Book review: Healing with Words

There are very few books that I read in one sitting. However, Diana M. Raab’s Healing with Words happens to be one of them. And not because it was a light read either. A short story, yes, but by no stretch of the imagination light reading.

You see, Healing with Words is all about Diana’s journey through breast cancer, followed up with a diagnosis of multiple myeloma. I couldn’t put the book down, because I needed to know how on earth she got through this and came out strong enough to share her journey with all of us!

Diana got through it one day at a time.

But this book is not so easily written off with that over used cliché. Many of Diana’s days were filled with grief, fear, depression, and an ocean of tears. In other words, Diana tells it like it is.

A large part of Diana’s healing came from writing poetry and chronicling her emotions in her journal. Healing with Words is actually a workbook intended for women diagnosed with cancer. By adding questions and space to write at the end of each chapter, Diana created a tool for women with cancer to journal their own experiences and emotions.

While careful to state that medical choices documented in the book are uniquely her own, Diana provides advice on cutting through the information overload to be found on cancer and treatments. As well, she provides guidance on the questions to ask and whom best to ask them of.

We are also treated to Diana’s beautiful, yet intense, poetry. Again, there are no holds barred, such as this short but to the point poem entitled Bifurcation:

Having a breast sliced off
leaves a woman with two lives –
the one before the lost
and the one after.

There is a time for platitudes, but there is also a time for “hey, this is the reality of what it is like”. Healing with Words is that reality. But, it is also validation that the roller coaster of emotions is normal, and they need to be experienced in order to heal emotionally and physically.

I would love to hear your thoughts!

Do you write to help heal? What other methods do you use to work through pain, be it physical or emotional?

More information!

Make sure you return on August 3, 2010, to win a copy of Healing with Words.

Diana can be found at Diana M. Raab

This book review was sponsored by WOW! Women on Writing

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Yoga and Beyond: Refreshing Inspiration for a Brand New You

I try to go to the gym. I really really do. But the gym is in my office building, and well, there’s meetings and emails and … Okay, so I am not very diligent about getting there on a regular basis. Fortunately, as Silver & Grace guest post author Victoria Crowdell explains, all we need is a section of floor at home and we are good to go.

Getting in shape is definitely one of the nicest gifts that anyone can give to themselves. While it might not be your idea of an enjoyable past time to spend endless hours at the gym whilst only nibbling on carrot sticks, having the time and energy to be active at least once a day is an essential part of leading a healthy and long-lasting life.

There’s no need to fall victim to all of the marketing involved in fitness routines these days. After all, there were numerous healthy and trim people before the days of the local gym, so don’t feel the need to spend a large deal of money on equipment and memberships. In fact, these kinds of big leaps sometimes end up acting more as roadblocks, inflating expectations and causing less motivation when one’s body doesn’t look just like the television advertisement might have claimed.

Staying fit as a woman is sometimes an entirely different experience altogether. In fact, there are definitely no two ways about it: in today’s world, it is still easier for a man to be considered ‘mature’, whereas a woman is often just referred to as ‘old’. But a number of powerful, confident, and beautiful women who don’t happen to be in their twenties are re-writing the book on what it means to look fit and be attractive. Susan Sarandon has never looked more beautiful, and Helen Mirren certainly feels confident in her good looks, or else she wouldn’t be posing topless in a bathtub.

While some of women might take their inspiration from the more surgically inclined, self-proclaimed ‘cougar’ set, the fact is that getting into shape is a much better way to maintain one’s looks, regardless of age. Even adding an extra hour of activity to your daily schedule can make a difference in a surprisingly short amount of time.

While celebrities might have personal trainers while at home, those who are on the road most of the time often end up making do with the sort of activities that are easy to accomplish in the confined space of a hotel room. This is one of the reasons that yoga has become so popular with those who are constantly on the go: the only necessary equipment is one’s own body and a level surface for sitting down.

Of course, getting in shape is about more than just taking on yoga. It’s also about learning moderation in all things. There’s no need to forgo a slice of Brie and glass of Merlot altogether, but after a nice afternoon yoga session, a delicious fresh fruit salad or sushi might be a much better bet than a heavy hamburger.

Changing your fitness choices is a simple way to get your body ready to change its eating habits without even considering a diet. If you’re spending more time walking and keeping your heart rate up, after all, you’re going to find yourself attracted to food choices that give the same feeling of refreshment and pep.

