Mental Game & Ear pain

For this week, I thought I'd dive deeper into the issue of mental toughness when training and also fill you in on my ear situation...

Mind Over Matter

After a quick second of research, I stumbled across an article from Runner's World online discussing exactly what I struggled with on Monday's run - the mental aspect of running.

Noakes suggests, “If you want to be competitive, you have to learn how to deal with the discomfort. A lot of the heavy, good physical training is about training the brain to cope with discomfort.”

Coping with discomfort is an idea that I'm interested in.  Most behavioral scientists will tell you that humans tend to exert more energy to avoid discomfort that to gain pleasures.  Someone who's starving will work harder to get anything to eat that someone who's already full will work towards dessert.  This makes sense from a biological standpoint -- one doesn't need dessert, but needs a proper meal.

Apparently, the brain has its own type of governor - a mechanism that doesn't really allow you to work to the point of complete exhaustion.  You'll feel like you're giving the full 100%, but it's probably closer to 70%.  This is a survival tactic for the body and the brain.  After all, if you were able to push to the full level of complete and utter exhaustion every time you hit the gym, your ambulance bill would be sky high!

For each person, this is different - of course -- and with training you can push yourself to use up more and more of your energy.  One does this by essentially ignoring the body's "stop it" signals and pushing even more.  Ignoring the pain, cramping, or negative talks is easier said (typed) than done.  See the brain is smart (duh) and knows ways of making you quit, so it takes serious mental fortitude to make this happen.  It also takes lots and lots of practice.

I've found that when I'm distracted (by music, a book on tape, or my own thoughts) the runs go by easier and with less noteable exertion.  It's when my head's all over the place that I really feel I have to force each step.

Runner's World magazine recommend various tactics to occupy your thoughts while running including; replaying your favorite movie in your head or listening to it play on your ipod and imagine the scenes, do math!!, make up a story, play the alphabet game (or any road trip game really, especially if you don't run alone), making a to-do list, organizing your day/week/month, or even try meditation -- allowing the thoughts to come and go as they please without forcing the issue.

Ear Pain

Randomly, I woke up this morning with ear pain and a sore throat -- but all on my left side.  There are no other signs or symptoms, nor have I had any symptoms in previous days.  I'm concerned that it's an ear infection or something sinister, so I'm up and ready to call my Primary Care physician to hopefully swing by today.  I really don't like this feeling!  It is definitely worse when I lay down, so I tossed and turned most of the night away.  

I was scheduled to run today, but I definitely feel my body could use an active recovery day (pilates and stretching later) since I'm upping my mileage.  This will allow my ear and throat to recover too.  I was WIPED OUT yesterday after the 4 mile training run (in the 85 degree heat and 95% humidity), so I'm glad to recover!

For today, I will be happily recovering and hydrating while nursing my sore ear and throat :(

How do you handle the mental aspect of running/training?

Do you ever have a negative inner voice?  How does it affect you?  How do you handle it?

What makes you keep going?

Let me know in the comments below ^_^

Thursday's Thoughts & Things

This week, my mind has been on MOVIES!!!  It's super hot outside, which means I'm happy inside with my AC... and NETFLIX, AMAZON, and YOUTUBE!

Sugar!

I watched That Sugar Film -- which is essentially a documentary a kin to SuperSize Me only the narrator eats 40 teaspoons of sugar per day instead of binging on McDonald's.

Damon is the star of the film as well as the sole participant in this one man experiment.  He and his wife live off of "clean" foods -- a somewhat Paleo diet that's focused around lean proteins, healthy fats, and fresh produce.  This starting point, so the movie claims, will be a stark juxtaposition to what a "normal" diet would consist of.

The rules were simple, he's supposed to consume no more than 40 teaspoons of sugar per day while consuming only "healthy" foods; things labeled as low fat or a healthier option.  He stayed away from "junk" foods; milkshakes, candies, etc... and focused on "hidden sugars" or sugars that you wouldn't suspect a food to contain.  Foods like pasta sauce and crackers are full of these hidden sugars, but so are lowfat yogurt options.

