If I were to ask you, at any given time, "What goal are you working toward?", would you have an answer ready? Hopefully, you could draw from a choice of health goals, work goals, self-improvement goals, relationship goals, spiritual goals or any of a million others. In writing this, I realize I am always working toward something - but maybe it's not always so clearly defined.
Goal setting is sometimes an arduous task. It forces you to admit to what you want to achieve. It forces you to recognize that you can do better and that you can be more than complacent. A clearly written goal defines that something that you want and maybe that's a little intimidating. Is it even possible? What if I fail?
Keeping our sights set on our goals is a tool for keeping us on our journey. If the goal is thoughtfully written, it will touch aspects of our lives that contribute to happiness. And, as we get closer to these goals, our life satisfaction builds.
At one time, I had a co-worker who told me she had never set a personal goal for herself. She simply felt guided by a higher being and let life happen. I immediately thought that was strange as my life had been a series of goals - for as far back as I can remember. I dismissed my thinking in the "to each his own" category. Later, when our professional lives parted ways, I felt sad for her. It disappointed me to think that she felt no control over her life or her situation - that she was a victim of whatever was headed her way. With her inability to set personal goals, she could never climb out of a rut. She was powerless in self-improvement and self-satisfaction.
What I've learned, in my quest for healthy living, is that complacency is all around you. If you have no goal, no reason to stay physically fit, mentally sharp or have a peaceful heart, you are simply going with what life throws at you. I disagree with living as a victim of circumstance as I see no path toward happiness in this. So the goal may take a week to reveal... or it may take a year to achieve. Knowing that your quest is clear will put you on the journey. Reflecting on that goal - and its value to you, will keep you motivated. And each step toward completing the goal will build your confidence and your enthusiasm as you draw closer to your new reality.
Sunday, July 24, 2011
Monday, July 18, 2011
Age in Endurance-Years
17 years ago as a newbie Physical Therapist, I had the distinct pleasure of working with my first centenarian. We talked about many things during his rehabilitation, but my favorite was his simple response to my question of "What is the secret to living 100 years?" This man was a Jewish Rabbi, father, grandfather and a successful businessman during his working years. Surely many things could have entered the conversation here. His answer? "I always kept the kettle boiling." Translation - he never ate to his full capacity. When a tea pot is full, there is no room for it to boil and whistle. Instead, the water sputters out and that full boil is never achieved. Think about it. So simple, but such sage advice. And, I have never forgotten it.
Recently, I read an article about how endurance training reduces insulin secretion. (Insulin is your body's hormonal response to sugar in the blood stream. Its job is to help the cells take in and use the blood sugar and return your body to homeostasis after you ingest a starchy or sugary food.) As a self-proclaimed amateur endurance athlete, I was interested in the notion that my training would decrease my body's secretion of insulin both at rest and during exercise. How would it do this? And, how will that effect the aging process?
Really, the body is an amazing machine. The carbohydrates we eat act as the source of fuel for both the skeletal muscle and the heart and brain of the endurance athlete. The notion of carbo-loading has been touted to help build the stores of carbohydrate in the body tissue. On average, we are only able to store 10-20 calories of carbohydrate per pound of body weight. When we start exercising, the carbohydrate stored in the liver and skeletal muscle (now called glycogen) is broken down to maintain blood sugar levels and provide energy for exercise performance. Carbohydrate ingestion 3 days before an event will supply the muscles with adequate fuel, and breakfast before the race will ensure the mental stamina. Additional intake of 30-60 g/hour during exercise has also been advised to delay the onset of fatigue in trained athletes (Gu, Clif shots, gummy bears and gatorade all apply here).
Taking all of this into account, it is the process of insulin sensitization, achieved by 1. aerobic exercise, 2. low fat/high carbohydrate diet and 3. loss of body fat, that allows for the reduced insulin secretion. If your body is more sensitive to the insulin it produces, it need not produce more. (Conversely, insulin in-sensitivity is a precursor to diabetes. The insulin is there, but the cells are not receptive to it and so the body secretes more, trying to restore the blood sugar-insulin balance.) Each of the three components are a natural part of endurance training. Ah-ha! Mystery solved.
Now, how about the aging effect? Well, it's like the wise man said. Keep the kettle boiling. Science continues to point to calorie-restriction as an effective route toward longevity. The longest-lived humans and animals share the following traits: low fasting glucose, low percent body fat, low triglycerides, low body temperature and... low fasting insulin levels.
Food for thought?
Recently, I read an article about how endurance training reduces insulin secretion. (Insulin is your body's hormonal response to sugar in the blood stream. Its job is to help the cells take in and use the blood sugar and return your body to homeostasis after you ingest a starchy or sugary food.) As a self-proclaimed amateur endurance athlete, I was interested in the notion that my training would decrease my body's secretion of insulin both at rest and during exercise. How would it do this? And, how will that effect the aging process?
