The New Food Guide Pyramid

2007-08-20T21:45:00.000-06:00

Wow! Nearly 8 months later and all this talk about running....well, I finally ran my marathon on May 19th. It was AMAZING! I loved almost the entire run. I felt remarkebly well throughout the race and was just happy to be running. Ogden canyon was beautiful! I even got my dad to start thinking about running the same marathon next year. Now all I need to do is convince Brendon to do the same.

Which leads me to even more exciting news....I'M ENGAGED! That's right! I will be marrying the love of my life, Brendon Holmes, next month. We cannot wait. I will post some pics of us.

And, with more constant reminders from Heidi and others, I'm sure I will keep more on top of this.

In the next month or so, I'll get a new blog for the new Holmes couple!

2006-12-13T16:16:00.000-07:00

A Marathon at Santa’s Place?!?

As I’ve mentioned before, running a marathon is a goal of mine for this upcoming spring. I’ve been running for a few years now. Running has become one of my passions and I look forward to the running my first marathon in May.

The winter has been a bit difficult. I’m not a fan of the cold weather: I’d rather run in 90 degree weather than in 30 degree weather. I’ve been reading about alternative running (and cross-training) routines, but was shocked when I came across an article in Runner’s World briefly mentioning a North & South Pole Marathon!!

Quite frankly, the North Pole is no place for anybody besides Santa, his elves, and the reindeer. Many people (I used to be one) think running a marathon is crazy…but running a marathon in the North Pole!?! Now that’s crazy!!!

The North Pole Marathon is on April 15^th and allows runners to really prove their strength. Running on 6 to 12 inches of snow between you and the frozen Atlantic, runners test their endurance to the extreme weather conditions, their mental stamina, and their physical strength. For the really hard-core marathon runners, this may be something to seriously consider.

As for me, I’ll stick with the (what I thought was) freezing weather here, with the option of running on a treadmill in a normal temperature.

2006-12-09T16:51:00.000-07:00

Calories, Scales, and Desperate Dieting

Having never been on a diet myself, I don't completely understand all of the logic behind calorie--counting, eating nothing but fruit, and avoiding chocolate all together. That being said, I do have an understanding about the desire to be fit and feel good about your body.

I ran across an article about uncovering dieting myths. It's really quite interesting, if you're big into the whole dieting thing.

For me, these are the guidelines I follow:

Never, ever, ever weigh yourself! I haven't weighed myself in almost two years. It simply does bad things to me. I start to feel bad, even if I have no reason to. I was reading about weighing yourself on a scale and how obsessive people shouldn't do it. I guess I learned that I'm obsessive. I'd never thought of myself as obsessive...who knew?
Incorporate fruits and veggies as snacks. It's not bad to eat frequently. In fact, eating more frequently helps keep your metabolism higher. Snacking, as long as it's healthy food and doesn't exceed a healthy number of calories, is good. In addition, I find a banana or almonds to be a lot more filling than a candy bar.
Avoid eating when you first go home, unless you really are hungry. Usually, when I go home, it's dinner time. The food break I normally get when I go home now triggers a psychological need to eat whenever I walk in my front door. It's not necessarily hunger.
When you're hungry...EAT! Our bodies are pretty amazing and are capable of helping us understand when we need nutrition and food in our stomachs. A well-known test I frequently use is to ask myself if I'm willing to eat an apple or carrots. If I am, then I really am hungry. Then I eat!

It's really important to find what works best for you. Managing weight isn't always easy, especially during the emotional times of life. The best thing to remember is that nothing is bad, as long as it is rationed.

Find nutrtious foods you enjoy. Don't starve yourself! Don't limit your diet to specific foods--sooner or later you'll get sick of it.

I once heard Dr. Phil say, "Don't live to eat; eat to live."

...and that's my two cents about dieting!!!

2006-12-07T18:34:00.000-07:00

Deep Water Running: One Method of Cross-Training

With the cold winter, I have been looking for alternatives to running. While looking up information, I discovered water running. I have never heard about water running before today. It’s an interesting way to run.

When I first heard the term from Runner’s World, I pictured going to the swimming pool and trying to run in the kiddy pool…but I was mistaken. Water running is a low-impact way of running, involving floaters (or any object to keep you afloat) under your armpits. As you stay afloat, your legs move in a similar manner to running on the street.

AquaJogger offer a buoyancy belt to help keep you afloat, along with water shoes, water weights, and a video about water running for $89.95. I’ve never tried it, but it looks interesting.

I found an article about the benefits of water running, as well as good technique.

