February Is Heart Health Month

img1519497740564_1.jpgFebruary brings to mind: hearts and flowers, and hugs and kisses, and endless mushiness. Cute and necessary I think, but ideally it’s how we should live everyday, receiving and sharing love with those in our lives and those we have the opportunity to meet. Before and beyond that though is the notion of loving ourselves. Just what does that mean anyway. Aside from pampering oneself and giving others the permission to treat us with dignity and respect, how can we engender love for ourselves that has a multiplying effect that extends beyond us to make a lasting impact on our world? I posit that how we treat and care for our bodies, minds, and spirits speaks a helluva lot more to how we care about ourselves and in turn determines whether we can truly care for others.

Every February we celebrate Heart Health Month. During this time we talk about physical matters of the heart (monitoring our cholesterol & sugar levels, diet, exercise, and other risks factors) all super important..but what if we paid equal attention to the emotional and spiritual aspect of our hearts as well. What if we approached the heart as more than just an organ that beats and transfers blood throughout the body, but one that is intrinsically linked to the very nature of our existence. After all, there is no life without it.

So with just a week left, it’s not too late to encourage you to consider:

(1) A healthier lifestyle this year. Give some thought to embracing a healthy diet rich in fruits and vegetables, lots of greens and color, whole grains; reduce your intake of unhealthy fats and oils, processed foods, refined sugar, and sugar additives.

(2) Visiting a doctor. Get all your vitals checked including your cholesterol and sugar levels and for heart and breathing irregularities, and blood pressure levels. Use the opportunity to take all the necessary annual blood and other tests that are recommended to make sure you’re healthy and whole physically.

(3) Exercise. Not over rated, exercise has been proven to have positive effects on your heart and reduce your chances of heart disease, high blood pressure, high blood cholesterol, or to have a stroke if you are physically active. Some experts recommend at least 30 minutes per day of some time of exercise that accelerates your heart rate, while some cardiologists even suggests running ( particularly interval training) as a means of achieving cardiovascular fitness. Most often getting involved in group exercise to motivate and support you can work to get you started and keep you going.

(4) Volunteering, giving back, and embracing our spiritual selves. Engaging in individual or community efforts that relates to reaching out and cultivating and building relationships with the aim of encouraging and uplifting others works to create feel-good endorphins and empathy in us and toward those we engage with. It also opens us up the reality of our place and purpose in life to being a blessing to others. We begin to recognize that there exist a common thread that links all that we do. Our desire to be healthy and whole individuals is tied to our need to live with meaning and purpose, which helps us in our pursuit of happiness. Ultimately, and altogether, it all has an over reaching positive impact on our mental, emotional, and thus, physical health.

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Hello Summer, Runners

source: welland good.com

source:
welland good.com

I’m probably the most excited runner you’ll meet for the entire summer. I’ve lost count of the times I’ve heard, “are we there yet?” It’s finally safe to say we are! Gone are the coats and heavy jackets and reels of scarves etc. Bring on the hats, sunglasses, shorts, tanks and well.. gallons of sunscreen. It’s all good; as long as we’ve got trees, breeze, trails, dusk, dawn and the gym, we’ve got this.

source: she knows.com

source: she knows.com

Some may argue that summer is just about the hardest time to get yourself motivated to exercise – it just being so hot and all. I beg to differ. Summer implies a time of adventure, frolicking, fun and getting out and about. Many of us grab some time off to go on vacation, whether for a week or a month, what better time to get and stay active giving all the running around that entails. Some of you may know of my penchant for destination marathons, I try to get at least one good adventure run in during these months, but there are so many more runs going on, whatever your style it’s out there. Add to that some exciting activities one can get up to and man.. you’re talking three months of endless fun.

source: indiatimes.com

source: indiatimes.com

Summer fun activ-ities include hiking, camping, trail running, obstacle racing, surfing, kayaking, roller blading, biking, dancing, cross fit and yoga and its variations. There are many other options for the average runner or person to add some variety to their regular schedule; summer provides the opportunity to do away with routine and shake it up, to wring from these sunny days all the fun they’re worth. Regardless of how you choose to do so, it’s a bonus when you look and feel better as a result of actively engaging those muscles to stay fit and strong. An important point to remember is to try to run at the sun’s lowest point to minimize heat & sun exposure. This means early mornings or late evenings as well as sticking to the shade when necessary. Couple that with lots of fluid to stay hydrated and loads of sunscreen and you’ll have a summer to run for.  Beach bodies you’re welcome!

summer-fun

National Fitness and Sport Month – Stay Fit

run I couldn’t let May pass by without putting in a plug for Fitness, which is our ultimate goal. A desire to be fit and healthy regardless of the path we choose to get there, should be the driving force behind our runs or whatever form of exercise we choose. If we happen to love it and/or are good at what we choose, then that’s an added bonus.