So, instead of setting unrealistic expectations for a new fitness routine and what it can accomplish, consider focusing more on the ways that investing some time in yourself will improve the way that you feel. After all, in a world that’s changing the way that it looks at women over 40, it’s never been a better time to start a fitness regime that has you feeling confident enough to flaunt your hard work beachside in no time at all.

More information!

About the Author: Victoria Crowdell works for SportsEquip.co.uk, leading suppliers of ‘capital’ sports equipment and wet pour safety surfaces.

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Health benefits of walking

For those of you following my Sharing a Challenge Series last month, you know I was preparing for a half-marathon race. Originally, I was going to run it, but part way through my training I discovered I much preferred power walking.

I am happy to report that not only did I cross the half-marathon finish line, but I beat my target time. I was allowing myself 3 hours and 15 minutes. I completed the 13 miles/21 kilometers in 3 hours 9 minutes and 13 seconds. But, most importantly, I felt fantastic throughout the entire race. I even had enough energy to run in the second half.

Now I am totally hooked on walking for exercise. I am a walking fiend. No special equipment required. Just a good pair of shoes and off I go. Best of all, I can easily incorporate walking into ‘getting somewhere’. I have walked home from work (2.5 hours), met my daughter at the mall (1.25 hours), and toured Montreal (9 hours).

Okay, admittedly 9 hours is a bit extreme, but we did break it by stopping for food and drink.

According to a survey by the Canadian Fitness and Lifestyle Research Institute, 64% of all Canadians live within a 30 minute walk of a routine destination. Doesn’t mean they walk it!

Mr Very Right and I are just as guilty. Our grocery store is three blocks away, but we drive, even for just one bag of groceries. We talk about how silly that is, but we still drive. My stepson lives six blocks away, but we drive to pick him up and drop him off. Ridiculous!

I think it’s a mindset of being too busy to walk. Why spend thirty minutes walking, when we can spend five minutes in the car?

Because it is way better for our health!

Walking reduces the following:

• risk of coronary heart disease
• high cholesterol
• body fat
• risk of colon cancer
• effects of osteoarthritis
• blood pressure

Walking increases:

• flexibility and coordination
• bone density
• general feeling of well being

I’m starting to plan around walking. Dinner at my daughter’s at 5 p.m.? Simply a matter of leaving the house at 4 p.m. Need some more jewelry making supplies? Eat lunch at my desk at work while sorting all those emails, then head out for a brisk walk to the bead store.

Actually, once I realized how much I enjoy walking, I started looking for ways to incorporate walks into my routine.

I am already planning next year’s half-marathon. Between power walking and adding in a few more short runs, my plan is to come in under three hours.

A final note on how good walking makes me feel. About three-quarters of the way through the race, one of the volunteers said to me “Hey! You are still smiling.” I wasn’t even aware of it, but he was absolutely right. I was smiling. Grinning from ear to ear.

Your turn:

Is walking part of your regular fitness routine?
What have you found to be the benefits of walking?

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How to lose weight after 40

According to the Silver & Grace body image survey, very few of us are satisfied with our weight. Nor are we least bit happy with our thickening middle. However, as guest post author, Myln, points out, we can lose weight. It just takes a patience and perseverance.

In one of Eliza’s articles, she talked about the main reasons why women gain weight after 40 (understanding weight gain after 40). The hormonal changes are such that make weight gain easy and weight loss more difficult. In this post I will talk more about how to lose weight. There are not many differences in the weight loss process for women below and for women above 40 besides the fact that older women and people in general are more prone to injuries (from exercise) and also that their metabolism becomes slower. This does not mean that you cannot shed those extra pounds; it simply means that you should have more patience and willpower to stick to your goals until the end.

One of the most important parts of weight loss is the foods you eat. As you get older and try to manage your weight there are some foods that you need to make sure that you are eating and there are some foods that you need to make sure that you are not eating.

The items you should avoid are those that contain high grams of fat, sugar, and generally foods that are high in calories as these foods will help you gain weight. In order to follow a healthy diet, you must ensure that you are eating healthy foods that are beneficial for your diet and wellbeing such as yogurt, fruits, vegetables, and lean meats as well as foods that contain complex carbs, such as whole wheat bread and oatmeal.

Along with a good diet you will want to make sure that you are getting the exercise that you need. Exercising is a very important part of not only being able to lose weight but managing your weight properly so that it does not fluctuate. When you get on a good exercise routine you will be able to regulate your body weight, lose a few pounds, and feel better about the way that you look.

