Time Flies

Time sure flies, doesn't it?  One month until Christmas?  The end of 2011?  Where does it go?

I'm so very aware of this sentiment today as we celebrate my oldest child turning 14.  14?  Are you kidding?  Somehow that chubby little cutie is gearing up to go to high school in the fall.  Wo! My friends tell me the next 4 years go even faster.  How can THAT be?

So, it's not a New Year's Resolution - it's a reality check.  It's time to live in the moment.  It's time to take a deep breath, get time-organized, declutter my calendar, and enjoy today.  The sun will come up tomorrow, but I certainly don't want it to be her graduation day!

"No yesterdays are ever wasted for those who give themselves to today." ~Brendan Francis

While I definitely don't spend my time living in or dwelling over the past, my challenge will be to not miss out on today's gifts as I prepare for tomorrows.  How appropriate a thought for this holiday season.  Here are my ideas, maybe they'll inspire you to breathe a little, too.

* Enjoy my morning coffee sitting down
* Look out the window for a full 2 minutes
* Get outside daily
* Stretch!
* Close my eyes and take a deep breath and...
* Thank God for today!

The Chemistry of Your Thanksgiving Dinner

Ahhh, Thanksgiving dinner!  We've been looking forward to it for a week!  If you've been planning or purchasing or prepping, you, too have been looking forward.  What about when you look back?  Will you be the one who has to bust the button on your pants and sleep off your indulgence?  Will you be joining us for the annual Turkey Trot and "earning your extra pie" as one friend told me?  Or will you be so rushed and busy with all of the preparations that you blink and it's over and you've missed this year's opportunity to enjoy your family and friends over a day of gratitude?

Here is one more way for me to wish you a happy, healthy, day of thanks.  This little re-cap of Medscape's Chemistry of Your Thanksgiving Dinner is intended to help you think ahead a little and worry none so your time can be spent enjoying the day.

Turkey: (breast meat, no skin of course!) 0 carbs, low fat, high energy.  Bonus: selenium, niacin, calcium and potassium.
Gravy: 50 cal of "energy", 2g of fat, high sodium.  Bonus: ?taste if the turkey is dry...
Mashed potatoes: (the homemade kind with whole milk and butter) high calorie, high carb, 9g fat. Bonus: potassium, vitamin A.
Green beans: low calorie, low fat, high fiber.  Bonus: vitamin content extraordinaire!
Cranberry sauce: (canned and easy) <1g fat, ~80 calories per slice. Bonus: vitamin A, lutein (that carotenoid important for eye health).
Stuffing:(no meat added) ~385 calories, 4 g fat, high carb, high sodium.  Bonus: folate, and tradition!
Red wine: 250 calories. Bonus: resveratrol, choline, lutein.
Pumpkin Pie: 316 calories, 14 g fat, 40 g carb.  Bonus: vitamin A, beta carotene, niacin
Apple Pie: 265 calories, 12.5 g fat, 37 g carb.  Bonus: niacin.
The whole dinner can be around 2050 calories and 45 g of fat without seconds.  Ugh, reality check!

So, put some thought into what you love most.  Skip the seconds and save them for left overs.  And by all means, give your stomach enough time to get the message to your brain that "hey, turkey, I'm stuffed!"

Enjoy your day in a healthy way so that you can look back with as much joy as you looked forward.
Happy Thanksgiving!

I don't want to just get by

No sir, not me.  I don't want to just get by.  I never have, I likely never will.

When I wake up each day, and the mental checklist begins, I know it's time to hit the deck running.  The morning routine of a working mother is not for the faint hearted.  And, while sometimes I feel like I've been launched like a human human cannon, I have no interest in the alternative.

I want to go at 110%, all the time, every time.  I want to know that I have put forth the best I can from the quality of my kids' packed lunches to the last patient of the day and the final email correspondence which may be well past my bed time.  Physically giving my all and mentally knowing that I have is the best recipe for sleep anyway!

I want to appreciate the fact that today is a gift and focus on what I can do with that gift.  And when my sights fall short of the top of the mountain, I want to stop only long enough to regroup and look for the summit.