Benefits include:

Reduced stress on joints
Increased range of motion
Cardiovascular training
Strength training
Varied workouts

If you’re serious about trying this, it may be beneficial to read Elizabeth Quinn’s article “Benefits of Deep Water Running.”

2006-12-07T16:05:00.000-07:00

Cross Training

With a goal to run a marathon this upcoming spring, I’ve been trying to become well-educated on a good training routine. One strategy of a well-balanced training routine includes a cross training program. Not only is cross training beneficial for marathon runners, but also any exercise enthusiast.

An article about cross training was written by Matt Fitzgerald including the benefits of implementing a cross-training program. The following include some of these benefits:

Injury Prevention
Variety in your Routine
Improve Fitness
Rehabilitate Injury
Rejuvenate the Mind and Body

Runner’s World offers four suggestions to cross training specifically for runners:

Choose workouts involving similar muscles to those used when running
Keep your heart rate up
Check your resting heart rate to make sure it doesn’t get too high
Incorporate running to your cross-training routine

2006-12-02T12:45:00.000-07:00

Let it Snow! Let it Snow! Let it Snow!

Not really. For those of you who know me, you know snow isn't my favorite thing. One of my least favorite things in the world is feeling cold: it's one of the most uncomfortable feelings. I'm a fan of the 90 degree weather in the summer and the sun blazing in my face.

Fortunately, it has taken longer than usual to cold this year, and for that, I am very grateful. But eventually and inevitably, the cold comes. It arrived this past week. Another disadvantage to the cold and the accompanying snow is the interruption to a good, running routine.

I don't particularly mind running in the cold, but running in slippery snow is not the safest (or the most effective) way to get in a good, hard run. When I saw an article on Runner's World, I was intrigued with the article about running in snowy weather conditions. I read the article about a week ago, and keep thinking about what was mentioned about treadmills. Like most people, I have a hard time running in one spot for prolonged periods of time looking at the time tick away (as a much slower pace than it does when running in an open area).

The following are a few beneficial tips if you, too, have to resort to running on a treadmill:

Break up the monotony by adding a slight incline or speeding up your pace for a small period of time
Take time to run for prolonged period of times on a treadmill (i.e. start with 30-40 minutes and gradually increase your time; due to the change of surface)
Slow down if you feel fatigued--this naturally happens when running on your own so don't hesitate to follow the same pattern while on a treadmill

What are the Benefits?
Despite the boredom of a treadmill, it helps build mental stamina. Runners who have qualified for Olympic runs, like Chris Lundstrom (running the Boston Marathon in 2:17) have used the treadmill to keep themselves in shape during cold, winter months and Lundstrom gave credit to the treadmill for becoming more mentally strong for his marathon run.

Treadmills allow you to maintain a schedule: often times you have to rearrange your running schedule with snow. Nothing is more frustrating to me than mentally preparing myself for a run the next morning, only to wake up to large snowflakes falling on the ground.

Finally, treadmills help maintain a good pace. While runners should be careful not to exhaust themselves, I see a lot of potential of a treadmill helping me develop a constant pace for running.

Still Want to Run Outside?
If I still haven't convinced you running on a treadmill is something you should try, the following are a few guidelines from Runner's World to keep in mind:

Run shorter durations and closer to home
Avoid running longer than 30 minutes in temperatures under 32 degree Fahrenheit
Layer your clothing: zippers are an effective way to allow variable body temperatures
Get the right kind of shoes (see "Gearing Up")
Drink the same amount of water you would in warmer temperatures
Slow down (it's typically more difficult to breathe in cooler temperatures)
Be flexible with the time of day you run (if the sun comes out, go running then)
Consider running on soft surfaces, like treadmills (...sorry, there's no way around it)

2006-11-29T12:16:00.000-07:00

Fad Diets vs. Lifestyle Change

I picked up the newspaper from my university with the headline "Eyes on the SIZE." I have always been intrigued with body image articles and picked up the newspaper. Several articles were discussing various aspects of body image and weight management.

One article discussed size changes (by clothing manufacturers) over the past few decades. I found it interesting that I've often heard Marilyn Monroe wore a size twelve. The truth is, she would wear a size zero in today's world of sizes. Clothes simply didn't come in a size smaller than twelve back then. Manufacturers play off of the mental satisfaction a woman gets from buying a smaller size, and thus, make smaller sizes to appeal to these women.