Apparently, as foods are lowered in fat they are also raised in sugar to keep them palatable.

In one scene, the first breakfast of the experiment, Damon reached 20 teaspoons of sugar in one meal.  This breakfast consisted of cereal, a glass of orange juice, and lowfat yogurt.  It shocked me to think that this is a "normal" breakfast for so many.  To start the day with so much sugar, but very few nutrients, is dizzying.

The film is set in Australia, but travels to the US for portions of the film.  One portion of the film discusses the plight of the aborigines as they struggle on the "Standard" Australian Diet.  As they were living completely off the land less than  100 years ago, their rapidly declining health is attributed almost solely to the shift in diet from whole foods to sodas, chips, and crackers.

I would definitely recommend this as a watch for anyone focused on fully nourishing their bodies... it'll start a habit of checking labels on foods & eating single ingredient foods with sunshine in them!

Ex Machina

This one was a recommendation from a friend and is a sci-fi meets thriller that'll leave you thinking.

Hubby and I discussed this during and after the film. 

Basically, this movie discusses Artificial Intelligence and how one computer might pass the Turing Test -- a way to gauge whether a computer has consciousness or not.

Caleb, a young coder, wins his company's contest to spend a week with the boss at his massive and very high tech estate.  The boss, a la Steve Jobs, is a weird and intense and slightly off dude with lots to share. 

At this estate/research facility, Caleb meets Ava -- the AI prototype developed and in need of testing.

Very intense... but super engaging

I recommend watching -- but maybe with your spouse or your friends, so you'll have someone to discuss it with!

Movies I'd like to see

Free State of Jones

Suicide Squad

Star Trek Beyond

Ghostbusters

Miss Peregrines School for Peculiar children

Doctor Strange

Rogue One

**Note, most of these will not come out until later this year -- but I'M SO READY TO SEE THEM!!   :-D

What movies are you watching this summer?  

Do you have a favorite film that keeps you thinking?

 What's your favorite movie genre?

Let me know in the comments below ^_^ 

Thursday's Thoughts & Things

Good evening all!

Here are some thoughts from my Thursday

Why does Pilates feel like so good?

After days of strength training and running, my dabbling in pilates today felt AMAZING.  The stretching and lengthening of my tight muscles make me feel relaxed (like I do after a yoga session) but working some of my minor muscles and my abs also felt like I was actually toning... Not that yoga or stretching isn't toning, it just doesn't feel like a toning/strengthening workout.

I really liked the feeling of engaging muscles that hadn't been worked in a while and will definitely include a pilates workout into my routine next Thursday!

"Rolls" & creases - NSG

NSG = "No Scale Goal"

I thought of this randomly today, but I wanted to set a no scale goal for myself.  Normally, fitting into my clothing or looking better in certain outfits is my loose goal.  Today, I thought a better goal, which is a tad more specific, should be to no longer have a belly "roll" or a crease created by my belly fat hanging over my waistband!

Maybe this is a bit too much info, but my belly is my absolute least favorite body part.  It's always been my trouble zone since I'm technically an apple shape.  Whenever I start gaining weight, you can immediately see it round my tummy.  Unfortunately, it's also the last thing that starts to shrink when I lose weight. 

Having a round tummy (a la Winnie the Pooh) limits me in certain yoga poses and pilates moves -- simply because my gut prevents me from bending all the way. 

I'll reach this No Scale Goal, not when I hit a certain number, but when my tummy shrinks to the point where there's no longer this "overhang" or "apron" of fat creating a crease where my waistband is.  (Does this make sense?)

Snap-Obsessed!

Relatively recently, since I'm not one of these young hip types, I've become obsessed with Snapchat!  The fun filters, disappearing chats, and daily stories have helped to fill the void that comes with summer time. 

I love using it as an accountability measure - snapping moments in my workouts or pics of my meals and sharing with all my friends makes me want to make better choices!

Also, the occasional pup pic -- because my doggy love is strong.

 

What are some of your thoughts from today?
 Do you set "No Scale Goals" for yourself?
 Do you have any trouble zones where you see your weight gain? 