The best way to burn those extra pounds is through cardio exercises. Try to find some cardio exercises that you feel comfortable doing and that you can follow for a long time. It’s of no use trying to follow an exercise routine that is hard and efficient but only for a limited amount of time. The key for losing weight with exercise is consistency and frequency.

Exercising regularly (2-3 times per week) for a couple of months will give you results while exercising once every couple of weeks will not. There are a lot of different cardio exercises so there should be no problem with trying to find a few to build your routine. You can choose from things such as swimming, aerobics, jogging, cycling, or other great exercises that will help you to burn calories very quickly and lose weight.

If you are a woman over 40 there is no sense letting the changes that your body is going through dictate the way that you look and feel. You will be able to better manage your body’s appearance and the way that you feel by adopting a proper diet and a good exercise routine. Just because you are getting a little older and going through some changes does not mean that you cannot lose weight and take control over your body. Make sure that you follow these tips and you will have a better looking appearance that you will love before you know it.

More information!

Myln maintains a weight loss blog where she talks about how to lose weight using natural ways and methods.

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Press Pause On Menopause Drugs With A Little Help From Soya!

One of my goals is to go through menopause drug free. Drug free has been my philosophy for my entire life, so I sure don’t want to change now if I can help it. But as my hormones dip and dive, how do I regulate them without medicinal intervention?

Silver & Grace guest author, Susan Long, tells us about one way. It’s all about soya!

Breast Cancer and Heart Attacks – the possible side effects of HRT are frightening and anti-depressant based treatments are not for everyone. So what’s a menopausal girl to do? It’s time to serve up a delicious bowl of phytoestrogens for dinner and say goodbye to menopausal symptoms!

Phytoestrogens are naturally occurring hormones found in plants. There are three major phytoestrogen groups; isoflavones, flavones and coumestans and a diet rich in these has been found to reduce the risk of some cancers, cardiovascular disease, high cholesterol levels, bone density loss and the symptoms of menopause.

Flavones in particular are far weaker but chemically similar to some breast cancer treatments and are believed to join to estrogen receptors, preventing the return of breast cancer and balancing your hormonal levels, which in turn can relieve the symptoms of menopause.

So where do you get them? Soya products are the most convenient and easy to use source of phytoestrogens. Soya milk and tofu are the most readily available soya products, and while they may not be to everyone’s taste, they are cheap and easy to work with.
If you’ve not cooked with tofu before, you should start with “firm” tofu. Tofu acts as a flavor sponge so can be delicious when cooked correctly. Cut your block of tofu into 1/3 of an inch thick “steaks” or bite sized pieces. Marinade these in big flavors like Asian sauces, Moroccan spices or Curry and then simply cook as you would a chicken breast. Marinated soya steaks make amazing, healthy burgers and sandwiches and bite sized pieces are always a nice edition to Asian style soups.

There are two distinct camps when it comes to soya milk. One side describes it as a delicious, low fat, lactose free, nutritious wonder food. The other side describes it as liquid chalk. If you are one of the latter, try using it in protein shakes, milk shakes and smoothies or combined with honey in porridge. Soya milk is said to be an acquired taste and once you acquire it, you never go back to dairy – so give it a try, you might just fall in love.

If soya products aren’t for you, choose cereals that include flax seed (the best known source of phytoestrogens), and incorporate sesame seeds, hummus and garlic in your everyday diet.

There is plenty of research being done (some estimate 4000 papers per year) into phytoestrogens for all manner of health benefits. Unlike some “alternative” medicines, scientists are finding empirical proof that phytoestrogens are a viable alternative to harsher menopausal drugs so you can feel relatively confident that you will notice some improvement – all you need to do is learn to love tofu!

More information!

About the Author: Susan Long works everyday with women to improve their circumstances and lifestyle. See more of Susan’s work at Sell House Fast.

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Turns out I have dry eye syndrome

As I was researching menopausal symptoms, I stumbled across one called dry eye syndrome. Huh, I thought. That would make an interesting and informative post, even though I don’t have that.

Let me repeat that last phrase … even though I don’t have that.

Imagine my not so pleasant surprise, as I was doing my research, to discover that apparently I do!

But more on that shortly. Let’s start at the beginning.

What is dry eye syndrome?

Our eyes are covered by three layers of tear film that protect the cornea:

• outer lipid layer
• aqueous layer
• inner mucin layer

Changing hormones can decrease one or more of these layers. In other words, our tears aren’t working like they should.

Now, I realize this is hard to believe, because another symptom of menopause is irrational bawling. But that aside, when there is an imbalance in our tear system, we can get dry eyes.

What are the symptoms?