Another article discussed the media effects on men and women. I found it interesting that a lot of statistics were gathered about the negative effects evidenced by eating habits (i.e. skipping meals, purging, etc.)--with over 60% of college women (on this campus) admitting to currently be on a diet of some sort--yet the people with their pictures said they didn't care about what the media portrays about how their body is perceived. While many may be comfortable with their body image, I'd argue that the media has some impact on how everyone perceives and feels about their body. Collectively, society agrees upon a "healthy" look by body image. Society has been bombarded by a false norm, and as a result, individuals' perceptions have become clouded. The statistics and the individual comments in the article do not agree.

One of the most fascinating ideas to me is fad diets. Personally, I have never been on a diet. I have never told myself I could not have absolutely nothing of any particular food item. I simply love everything too much: chocolate, bread, chicken, sugar...you name it! Also, for me, if I told myself not to eat anything of one particular item, simply knowing that I'm not allowed to have it would drive an added want in me. I was shocked with the number of women who skipped meals. Obviously the media has had an impact on our perceptions of our body. When anyone feels like they need to avoid eating when hungry, the evidence is clear that external forces are influencing behavior.

I am a firm believer in being healthy. Whenever I hear about fad diets or a "quick fix" to a health-related matter, I become concerned about the individual. There is no such thing as a quick fix to your health! Don't starve your body (by starving your body of any particular nutrients or all nutrients together), take care of it. If you are serious about changing your body, recognize it take a lifestyle change. It's a matter of (...I know you've heard this before) exercise, eating right, and taking care of yourself.

2006-11-24T17:19:00.000-07:00

COOL TOOL!
I found a helpful tool for anybody ready to train a marathon. Runner's world impresses me more and more everyday! Today I found a
personalized training schedule according to your current running abilities (duration and speed). Simply enter your information about how fast you run, how fast you'd like to run your next marathon, and when you'd like to begin to train and the computer will generate a training schedule for you...it's that simple!

2006-11-22T17:16:00.000-07:00

Living in the Valley of Hills
I live in an area with a LOT of hills. In fact, that's the reason I postpone learning how to drive a manual car. I seem to roll backwards too often, and quite frankly, it scares me to death. Not only do hills affect driving, but also running.
Hills are good for running. I once read somewhere that it's good to throw in a hill every now and again to your run. Living where I do, that's not really a problem. I found another source of information with benefits of running hills.
After reading the article, I am motivated to really run as many hills as I can. The article mentions benefits with "training distances, anaerobic capacity, and strength." With my own experience, pushing yourself beyond a typical run (including adding hills) does a lot more than benefit you physically. The mental state to push yourself while running also adds unmeasurable benefits. It's always fun to come home from a run where you know you pushed yourself a little more than your last run and prove to yourself, one more time, you can do anything you put your mind to.

2006-11-20T09:41:00.000-07:00

While reading "Runner's World" this morning, I was trying to find an article I saw last week about accepting your body. Needless to say, I couldn't find it. If you find it, let me know.

As I was searching around, I was amazed at the variety of information found on the site. Everything from purchasing the right mP3(something I'm currently in the market for) to eating right while training (something I need to work on). I came across an article titled "The 25 Golden Rules of Running." The article covers just about everything you can ever think of: shoes, recovery, diet, length of a run, intensity, tempo, and dress.

I found the "dress code" interesting. The article reads as follows:

Dress for runs as if it's 10 degrees warmer than the thermometer actually reads.

To put it another way, dress for how warm you'll feel at mid-run--not the first mile, when your body is still heating up. This means choosing the right apparel. "On cold days, the new soft-shell tops and tights are light, warm, and breathable," says Emily Walzer, fabrics editor for Sporting Goods Business Magazine. "On warm days, wear a lightweight performance fabric next to your skin, which will disperse sweat through evaporation."

Living in a rather cold climate, I don't get too excited about running with one long-sleeved shirt and a pair of long pants. I'm really glad it hasn't started snowing. As for now, I'll keep my two layers of clothing. I'd rather be running in warm clothes than laying in a warm bed.

2006-11-13T21:57:00.000-07:00

Twenty-six miles and three hundred and eighty-five yards…the distance I’ll be running next spring for the first time. After finally reaching a point in my life where running has become enjoyable, even serving as my “sanctuary,” I am preparing myself to train!

How do you do that? For those of you interested in running, I have compiled some valuable resources to help you (and me), whether or not you are training for a marathon.

Hal Higdon is a master marathon runner. After running 111 marathons, I’ll take his word for it. Not only does Hal actively participate in running, but he also has 34 published books, many of which include books about running.

Another source of good information comes from Runner’s World. A lot of information is available for just about everyone, whether or not you are a runner. Do you need equipment? What about information about health and nutrition? Do you lack motivation? Runner’s World is the place for you to visit.