Let me know in the comments below ^_^

Thoughts & Things for your Thursday

I have a few thoughts and things to share today -- most of which are centered around one gnawing fact:  I keep waking up at 3am and can't get back to sleep!

My issue of waking up at the Devil's Hour hasn't happened every night -- but it has happened often enough that it's becoming a problem.  It seems to only happen on days when I haven't had a run or a workout -- and it only seems to happen during the summer months. 

This struck me as odd, because I'm usually super stressed out during semesters and much more calm and peaceful during breaks (summer & winter breaks).

Some research

Of course I turned to Google -- I searched and searched and stumbled upon a few different theories:

• Something in chinese medicine associates this time period (2-3am) with the liver?
• Catholics associate this time (around 3am) with the Devil's hour and some have reported seeing doors close or dark figures lurking as they awake in a panic
• Adrenal gland issues?
• Low blood sugar -- due to spiking sugar throughout the day.

Which is it?

I'm not going to rule anything out -- but the Low Blood sugar option seems like the easiest place to start.  If it's something more sinister I'll need a medical professional or an exorcism!

What am I going to?

My main concern is that my body is somehow out of whack.  For me, falling asleep and staying asleep is the ultimate prize at the end of each day.  The more restful sleep I get, the more I'm motivated to do good works the next day.  The more tossing and turning I do, the more worthless I am the next day.

So my plan is three fold:

1. Workout or run each day - hopefully this will exhaust me enough to sleep all night
2. Watch my blood sugar - by watching what I'm consuming and limiting the bad stuff (ie. refined or simple sugars or simple carbs without protein during meals, too much snacking, lots of processed junk) I'm hoping to balance this blood sugar thing out.  I'm also going to try to have a small snack before bed of an apple and almond butter or carrots and peanut butter.
3. Track my nights of no sleep -- hopefully by collecting more and more data, I'll begin to see larger trends.

Do you ever wake up in the middle of the night?  

What do you do to fall back to sleep?  

Do you watch your blood sugar? Any tips and tricks would be great!

Share your experiences & let me know in the comments below ^_^

  

Thursday Things

Hello!!  Here are some things from my Thursday

Hubby lost 8 pounds!!

Randomly, my hubby weighs in and sees an 8 pound loss!  How amazing!  The only things we've been doing are (1) cooking foods he likes & trying out new recipes and (2) strength training together.

To see such a huge weight loss is super encouraging -- especially since he wasn't "really trying".  Meaning he's not on a strict diet or weight loss program and he's not on a strict workout regiment.

I think the key for my hubby's success is to lean into the fact that he's not super strict with himself -- He likes to go with the flow and do what feels right in the moment.  Maybe this will work for him?

As for me, I prefer schedules and routines -- it's an anxiety thing.

Anxiety

I've written about my anxiety in the past, but today I stumbled across an article that says children/people who bite at their lip skin or bite at the skin around their nails (both of which hubby and I do) are really showing symptoms of an anxiety disorder.

No duh!  Nail biting & nibbling on my fingers has been a coping mechanism for me for years -- I can't remember not doing it.

As of right now, my nails look the best they've looked in a while.  I have them done as much as I can, so I keep my teeth away from them otherwise they'll get destroyed and I'll have wasted money.

Strength training

Hubby and I have this agreement -- He'll strength train with me if we can watch his shows while we do it.  It was an easy agreement, since I usually zone out while working out anyway.  It doesn't matter what's on the tv or radio or whatever as long as there's something in the background.

Anyone else hate hearing their own panicked gasps for air while working out?  No one... just me?

-_-

Lazy days and transitioning to summer time!

My husband loves his TV shows and when their season is over he experiences a sort of minor sadness -- he calls it his "show-hole".  A sort of emptiness that he feels when there's no good shows to watch.

I experience something similar every summer -- it's like a show-hole but with teaching/work.  Fall - Winter - Spring I have the same routine, since I teach at 8:00AM on the dot.

Summers don't mean I don't work -- in fact I teach year round via online classes, it's just that I get to work from home on my own schedule.