When our eyes are not properly lubricated we can experience the following in our eyes:

• light sensitivity
• gritty sensation
• itching
• redness
• blurry vision
• pain

… and here’s what caught me off guard …

• tears streaming down our face for no apparent reason.

Not to be confused with irrational bawling. Like I said, that’s another menopausal symptom.

Well, over the past year, I have experienced tears streaming down my face for no apparent reason. Turns out this is because the eye is freaking out because it is too dry and it is telling the nervous system to create tears.

Now what?!

As is normally the case, there are ways to control this menopause symptom with and without medications.

First, we can do the following:

• keep room air moist with a humidifier
• stay hydrated
• avoid heat vents that blow straight into the eyes
• take fish oil supplements as Omega-3 is thought to help

If symptoms persist or are extreme, other options are:

• use of artifical tear drops and ointments
• surgery to plug the tear drains

Is it really menopause causing this?

I will add the caveat of consulting with your health care professional to eliminate other causes of dry eye syndrome such as:

• seborrhoeic dermatitis
• rosacea
• contact dermatitis
• allergic conjunctivitis
• Sjögren’s syndrome
• rheumatoid arthritis
• lupus
• shingles

Who knew?

So, there you have it. Turns out I have dry eye syndrome. This flow of tears doesn’t happen very often — okay, except for the irrational bawling — so for now I’ll just pay attention if it is triggered by a dry environment. But, if it gets worse, I now know what my options are.

Have your say:

Have you heard of dry eye syndrome?
Do you have it? And if so, is it bad enough to be bothersome?
Do you bawl irrationally? Okay, that was a trick question. If you are menopausal, of course you do.

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Impact of rosacea on my life

In quite a number of my posts, I talk about my rosacea. The topic keeps popping up because my skin condition impacts my lifestyle.

That’s right, to a significant degree my life is influenced by the red, burning rash on my face.

From what I eat and drink, to how I exercise, to what I put on my face, is all impacted by my rosacea and my efforts to keep it under control.

What is rosacea?

First, it is not acne. As a matter of fact, treating it as acne can make the condition far worse.

It is an inflammatory skin condition on the face characterized by:

• small red bumps or pustules on nose, cheeks, forehead and chin
• burning or stinging sensation
• visible spider line blood vessels
• burning or gritty sensation in eyes
• red bulbous nose

Rosacea is a chronic skin condition. There is no cure. However, it can be minimized by avoiding triggers.

What are the triggers?

Here is where my life is impacted by my rosacea. In an effort to keep my face as rash free as possible I have to avoid the following:

• foods that cause facial flushing including, horrors of all horrors, chocolate
• temperatures that heat up the face, including hot baths, sitting around a bonfire
• wind and sun
• beverages such as red wine, coffees and teas
• stress
• most skin care products and make up
• menopause … okay, we can’t avoid that one, but it is a trigger
• high intensity exercise

Each person is unique

My mother has rosacea, but her triggers are not necessarily the same as mine. It is really a matter of paying attention to what causes a flare up.

For me this means:

I eat a small square of 85% dark chocolate. To eat an entire milk chocolate bar is out of the question.

The heater in the car is nasty to my face. I can feel an almost instant burning sensation. Saunas and steam rooms are avoided at all costs. I do use our hot tub daily. I am sure it doesn’t help, but we did make some concessions that help. It is a salt water tub, which reduces any chemical reactions. Plus, we do not have a roof over the tub, so the heat doesn’t build up in the air.

I have to wear a hat all Summer long. Mind you, this is a good idea anyway. However, although most rosacea informational sites advise a good sun block, I cannot use any, as they themselves are triggers.

No red wine, but I can drink coffee and tea. I just have to let them cool down first. But zero tolerance to spicy foods.

The only make up I can wear is on my eyes and lips. As well, I have to use a very expensive, totally natural skin wash formulated for rosacea. It is applied gently using my fingers. The roughness of a facecloth is another trigger!

I had to give up running. I might have been fit, but my face was an unholy mess. Fortunately, power walking is fine.

Are there medications?

Yes, and again, what works for one person doesn’t work for another. Definitely see your dermatologist, and you might have to do a some trial and error.

I used a prescription gel, but to be honest I’m not good about getting to the doctor to refill the prescription. It was great when I could request refills over the phone, but those days are long gone. Now I need an actual appointment. This irritates me, so now I manage my condition with all the lifestyle changes I mentioned.

Finding a balance

As with any chronic condition, you need to balance minimizing your symptoms with enjoying life.