Really, the body is an amazing machine. The carbohydrates we eat act as the source of fuel for both the skeletal muscle and the heart and brain of the endurance athlete. The notion of carbo-loading has been touted to help build the stores of carbohydrate in the body tissue. On average, we are only able to store 10-20 calories of carbohydrate per pound of body weight. When we start exercising, the carbohydrate stored in the liver and skeletal muscle (now called glycogen) is broken down to maintain blood sugar levels and provide energy for exercise performance. Carbohydrate ingestion 3 days before an event will supply the muscles with adequate fuel, and breakfast before the race will ensure the mental stamina. Additional intake of 30-60 g/hour during exercise has also been advised to delay the onset of fatigue in trained athletes (Gu, Clif shots, gummy bears and gatorade all apply here).
Taking all of this into account, it is the process of insulin sensitization, achieved by 1. aerobic exercise, 2. low fat/high carbohydrate diet and 3. loss of body fat, that allows for the reduced insulin secretion. If your body is more sensitive to the insulin it produces, it need not produce more. (Conversely, insulin in-sensitivity is a precursor to diabetes. The insulin is there, but the cells are not receptive to it and so the body secretes more, trying to restore the blood sugar-insulin balance.) Each of the three components are a natural part of endurance training. Ah-ha! Mystery solved.
Now, how about the aging effect? Well, it's like the wise man said. Keep the kettle boiling. Science continues to point to calorie-restriction as an effective route toward longevity. The longest-lived humans and animals share the following traits: low fasting glucose, low percent body fat, low triglycerides, low body temperature and... low fasting insulin levels.
Food for thought?
Thursday, July 7, 2011
Might As Well Jump
So the radio starts playing a song and I instantly start tapping my thumb on the steering wheel. Ah, good music. Man, that sounded old! Then, the ultimate. My kid says "Mom, you know this song?" Of course I know this song! I start singing the lyrics and his chin about hits the floor. Yes, Van Halen, DefLeppard, Journey and even Jon BonJovi are music from "my era"...whatever that means! And, he's impressed.
It is unlikely that "Jump" would have made it to my ipod, however. I tend to roll with the times and download music that I currently enjoy listening to. The more recent stuff and the ever favorite U2 songs are much more likely. But, after my 11 year old's reaction, I got such a kick out of it, "Jump" made it to my playlist.
Yesterday, as I was out running and "Jump" comes on. I smile to myself and let my thoughts run down memory lane. My brother loved that song! I can still picture his imitation of David Lee Roth jumping off the stage. Or, those spandex pants... the ones the teenage girls now include in their track attire. How about that long hair? Glad that fad went by!
Next thing I know, I am at my turn around point. Wow, that seemed so fast. I look at my watch - it was fast, (for me anyway... I'm no Julie Culley folks!) clocking that mile at 7:36. Funny, it didn't seem that difficult. I double check my watch for the distance and time. Checks out. Hmmm.
In retrospect, I think that memory lane was a pleasant way to distract my mind and let my body do what it wanted to. Although I never thought of it quite like that, it just may be that I am imposing my own limitations. Maybe, when I push aside all of the advice, rules, and traditions of running that I have been trying to comply with, my body will know what to do. I won't run so hard that I puke or pass out, and I'll run past my own perceived limitations. And, next time Van Halen comes across my ipod I'll smile and think to myself, "aww, might as well jump!"
It is unlikely that "Jump" would have made it to my ipod, however. I tend to roll with the times and download music that I currently enjoy listening to. The more recent stuff and the ever favorite U2 songs are much more likely. But, after my 11 year old's reaction, I got such a kick out of it, "Jump" made it to my playlist.
Yesterday, as I was out running and "Jump" comes on. I smile to myself and let my thoughts run down memory lane. My brother loved that song! I can still picture his imitation of David Lee Roth jumping off the stage. Or, those spandex pants... the ones the teenage girls now include in their track attire. How about that long hair? Glad that fad went by!
Next thing I know, I am at my turn around point. Wow, that seemed so fast. I look at my watch - it was fast, (for me anyway... I'm no Julie Culley folks!) clocking that mile at 7:36. Funny, it didn't seem that difficult. I double check my watch for the distance and time. Checks out. Hmmm.
In retrospect, I think that memory lane was a pleasant way to distract my mind and let my body do what it wanted to. Although I never thought of it quite like that, it just may be that I am imposing my own limitations. Maybe, when I push aside all of the advice, rules, and traditions of running that I have been trying to comply with, my body will know what to do. I won't run so hard that I puke or pass out, and I'll run past my own perceived limitations. And, next time Van Halen comes across my ipod I'll smile and think to myself, "aww, might as well jump!"
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