I want to appreciate the amazing people in my life and connect with them often.  As hard as it is to face the stress or sadness that my loved ones may be dealing with, letting them know I'm here allows me to somehow repay the gift of their presence in my life.

I know that the path I choose is more difficult.  I know there are unexpected turns and other elements to weather along the way.  I know I'm usually exhausted by the end of the day.  But, I know that I'm never bored!

For me, it's not about survival.  It's about maximizing my potential.  We were taught as children there is no limit besides the ones we impose upon ourselves.  "If the sky's the limit, how did we put a man on the moon?"

It's first a mental shift.  How will I move from "please, God, get me through this day." to "I don't see why not!"  Easy - don't define yourself by your limitations.  And, while it may take some serious focus to "bring it" every day, we can do it.

Go, appreciate, know, but don't just get by.

Fall into Healthy Favorites

The temperature is dropping and my heat bill is clicking away.  Ah, welcome to fall in the north east!  The fire in the fireplace, thick socks and extra hour of sleep for day light savings - all rate up there with comfort food.  (Oh no, now I did it.  I planted the seed... comfort food....)

A couple of years back, I was curious about the "super foods".  What are they and why are only a select few deemed super?  Now I'm no foodist, but, I can offer these suggestions to you as a way to find comfort not only in satisfaction, but also in knowing that you are fueling your body with some "super" nutritional value this fall.

1.  Try a cup of green tea.  Love it!  I get home from work, the house temperature has been turned down for the time we are away from home, and I turn on the tea pot.  Green tea should not be made with fully boiling water as the taste will be slightly more bitter that way.  So, it whistles and I wait another minute before steeping.  I add a little lemon juice or honey and savor the full five minutes I get before my house is filled with near the chaos of my kids coming in from school.  Somehow, sipping the tea (slowly because it is hot) warms me and calms me as it encourages me to move a little more slowly.  Enter it's super power!  Green tea has been associated with cancer risk reduction, prevention of high blood pressure, improved skin, memory improvement, less fat and cholesterol absorption, and prevention of cataracts.  Best bet, mix it with citrus juice of your choice for the best absorption of all of the catechins that deliver the antioxidant punch.

2.  Pumpkin!  Could you get any more seasonal?  Its rich fall color and the feeling you get when you put them on display should be pretty good indicators of what they can do.  Full of potassium, magnesium, fiber and antioxidants, either canned or fresh will give you a super shot.  We've collected pumpkin recipes for years as it is a huge favorite in my house.  Give pumpkin pancakes a try - you may never go back!

3.  And of course there's the turkey!  Go ahead, this is the place for seconds.  Skinless turkey is known for its ample supply of B vitamins.  Niacin, B6 and B12 are key in stress control and cell and DNA repair.  Additionally, B6 and B12 are mounting evidence about their role in reversing depression, preventing colon cancer and reversing heart disease.  Top it off with a little cranberry relish and boy have you created a heart healthy hit!

Healthy aging practices are all about taking the high road.  When offered a choice, I hope you choose the option that will be a deposit in your health account and not a draw.  In knowing more, you can be armed with the information to support these choices.  And, every good choice is a step in the direction of your healthy aging journey.  But now, it's tea time!

Carrying or Carried?

"HE who is being carried does not realize how far the town is." - Nigerian Proverb.

Undeniable truth.  And, perhaps there's some wonderful security in this message.  The fact that someone may lift your burdens some helps lighten the load of daily stress.  Enter the world of philanthropy.  Stemming from the abundance mentality, this is indeed an immeasurable gift.

But, the simple challenge in this statement, is the introspective search of "What am I contributing?".  And, balancing the opposite argument,  "What am I being carried toward and not realizing it?"

As we work our way into the season of giving - Thanksgiving and Christmas/Hanukkah, are you carrying or being carried?  How does this extrapolate into other areas of your well being?  Are you carrying someone else's stress?  Are you carrying your own needlessly because you won't let go?  Are you fully carrying your own health?  Is the "town" light years away or is it headed your way like an on-coming train?

A very personal issue, I won't say too much.  But, in moving toward the hustle and bustle of the next 2 months, think about your status.  Where are you headed?   If the year has gotten ahead of you, stop being carried.  Take a breath and a step in the direction of your health...even if that means carrying less of someone else's need for the sake of your own.  As you reduce your stress level, you may also be helping them realize how far the town is.