This flexibility and freedom is what's jarring -- in a good way.  I can wake up when I want, go where I want, and as long as my work is done by the end of the day I'm fine.

The challenge here is that without the strict routine I'm used to, I just kinda hang out all day.  I get everything that must is important done, but then I watch junk tv/movies, or play video games, or play with my dog, or just have fun!

I feel so guilty about this laziness because I know not everyone gets this chance... but at the same time it's the most amazing thing ever.  Maybe I should "treat myself" to relaxing while I can and take advantage of the summer to do things I can't do in the fall-winter-spring.

What are some things from your Thursday/week?

Do you have any triumphs you'd like to share?

Do you have any productivity tips for me to use this summer?

Let me know in the comments below!

Thursday Things

Here are some things I'm thinking about this Thursday (and this week)...

Thirsty Thursday

I'm focusing on hydrating today!  Starting with coffee and water, then moving on to ensure I drink a full 96 ounces of water today...

Diet Pop has been creeping into my life again.  I know it's terrible for you, but it's SO GOOD and that's bad...

Other people's marriages

Our dear friends have been struggling in their marriage for as long as we've known them.  While my own marriage is by no means perfect, I can see (from few glimpses I have had and from the outside looking in) errors that I've made myself.  I feel compelled to help -- but it's coming across as meddling and inserting myself where I don't belong.

This morning, I woke up from dream arguments I'd like to have with her -- to get her to see his point of view.  That's when I decided, it's not my marriage so it's not my fight.  She's entitled to feel the way she's feeling and so is he.  Who am I to butt in??

My folk's marriage was far from perfect.  They literally didn't speak the same language from the beginning, so miscommunications happened and they happened frequently.  Now, after 30+ years, communication -- and assurance of understanding -- is a huge priority with the two of them.  They make each other a priority, which is really sweet to witness.  

My own marriage is far from perfect, but hubby and I have adopted some of the same priorities as other successful marriages -- or just things we liked.  This includes putting each other first, not going to bed angry, and making sure we are actually understood.

To be a good friend means to listen and be available -- I've been selfishly/arrogantly trying to "fix" their mess, which is not my job and not my prob.

New plan -- pray and listen.

Other people's kids

Hubby and I only have our fur baby --  no human children, yet...   But we do have strong opinions about how we would raise our own children, because of my anxiety about it.  We've had long and detailed discussions because it's one of the steps I've needed to feel better about it. (I've gone from "never ever" to "maybe").

Lately, our dear friends have been more present in our lives (due to my above mentioned arrogance, and butting it...).  This means we've spent more time with their kids -- who are being raised differently that hubby and I were raised.

To be completely fair, all kids are raised differently because we are all unique.  Even in the same house with the same parents, individuals will be individuals.

My mother was strict as F*** with me as a kid, more so than with my siblings.  Our household maintained some more traditional aspects of Korean life including respecting elders, being seen and not heard, and being very afraid of your parents.  While this is not an ideal parenting technique, it meant that we were far from "brats" -- at least in public space.  

I know this because my mom was constantly complimented in public (grocery stores, salons, doctor's offices, schools, etc...) about how well behaved we all were.  It was fear -- to this day I don't want to make my mom angry EVER!   Our soldier like behavior was a point of pride to my mom, so OH BOY did we get it on the very few occasions where we acted up and "embarassed" her.  [If you've never seen the Joy Luck Club, it provides some insight into this.]

The exposure to other people's has really been helpful in allowing me to know what I absolutely don't want in my own family -- and what I absolutely do want.

Resting/Healing and Impatience

I haven't been running due to my side healing -- wearing my favorite running sports bra would mean pressure/friction right in the middle of the injury, so I'm supposed to wait until it is completely healed (or two weeks, whichever comes first).  This Saturday marks 2 weeks and I've been so impatient!

In the meantime, I'm incorporating walking, weight lifting, and yoga (things that don't cause me to sweat or wear running sports bras...) to keep me from going stir crazy!

What are some things you're thinking about this Thursday?

Do you react to other people's marriages?

 What about other people's kids?

Are you impatient like me??