I was willing to give up running, but I am not willing to give up my hot tub. I drink a glass of red wine on the rare occassion (because red wine is so much nicer than white) and I accept my face will be red for several days afterwards.

Some people choose to cover up their redness with make-up, risking a vicious cycle of flare ups. I decided I would try not to let my rash bother me on the bad days, and head out bravely into the world with a smile.

If you suspect you have rosacea, please see your dermatologist immediately. Leaving it untreated can lead to very nasty facial scarring. W.C. Fields’ bulbous nose is a prime example. No offence to the late Mr. Fields, but I like my nose just as it is.

Have your say:

If you have rosacea, do you have any tips to share on avoiding triggers?
My biggest challenge is finding a facial wash that won’t irritate my skin. What works for you?

More information!

The following sites provide excellent information on rosacea:

Mayo Clinic
Rosacea Facts
National Rosacea Society

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Sharing a challenge: thinking about food

What started out as training for a half marathon, has turned into a very interesting process. During my long training runs, my body started talking to my mind. With each run this inner dialogue got more involved, until I finally really listened to my body and switched from running to power walking. I will now be walk racing the half marathon at the end of May.

To bring you up to date on my training, last Sunday I walked 9.6 miles (15.4 km) in 2 hours and 24 minutes. I thought that since I was now in harmony with my body in terms of exercise, the inner dialogue would stop.

Not so!

Instead, my body spent the walk nattering at me about food.

“I don’t like what we eat.”

“‘That’s because we eat chocolate bars and a bag of chips at 2 p.m. everyday at work”, I concurred.

“No. I mean in general,”‘ my body replied.

“What?”

This threw me. At home, I eat very healthfully.

“List all the foods you really love,” my body suggested, “without thinking. Just off the top of your head.”

So, I amused myself for the next block or so coming up with my favourite foods.

When I was done, my body said, “Where’s the bread? Where’s the pizza? Where’s the white pasta? Where’s the white rice? Where’s the heavy sauces? Where’s the red meats?”

I knew my body was firing this list at me because Mr Very Right does the cooking and he incorporates these food items into our meals.

“Well, I am not actually very fond of those foods. They are okay once in awhile, but not on a regular basis.”

“Then why are you eating them?”‘, my body quite reasonably asked.

“Um, because they are there,”‘ was my sheepish response.

“Uh huh,” was all my body had to say.

So, this week, I listened to my body and ate only what appealed to me. My only rule was it had to be healthy. As in no chocolate bars or bags or chip. Also, I didn’t worry about getting all my food groups at once. Or even in the same day!

This worked beautifully.

One day I craved a lot of fruit. Another day, I went heavier on the fresh veggies. Another day, what I really wanted most of was protein.

I had complete control over breakfast and lunch. For dinner, I only took the parts of Mr Very Right’s menu that appealed to me. Then I supplemented it with something else if need be.

The only problem I ran into was my brown bag lunch. I found by lunch time, I didn’t necessarily want what I had packed myself. So, I resolved to buy my lunches. A little pricier, but not much because I have a really good deli in my building where I can load up on fresh veggies or fruits for under $5.00.

As a result of my new strategy, in just a week I have gained my energy back and trimmed down. I only lost a pound, but my clothes fit better because I am no longer puffy and bloated.

I think the biggest change is that I am no longer reactive where food is concerned. Before I eat anything, I take the time to ask my body what it really wants.

And guess what?

It hasn’t asked for a single chocolate bar or bag of chips all week!

Gosh my body is smart.

Have your say:

Are you a reactive eater or a proactive eater?

More information!

In case you are just tuning into this series, here are the rest of the Sharing a challenge posts to date:

Sharing a challenge
Motivation
Getting the right fuel for the job
Falling off the rails
Going into survival mode
My body rebels
I finally listen to my body

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Brain waves: the science behind meditation

Meditation is almost the word du jour. Meditation helps reduce stress. Meditation enhances our immune system. Meditation promotes creativity. But there is very little discussion on why meditation is so beneficial.

What actually happens when we meditate?

Turns out it’s all about brain waves. Beta, alpha, theta and delta to be exact. And no these are not sororities. I am talking those electrical waves we learned about in high school physics class. And since I only got through physics because my lab partner (and still my dear friend thirty years later) managed to get our teacher to do all our experiments for us, we’ll do a quick terminology review:

Frequency – the number of times an event repeats itself in a fixed period of time.
Amplitude – the maximum displacement from value zero during a single oscillation

So, if you are looking at a graph of an electrical wave, the number of squiggles is the frequency and the height of the squiggles is the amplitude.