I have really enjoyed a monthly newsletter sent directly to my inbox from Active.com. Good information about nutrition and health-related matters have helped me learn about what I should (or shouldn’t) be eating.

Finally, blogging with others about running has offered a new world of information.
• http://completerunning.com
• http://runningandhealth101.blogspot.com
I’ll add more as I find them.

Hopefully, by compiling a lot of information and researching all I can, I’ll be ready in the spring of 2007 to run my first marathon!

2006-11-07T09:37:00.000-07:00

Health Claims...A Common Pattern
I don't know about you, but I hear a LOT of health claims about a variety of food. Personally, I've always been a fan of the Food Guide Pyramid. I've never been on a diet, nor have I ever told myself that I can't have absolulutely nothing of any particular food item (i.e. chocolate, sugar, ice cream). That being said, I'm pretty health conscious. I pay attention to what I eat, but I don't think I go overboard about it.

I came across an article titled "Improve your mood with these foods" from the Today Show. I've read my fair share of articles about what is good to eat, what isn't, etc. But I see a common thread. I don't understand why we have so much "new" information about what seems to be a well-known fact about what constitues a "good" diet.

Whole grains, eating in smaller portions more frequently, fruits and veggies, low-fat dairy...the list goes on. Anything new? Nothing I've haven't heard of before.

2006-11-04T11:32:00.000-07:00

Calling ALL Runners!
While taking my run this morning, I thought about how little I really know about running. In my last post I mentioned I am a "self-proclaimed runner." The "self-proclaimed" serves as a justification for my title of "runner." The truth is I have never had any real training for running. I hated running in high school so much that when our volleyball team received letters from the track coach to join the track team, I laughed. I avoided running like a plague.

So, I'm calling all runners for any tips or advice you may have. More specifically, I want any advice you may have about long runs (8+ miles). When I first started running, I thought, "How hard can this be?" So I don't know the "right" way to run (if there is a right way to run), the correct way to stretch, or the best diet for the day before a long run.

Maybe you can help. If you know yourself, let me know any info you may have. If you have read any good, helpful books, let me know. If you know of any reliable websites for info, let me know.

I would like to compile a list of the top ten things any runner should know about running. Give me your ideas and I'll put something together!

2006-11-02T18:45:00.000-07:00

I love running! This hasn’t always been the case. In fact, I quit playing basketball after my freshman year of high school because I hated all the running. After turning to volleyball, I discovered my passion for staying active and working hard physically to feel good about myself.

After playing volleyball my senior year, I was no longer in training for the next upcoming volleyball season and had less physical activity than I had in a long time. I ran every now and again, but didn’t enjoy it.

My freshman year of college, I ran off and on with a desire to have regularly-scheduled physical activity, but lacked transforming the desire into action. When I moved into my new apartment my sophomore year, I met a roommate who loved to run. One of our first conversations revolved around running and I was excited to have a running buddy.

That’s when it began. I learned about her marathons and began running more regularly. This is when I developed my passion for running.

As a proclaimed “runner,” I have yet to run a marathon but am planning to run one next spring. I have a regular schedule and enjoy my “long runs” every Saturday.

Digital Marathon Running
While sitting in class, I came across the "New York Times" with an article on “Running the Digital Marathon.” Apparently I’m a little behind the times. I usually run with my Discman in hand while I run past everyone and their iPods.

Not only are runners using iPods and MP3s, but are also turning to digital devices to track their running. Look out XBox and old school Nintendo…global positioning systems allow runners to maintain a constant pace. Runners can use a GPS system to make sure he or she is keeping pace with an imaginary rabbit. It’s gaming at its best!

Another technological advancement in marathon racing is the use cell phones. While many marathoners enjoy the upbeat music to remain motivated, others enjoy keeping in contact with friends to receive support and encouragement. Cell phones are also used as tracking devices. Subscribing to a GPS system through your cell phone allows marathoners to call friends who track their distance and speed via computer.

While new technological advances are being embraced by some, others don’t like the idea. The distraction and glitches may deter from the marathon and take away from the traditional marathon experience.

While the only technology competitive marathon runners can use is a stopwatch, non-competitive marathon runners have a variety of ways to keep themselves on pace and occupied while running.

No matter how you like to run, the important thing is that you are enjoying your time.

2006-10-20T23:43:00.000-06:00

Eating Disorders linked with hair
A new test by my very own Brigham Young University found that hair strands can help pinpoint people with eating disorders. Apparently, the protein that pushes hair out and forces growth is a “record of day-by-day nutrition.”