Thursday Things

Here's a few thoughts and things for your Thursday:

Thirsty Thursday -- DRINK UP!

Going around social media right now are all these tags to Stop Drop and Chug... I think if you're reading this, you should drink up!

No Scale Victories

To battle some of my more negative self-talk, I've been trying to think of No Scale Victories throughout the week.  These act like a mental pat on the back every so often.  Today's NSV came at breakfast.

I was eating this week's breakfast of choice

 -- a slice of spinach & cheese egg white frittata, low cal toast, and homemade unsweetened applesauce --

and halfway through I felt full.  Normally, I'd clean the plate and ignore how I felt.  Today, I put my fork down and pushed the plate away!  #Winning #NSV

Fit-spiration

Is anyone else obsessed with Instagram & Snapchat??  Just me?  Ok... -_-

I love scrolling through and getting ideas for meals, workouts, or just for motivation!

Accountability

This is something I'm really honing in on this month.  Holding myself accountable is important to my process because I tend to try to cheat or hide and that's what helped me gain all this weight!  Honesty and integrity are important to me and to my process.

Fidelity

Fidelity to the plan -- This week I'm really trying to not go over my weekly points.  It's been hard, because my ability to do activity is limited, but I've been creative with high volume/low points foods (hello fruits and veggies).

What are some of your things/thoughts this Thursday?  Share any comments below! I'd love to know what you think!

Thursday Things

Here are some things for this Thursday...

1.  I like BBQ's!  Hubby made burgers on a charcoal grill for the first time yesterday!  I completely forgot how much I love burgers cooked on a grill.  Yum!
2. Water is the best.  After waking up with part of the Sahara in my mouth, I'm reminded of this very fact.
3. The end of the semester grade freak out is real!  So many students coming to me with last ditch attempts at passing.  Let the lesson be learned... waiting until the end of the semester is a mistake!
4. I love Chocolate Cake & Pizza!  I definitely overdid it  yesterday (in honor of my special day) --and now I'm bloated!! -- so I'm counting it as a wash and starting fresh today!

Also -- Board games are the best!  We had fun playing some classics like Clue yesterday.

What do you have going on this Thursday?

Charcoal or gas grill??

What's your favorite board game?

Let me know by leaving a comment/reply :D

Thirsty Thursday

Starting my day out right with some HYDRATION!!  Focused in on water and limiting my caffeine intake today.  Instead of my trusty cup of coffee, my sidekick this morning is a lightly sweetened chai tea.

Alongside my tea, is my trusty water cup looking like I'll need a refill soon.  I keep this by my bedside most nights so I can sip right before bed and as soon as I wake up.  

Random Story:  I'm a side/stomach sleeper so I'm always smooshing my face into the pillow.  Upside, I sleep hella good!  Downside, I get pillow marks in my face AND I drool a hella lot... (*gross*).  This just means I wake up most days with a mouth like the Sahara.

My Workout Of the Day!

• 10 - Overhead Presses with two 15 lb dumbbells
• 5 - Burpees
• 10 - Bicep Curls with 15lb dumbbell
• 5 - Burpees
• 10 - Pushups
• 5 - Burpees

Complete 5 rounds taking as little rest as possible in between.

What are you drinking today?  

What kind of sleeper are you?  

If you try this workout, let me know what you think!  

Thirsty Thursday #7

Hot Tea

While visiting friends and family this holiday season, I couldn't help but notice other's drinking habits.  Some of my peeps carry coffee cups with them everywhere, filled with the high octane - caffeine filled -- nectar of the gods.  Others buy flats and flats of bottled water and chug it by the gulp full.  

One of my husband's grandmothers has a very neat habit -- a cross between hydration and self care -- nightly tea.

Her favorite tea right now is a decaf tea that I believe she called Constant Comment.  It's an orange based tea that has notes of spices that is so warming!

Each evening she'll boil her kettle and make her cup of tea while she sits and unwinds from the day.   When we visit, she'll boil enough water for us all to have a cup.  It's such a nice little ritual that I might just have to steal and continue after the holiday break.

What is your nightly ritual?

