I want to keep plugging along with Body for Life. It seems to work for me: I feel strong, happy, and healthy.

Whenever I see a headline with “PETA” in it, I read the article.  I don’t read them because I like or support the organization–in fact, I think their methods are usually a little bit kooky and extreme.  Even though I do love animals and I relate to PETA’s mission I also see the value in using animals for medical and scientific research.  Anyway, this morning I saw a headline in my beloved Statesman Journal reading, “PETA Urges Ben & Jerry’s to use breast milk.”  Immediately I thought this was a hoax, but I continued reading and it was no joke.  PETA actually thinks that breast milk is a viable alternative to cow’s milk in ice cream.  What was B&J’s response you may ask?  “Nice idea, but we’ll stick to what we’re doing.  Thanks anyway!”

Now I’ve heard stories about weightlifters advertising on Craigslist for breast milk so that they can bulk up easier but that’s just one individual seeking to consume breast milk.  Even if Ben & Jerry thought this was a good idea, I don’t think too many people would be into breast milk ice cream.  Call it a hunch.

Speaking of weightlifting, I’ve completed 3 weeks of the stronglifts 5X5 program and haven’t stalled yet–nor have I missed an early morning session.  I’ve successfully increased my weights by 5 pounds each and every time I go to the gym.  In addition to the prescribed exercises, I’ve also added some core work to the end of the routine.  I’m already starting to notice changes in my body.  I haven’t lost much weight (only .5 pounds), but I’m definitely firmer around the chest and ab area and my legs are downright hard.  I need to pick it up on the cardio front so that I can burn a little bit more flab.  In general I’m pretty happy with my progress.  But it’s starting to get hard and I’m anticipating my first failure to reach 5X5 next week.  My legs always have that tired and heavy feeling by the time Friday comes around and this morning’s overhead press was really hard for me–that’s supposed to be the first exercise that people run into problems with.  We’ll see how it goes next week.

I don’t eat much fast food, even when I’m not trying to be healthy. When I do indulge, it’s usually at the Northwest-only Burgerville or at the ubiquitous McDonald’s. The former has many redeeming qualities (including good food), but the latter? Ugh. Maybe I need to reconsider.

Karen at Best of Mother Earth has posted about a 12-year-old McDonald’s hamburger that she keeps as a prop. Why does she keep it? Because it still looks brand new:

Karen writes:

This is a hamburger from McDonalds that I purchased in 1996. That was 12 years ago. Note that it looks exactly like it did the very day I bought it. The flecks on the bun are crumbs from the bun. The burger is starting to crumble a bit. It has the oddest smell.

[...]

People always ask me - what did you do to preserve it? Nothing — it preserved itself. Ladies, Gentleman, and children alike — this is a chemical food. There is absolutely no nutrition here. Not one ounce of food value.  Or at least value for why we are eating in the first place.

Kind of makes me glad I haven’t had McDonald’s in 2008.