With only five strands of hair, abnormal eating disorders can be detected.

The question that came to mind as I read this article was, ‘how did researchers get those with eating disorders confirm the findings?’ Typically, people with eating disorders are reluctant to claim their abnormal eating patterns.

2006-10-19T22:43:00.000-06:00

So…I’m just trying to get used to the whole “blogging” idea. I’m a little apprehensive, but hopefully this will get better as time goes on.

I think I’ve found something interesting (at least to me) to blog about. But first, here’s a little story:

I was taking my long run this morning, enjoying the exercise and stress relief, when I started thinking about my blog. Let’s be honest…I haven’t put in a lot of time for my blog (partially because I didn’t know what to blog about). Anyways, I realized that I love reading and studying health and fitness. I’ve subscribed to active.com, I can spend hours looking up recipes on recipes.com (previous to this busy semester), and I enjoy reading the health news from ‘Today’s’ website. I’m really excited now, because I have a scholastic excuse to keep up-to-date on these subjects. Grades may not be so bad after all.

Health News
As a college student, I find myself finding any way to save a little extra money. Don’t you cringe when you throw food out? I used to despise throwing food away, but I haven’t been as bad now that I’m in a dinner group, and know that I’ll still have a meal provided for me tomorrow, whether or not I throw out leftovers.

What’s the first image that comes to mind when you think of a college fridge? Do you picture fuzzies, abnormal colors, and out-of-date labels? My least favorite cleaning check each month is the fridge. You never know what you’ll find.

All this being said, I’m a pretty clean person. I’m not a germophobe individual, however, I am a college student with a busy life and sometimes cleaning out the fridge isn’t at the top of my ‘to do’ list. Naturally, with four people’s food in the fridge, some items get neglected and start to grow strange objects.

So how do you know what’s safe? What items do you throw away and what items do you cut off the green particles and eat (in an effort to save money)?

Dates…how important are they?
Phil Lempert, food editor, offered some good advice for all refrigerators, especially a college fridge. In his recent visit to NBC’s Today Show, he explains the difference between the words “expiration date,”“best-if-used-by,” and “sell by.”

Is eating mold really that bad?
I remember my sixth grade science teacher, Mr. Wood, once telling the class that eating mold generally doesn’t do harm. Here I am 15 years later, still believing this fact. Later in life, I heard that mold starts growing from the center. Anytime you cut a piece of mold and continue to eat the food item, you are still eating mold. But, according to Mr. Wood, it isn’t that bad.

I decided to do a little research and the following is a concise list of my new understanding about mold…
• Mold can simply be
cut off of some food items (i.e. hard cheeses, and crisp fruits and vegetables), while other items should be thrown away if mold is found (i.e. yogurt, soft cheeses, and bread)
• Mold contains a disease-causing bacteria, but is highly unlikely to cause cancer because the human stomach produces enough acids to destroy the agent
• Turn the refrigerater down to 34 degrees to be safe—most of our refrigerators are set at 40 degrees
• When in doubt, throw it out!

2006-09-26T15:35:00.000-06:00

Success in College

As a senior graduating in April, I have recently had a lot of reflection time about my past four years of school and life. While contemplating the topic of my blog, I searched out others postings, noting their passions, hobbies, and interests. Although I have a number of passions, hobbies, and interests, I quickly realized the past four years of my life have been a juggling act to maximize my school experience while maintaining a “life” outside of school. School won out my freshman year, and by the end of that year, I made a decision to be more balanced.

To all of the freshmen (and those stuck in a rut), I give you the words of a wise grandfather who was quoted by my dad: “Don’t let school get in the way of a good education.” There is a lot of truth to this statement.

Keys to Success

PRIORITIZE
What’s important to you? What do you want to accomplish in life (both immediately and in the future)? Make a list! Some of your priorities may include:
· Community service
· Time with friends
· Start or develop a hobby
· Read & study...afterall, you are in college to learn!
· Keeping in touch with family
· Involvement in activities (i.e. clubs, organizations, etc.)

GOAL SETTING
Goals are SMART!
Simple
Measurable
Attainable
Reasonable
Timed
Setting weekly, monthly, yearly, and life-long goals are a sure way to accomplish whatever is important to you. Simply make sure your goals are SMART!

PLAN
You can accomplish anything you put your mind to. You can be anyone you want to be. By prioritizing your desires and setting goals, you can plan whatever life you’d like.

2006-09-21T17:03:00.000-06:00

My first posting! Wow!

2006-09-13T16:53:00.000-06:00

2006-09-13T16:46:00.000-06:00

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