Do you have a family member that has a hydration habit worth noting?

Which type of tea is your favorite?

Thirsty Thursday #6

For this Thursday -- I'm thirsty for your favorite holiday drinks.

Here's a short list of mine:

• Peppermint Mocha Coffee -- I've been adding Peppermint Mocha creamer to my morning coffee this week and OH BABY!  Is it good
• Bottled Water -- we're extra careful while on vacation since not everyone's water supply has the same minerals/chemicals etc... from the tap.  We're either drinking Bottled water or filtered water.
• Unsweetened iced tea -- When I want something cold but flavored -- I'll drink this instead of water
• Egg Nog! -- not too much, but what an awesome treat!
• Hot chocolate with an obscene amount of marshmallows 

What are you drinking this holiday season?

Do you have favorite drinks that only come around during a specific time of year?

Thirsty Thursday #5

Hydration on the Road

I don't want to drink!  If I drink, I'll have to stop and if I stop, I'll never get there!

Traveling this season for hubby and I means a few long (12+ hour) road trips.  I'm the kind of traveler that really just wants to get to the destination.  In the past, I've been known to only stop when the car needs gas... that's it.  

In order to accomplish such a feat, I have to basically dehydrate myself to discourage the need for bathroom breaks.  

This usually means we reach our destination on schedule, but at what cost?  By the end of the drive I'm irritable, headachy, exhausted, and feel like complete crud.  

In researching travel food for this week's What to Eat Wednesday, I couldn't help but stumble on tips for staying hydrated too.  I mean it makes sense -- on a normal day, I try to push hydration to ensure I'm drinking all my water... How is road trip day any different?  

Why Hydrate on the Road?

Supposedly, besides all the stuff we know about hydration, drinking on the road could also offer the following benefits:

• Helping prevent mindless snacking -- but wouldn't that promote mindless sipping and more stops?
• More pitstops mean more chances to stretch your legs/body and promote proper circulation -- but wouldn't that add time to my travel?
• Keep you awake -- having to pee certainly will keep you alert and looking for rest-stops!

What will I do?

I'm clearly skeptical -- but I also don't want to feel like complete crud when I reach a friend/relative's home.  This holiday season I'm going to try to find a balance between my normal state of scheduled dehydration and the idea of "a zillion pit stops" hydrated...  We'll see how it goes.

I'll be using either a travel mug or a water bottle to track my intake to restroom break ratio for the next few days to see what my body normally does.  It'll be best to not mix up the routine too much, so that's my main goal.  

Do you have any hydration tips for road trips?  

How often do you stop when on the road?

What kind of traveler are you?  The kind that just wants to get to the destination (like me) or the kind that enjoys the journey (and takes a million breaks)?

Thirsty Thursday #4

Coconut Water

For this week's Thirsty Thursday, I decided to explore the hype around Coconut Water.  What is coconut water?  It's the clear liquid in the center of a coconut -- usually young green coconuts.  It has a sweet and almost nutty taste (supposedly) and contains electrolytes, sugars, some sodium and a good serving of potassium.

It's being hailed at the Holy Grail in the world of sports drinks since it is (1) all natural, (2) full of the good stuff, and (3) "safe" for most diets like Paleo, Vegan, etc...  All of this varies by brand, but for the most part Coconut water is supposed to be the bomb.com...

So I dug in and did some research...

Research says...

I found an article from WebMD called, "The Truth About Coconut Water" and I found it answered most of my questions.  First for some stats:

"Ounce per ounce, most unflavored coconut water contains 5.45 calories, 1.3 grams sugar, 61 milligrams (mg) of potassium, and 5.45 mg of sodium compared to Gatorade, which has 6.25 calories, 1.75 grams of sugar, 3.75 mg of potassium, and 13.75 mg of sodium."

That's a lot of potassium -- and not so much sodium, which is what I need since I sweat like mad when I'm running...

So why is it better than plain old water?  Well just like sports drinks, coconut water can help replenish more than fluids.  Since it contains sugars and sodium -- it could provide a bit of energy and replace missing electrolytes.