Fitness-Holidays_Homepage_Slider

We live in very interesting times. Never before in history have people been so aware of their health and bodies, while having the knowledge and information to actually impact it in a positive way. Paradoxically, never before have we been privy to the illnesses and challenges to health that is claimed as the price of progress. To my way of thinking, knowledge remains power and we are perfectly poised to capitalize on the information and resources that are out there. Whether we will choose to take an active part and manage our health or wait on the sidelines and fall victim to the blame game remains a question only we can answer. Ample opportunity exists for those of us who physically can to embrace a method or form of exercise that works for us; one that we can work with and not dread, for while a challenge is necessary, exercise that is uninspiring and a dreaded chore is unproductive and counterintuitive. We often talk about exercise and our jobs like it’s a death sentence of sorts, and it shouldn’t be, we can enjoy or love what we do. In fact, we should; life is too short for otherwise.
Whether you choose to run, jog, walk, bike, dance, stretch, spin, skate, skip, make use of the gym, take gym classes and / or play a sport, they’re all exercise and all count towards a healthier and fitter you. Though May is almost over, it can be the start of something new or the chance to explore other avenues that will keep you active and healthily engaged. Since that has always been our goal, I’m totally on board and hope you take advantage of these last few May days to get there.

A Peek at my Running Diet

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It’s been said, you are what you eat; there maybe some truth to that.  Nine out of ten runners will tell you that food is a very important part of their lifestyle, it dictates how they are able to perform and even if they run at all in some cases.  Starting off the year on the right foot demands that we not only address the issue of exercise, but also that of our diet, as both are equally important in helping us achieve our health goals.  Rather than go the way of a long list of suggestions of do’s’ and dont’s, I’ve decided to give you a peek into what foods work for this runner girl.

healthy-breakfast-120516Breakfast: my best and most important meal of the day.  I get an early start at 5am but don’t get to have breakfast until about nine by which time I’m so hungry, I could eat the proverbial horse.  I tend to go a little cereal crazy here and generally have a bowl of some type of whole grain and granola mixed with oats and banana. A slice of toast with either peanut butter, cheese or margarine often follows with a glass of orange juice.

Snack: generally consists of yogurt with granola and nuts and fruit. Because I’m not a big snack person, I often miss this part to my detriment as I don’t have lunch until around 1pm. Of course by then I’m entering starving mode and a build up of gas threatens. This is a recent and very uncomfortable occurrence, which my doctor explains can be remedied by eating throughout the day. According to him, my high metabolism burns calories at a faster rate than most, therefore I need to eat at least six times a day – obviously not huge amounts – to make sure that I have the proper amount of calories my body needs.

l956566279Lunch: I love food. By which I mean home-cooked meals. A Caribbean girl at heart, I’ve inherited the practice of having full-blown meals for lunch and I generally walk with my lunch which would often include vegetables ( my favorite), chicken breast of some kind, or ground beef or turkey, some type of grain such as cous cous or brown rice, or whole grain pasta or soup ( a Caribbean soup consisting of a multitude of roots, vegetables, seasonings, meats and dumplings) now that it’s winter, peas or beans or a combination of any of the above and salad.

9-10_9999_54hummus-sandwich-appleAfternoon Snack: Most times this includes a fruit such as banana and part-skimmed mozzarella cheese or apple and humus or, sometimes and, an organic peanut butter and jelly whole wheat sandwich.

fotolia_1607767_XSDinner: may include whole grain spaghetti and meatballs with veggies or some variation of a pasta dish with either a seafood or type of meat or even salami and a fresh salad.

images (2)Quick Snack: I usually have an apple or trek mix on my way home from the gym or from running.

 

Supper: consists of cereal and milk or hot chocolate, now that it’s cold, with crackers and margarine or cheese.

Of course I’m not perfect and so this is a typical day. There are those crazy days, which happen far too often for my liking, when I fall off the wagon and have to make do with some version of the above; but for the most part I stay on course during the weekdays. On weekends, I allow myself to go off schedule somewhat to satisfy the party animal in me but never to the extent that I’m left with consequences to deal with. As a runner and health enthusiast, I try to always make healthy choices, fully aware that those choices are the reasons why I look and feel great, and perform so well.

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