What a pain in the butt

I'm starting to see it everywhere.  Stick with me, this may get a little more technical than usual.

Weak gluteal muscles are creating a cascade of problems in people from the trained athlete to the novice.  What are gluteal muscles supposed to do and how do we know if they are not keeping up?

The problem of pain comes in when our bodies masterfully make up for weaknesses.  We call this "compensation strategies".  You use your body differently, trying to avoid pain or make up for fatigued muscles.  When it becomes habit for one muscle group to cover for the other and the underlying problem is never addressed, pain is a likely result.

The gluteus is made of 3 major parts.  The major 2 will be our focus.  The gluteus maximus (the large, most superficial of the bunch) is responsible for hip extension (backward kicking) and external rotation (toe out position) as well as abduction (bringing the leg out to the side).  Strengthening the gluteus maximus provides support to the low back through the thoracolumbar fascia, and stabilizes the pelvis.  The next deeper, gluteus medius, acts as the primary hip abductor when the foot is off the ground.  When the foot is on the ground, as in running, it stabilizes the pelvis.

Weak gluteus medius is temporarily covered up by over use of the ITB, piriformis, popliteus, lumbar spine, sacroiliac joint and the patellofemoral joint.  Therefore, over time, pain in any of these areas can be related back.  Additional areas of concern include achilles tendon pain and pain on the inside of the lower leg.

Why are we seeing so many manifestations of this one little pain in the butt?  Thank our sedentary nature. Spending time sitting, not using our gluteal muscles, is really something to consider.  How much of your day, and for how many years, has the seated position been your primary one?  Additionally, being in a seated position for a prolonged time will contribute to tightness in the hip flexor group.  When the opposite muscle is tight, the gluteus medius will become weak.

So what is the remedy?  Well, depending on your activity level, you may be best served by having a physical therapist evaluate your situation.  As musculoskeletal experts, the intimate workings of the muscle imbalances that cause pain can be assessed and specific stretches and exercises given to prevent the reoccurrence of the symptoms.  If you are not as active as you could be, take on a walking program before the weather gets too cold.  Yes, that's it.  In all seriousness, you have to get off your butt to work it.    

Shouldering Responsibility

"If you want kids to keep their feet on the ground, put some responsibility on their shoulders." (Abigail Van Buren) I envision the kid who like a helium filled balloon, slowly drifts up and off the ground.  Add a little responsibility (aka weight) on their shoulders, and it counters the float, keeping them grounded.  I like this image.

I was the kid in college who had a part time job from my first semester on.  I worked summers to off set my tuition and have some spending money.  I didn't "get" my first car until I was a senior in college but instead would borrow my parent's cars when I was home.  Being the second of 6 kids, my parents' income had many costs to cover and since I was fully capable of earning, I was fully expected to.

Fast forward to 2011.  Now, it's my turn as a parent.  Grades are the number 1 priority.  I want my kids to spend their time out of school being kids, but fully expect that since they are able to work (as a student earning high marks), they should do that.  When they are able to shoulder more responsibility, outside of their "chores" and school work, we'll talk about a part-time job.

In the meantime, and not because I force them to, I want my children to learn the value of volunteer work.  This weekend, at our fabulous O'er the Hills and Far Away Race, about 50 kids volunteered their time on a beautiful, sunny Saturday.  The kids seemed to have a great time, working the water stops, manning the little kids' area, and cheering on the runners.  They learned what it's like to be a part of a community, how it feels to have some responsibility, and how good it feels to do something for someone else.

Truth is, I whole-heartedly believe in altruism.  I know the overall health benefits of it, and know that the lift it gives is unmatched.  I absolutely want my kids to keep their feet on the ground.  They have their home and school responsibilities.  But, I value the opportunity for social responsibility and feel lucky to have had this opportunity for them.  Will they work as many part time jobs as I did?  No prediction.  But, they will have many opportunities to learn to give of their time because the payment for this is bigger than their young minds can really grasp.  Over time, I hope they learn that shouldering this responsibility builds them into much bigger people.