The verdict

To me, Coconut water just isn't living up to the hype.  It does provide a natural alternative to sports drinks -- and some athletes swear by it -- but I'm just not convinced enough to put it into my routine.

If you're watching your weight like me then you have to take this into account... A single container contains anywhere from 50 - 100 calories -- just like most other juices and sport drinks.  So Coconut water can't be a full blow water replacement.

However, if you're low in potassium (and don't want to include potatoes, spinach, or bananas into your diet) than this might be an easy thing to toss into your shopping cart.

Thirsty Thursday #3

The Diet Coke Conundrum...

For today's Thirsty Thursday, I've researched why diet coke (or all diet sodas) are bad for you.

Let me start by saying that I LOVE DIET COKE!  I really do...  There were days, not long ago, where I could have a can for breakfast, lunch, snack, and dinner!  Something about a nice cold can of diet Coke just hits the right spot and perks me up... probably the caffeine and fake sugar...

 

I was recently reminded by a very smart friend of mine, that consuming Diet pop (of any type) is a dangerous thing to do.  We all know that Soda in general is a bad thing to consume regularly (if at all), because of the high sugar content and weird additives and stuff... but what's wrong with Diet... The ingredients that make it "diet" are worse for you than the ingredients in regular soda.

Effects of Ditching the Diet Soda

According to an article I found from Prevention.com, the following 8 benefits come when you stop drinking diet soda:

1. Migraines disappear and focus sharpens
2. Taste buds are more sensitive
3. The Scale goes down!
4. Bones Strengthen
5. Attitude towards food changes
6. Handle booze better
7. Fat storage and diabetes risk decreases
8. Kidney function improves

Research is still being done to fully understand all possible side effects of artificial sweetener consumption.  One study showed links between regularly drinking Diet Coke and vision impairment (and argued that professional pilots for commercial airlines are prohibited or discouraged from drinking diet drinks due to this link).  Scary Stuff!

 

A friend's warning

My friend (who is a nursing professor) explained it to me like this:

When you drink Diet Soda, it tastes sweet -- so the body tells the pancreas to produce insulin so that you don't go into Sugar overdose... but the sugar never comes (since it's flavored with artificial sweeteners) so there's an excess of insulin in body that the kidneys have to clean up!  

Excess insulin in the blood stream causes blood sugar levels to drop -- so after the caffeine wears off, you'll be left feeling tired and probably hungry (which is your body trying to regulate itself).  You end up eating more calories to balance out the lie that was diet soda.

 

Sticky Points

**When a point is poignant, I call it sticky because I remember it -- like a sticky note helps me remember to buy milk...**

• Diet Coke (and really all artificial sweeteners) is a lie you're telling your body.  I want my body and I to be on the same team!  Lying to your body is not the way to get healthy.
• I don't want diabetes, brittle bones, obesity, or migraines!  There are already risk factors based on my family history for all of these issues -- I don't want to make matters worse with bad habits!

What will I do?

I can honestly say it's been nearly 3 weeks since I've had a diet drink.  This Thirsty Thursday #3 marks the 3 week anniversary!

• I've stopped putting Splenda in my morning coffee (I'm cream and coffee only now -- sometimes Almond milk and coffee only),
• I've stopped drinking diet soda (if I'm super craving a Diet Coke, I'll have a sip or two of regular.  Surprisingly, a few sips into the super sugary drinks and I'm no longer interested... weird huh?
• I've been drinking unsweetened iced tea when I'm feeling like a cool, yet flavored refreshment.
• I've started drinking more water!  Hence Thirsty Thursday -- to remind myself why water instead of diet soda.

What's your favorite drink?  

What are you drinking this week?

Do you have any Diet Drink Addictions??? Please tell me I'm not alone :-/

Thirsty Thursday #2

Hydrate!  It's Important

For today's Thirsty Thursday, I've researched why proper hydration is so darn important.  Turns out, there are medical reasons, not just sports performance reasons!  SHOCK!  Here's the article that I found and will be referencing throughout.

Your body is made up mostly of water.  On a microscopic level, water is the medium through which cells move, remove waste, process bodily functions, and lubricate joints and themselves.  If you're dehydrated you'll feel it!  Symptoms include little to no urine, dry mouth, headache, confusion, dizziness, and sometimes (like with me) nausea.

If you are already sick with fever or are throwing up, it's extra important to remember to hydrate -- because you're at higher risk for dehydration.  Same for those exercising, pregnant, or trying to lose weight -- so basically everyone ever.

Ok, it's important -- now what?

Drink!!  The article recommends 6 to 8 eight ounce glasses of water a day or what is reasonable for your situation.  If you're a fan of the 21 day fix, you'll remember that the program recommends half your weight in ounces (so 80 ounces for a 160lb person -- that's 10 eight ounce glasses).  

The good news is, you can spice up your water by adding things like fruit, mint, or even a mix of both.  Strawberry slices with mint leaves is banging!

You can also change up what you're drinking entirely and opt for a fruit and vegetable juices, milk, tea, or coffee.  Even some caffeinated drinks can contribute to your overall hydration -- but be aware since these come with a caloric price tag.

Eating soups, veggies, and fruits will keep you moist and is a great "cheat" for those of us that can't fathom drinking constantly throughout the day.

Random Childhood story 

When I was young -- maybe 4 or 5 -- I was really sick.  Throwing up, dizzy, super sleepy, and crazy nauseous.  I couldn't keep anything down and my head was burning up with fever.  Turns out, I was super dehydrated.  My parents had to take me to the ER, in the middle of the night, where they strapped my arms down to a board and put in an IV of fluids.  

Once I was in the ER, I don't really remember much besides waking up and seeing my arms strapped down and calling out for my dad and him not being there.  I panicked and called louder and louder until he came running, red eyes strained with worry and fatigue.  He had literally just stepped out to grab some coffee and use the restroom but had been basically by my side all day.  He felt so bad that I woke when he wasn't there, that even though I fell back asleep he wouldn't leave again.

My mom had to stay home with my sister and little baby brother (who wasn't even walking yet) -- but I could only imagine how scary it was for her.  Before my dad took me to the ER, I remember my mom was super mad.  They were 20 somethings with three kids and to think of an ER bill on top of what I'm sure were stretched resources... *shudder*  poor thing.  

My biggest take away, growing up Point Five Korean, was to drink drink drink after that.  I was terrified that (1) I would get strapped into a bed with a HUGE needle in my arm again and (2) my Korean Mom would be ULTRA PISSED if I was responsible for another ER bill...

Another random fact from this memory -- I got to wear my pink fuzzy slippers to the ER and hold a plastic shopping bag in case of car-vomit.  Even though I'm sure it looked super bad -- I felt basically like a rockstar.  BOOM Pink fuzzy slippers... what you got?  lol!   ^_^

How do you stay hydrated?  

What's your favorite drink?  

Do you have any childhood dehydration/hydration stories??? Please tell me I'm not alone :-/

Thirsty Thursday #1

This is the first Thirsty Thursday of my new Marathon Training cycle!  Today I will be focusing on hydration -- drinking as much water as I need to make my body feel great and perform well.  

This week, I've worked on not only drinking more water -- but also drinking less of the bad stuff.  I've avoided pop, as I am so addicted to Diet Coke and Diet Dr. Pepper!  Having one or one sip is just out of the question, so instead I've just decided to transition to unsweetened teas and coffees.  I've also been avoiding Splenda -- my other addiction -- and all artificial sweeteners for a myriad of reasons.  (Stay tuned for a "what to eat Wednesday" on Splenda...)

I heard somewhere that drinking water should be the first thing you reach for in the morning -- even before coffee!! -- and the last thing you reach for before you go to bed.  I'm not sure if I've noticed any changes throughout the day after drinking first thing in the morning -- but I do notice that waking up in the morning without snoozing is no problem if you drink a bunch before bed.  In fact, I've found myself beating my alarm due the past few mornings... when nature calls, there's no snooze button!

Do you have any tips for drinking more water?  

How much water do you drink per day?  

Do you see any changes since you've incorporated more water into your routine?