Brain activity is measured in brain waves. Each type of brain wave pattern is based on a range of frequency and amplitude, and is associated with a state of consciousness. As we move from one state to the other, the frequency increases and the amplitude decreases, or vice versa.

Delta Brain Waves

Delta waves have the greatest amplitude, but lowest frequency, pulsing up to 4 cycles per second.

These brain waves occur when we are in a deep dreamless sleep. Mind you, this state is pretty much the realm of babies and small children. By the time we get to be adults pure delta state is hard to achieve. Add in menopausal insomnia and this state becomes rare indeed.

Theta Brain Waves

Theta waves are moving a little faster here at 4 to 8 cycles per second. When we are sleeping, we experience theta brain waves while dreaming and the REM (rapid eye movement) sleep stage. Awake, theta brain waves occur when we are in automatic pilot, when the task we are performing is so routine our mind disengages from our actions.

In my case, this occurs while I’m driving. No, just kidding. More like vacuuming.

Alpha Brain Waves

This is our meditative state. The brain waves cycle at 8 to 12 per second. We are awake, but extremely relaxed. It’s our daydreaming state. Personally, my best daydreaming is done in our hot tub.

Beta Brain Waves

This is our engaged and fully conscious state of mind. Our normal awake state. When we are conversing, the brain waves average around 14 cycles per second, but can cycle much faster than that if we are stressed or panicked.

As I was writing this, the cat chose to throw up. I kid you not. The beta brain waves sped up a little. Likely for the cat too.

Back to those Alpha Brain Waves

So, the goal of meditation is to deliberately quiet down those beta brain waves to an alpha brain wave state, without relaxing ourselves right into theta brain waves and sleep.

Alpha brain waves are considered to be the healthiest brain activity range. Small children have dominant alpha brainwave patterns, but as we move into our teens and adulthood, we spend more time in beta state. This is due to constantly being engaged and reactive. As well, we are reacting to stress, fear, and anxiety. Or cats throwing up.

Children have it figured out

A state that comes naturally to children during play has to be deliberately induced by us. Thus all this promotion of meditation.

Ideally, it means just sitting quietly and clearing our minds. However, given lives run at a frantic pace, this is easier said than done. Hence the need for meditative practices that remind us how to relax.

Physiologically we start out with extremely healthy brainwave patterns. We spend most of our waking states in alpha with some in beta. But then life takes over, and our brain spends more time pulsing out beta brain waves. We become hyper aware, and eventually stressed and anxious.

In theory, if we lived life in a more childlike state, we would be very healthy indeed. Instead, we deliberately quiet our minds with learned techniques and say that we are meditating.

After all, meditating sounds is so much more grown up than playing.

Your thoughts:

• Do you do formal meditation, or do you just sit quietly to slow down those brain waves?
• How often do you engage in play?

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Sharing a challenge: Getting the right fuel for the job

Welcome to my third post on Sharing a Challenge where I share my half-marathon training journey. You can read the first two posts here:

Sharing a Challenge
Motivation

Today’s post on my half-marathon challenge is all about food. If I am going to push my body’s limits I better provide it with the proper fuel to enhance my performance.

I’m not a car gal; I leave that up to my vintage British car buff Mr Very Right. But I do know enough about cars that different grades of fuel impact the performance of your car. Personally, I’m satisfied with regular grade gasoline for my little Volvo. But I’m not asking it to do much other than get me to work and back, putt around town, and occasionally make a long distance trip to visit family.

And up to now, I’ve just been asking my body to get me through my work day, putt around on household chores, and occasionally push itself in harder labour for our home renovations. Regular grade fuel has been fine for this.

Let me explain what typical regular grade fuel is for me.

• Breakfast: a couple of espressos. Bacon, egg, cheese on brown toast with a bit a mayonaise.
• Lunch: deli turkey and lettuce on rye, with butter.
• Morning and afternoon snacks: yogurt, handful of nuts, dates, banana
• Mid afternoon ‘dear lord is it time to go home yet?’ treats: bag of chips, chocolate bar
• Hot tub when I get home beverage: white wine
• Dinner: meat, potatoes, gravy, small amount of veggies. Milk. 2 squares dark chocolate.

Notice the combination of definitely good for me stuff and definitely not good for me stuff. I am a healthy weight and my energy level is pretty good, so I guess so far I’ve gotten away with this particular fuel intake.

I wasn’t sure, however, that this diet really cut it as premium grade racing car fuel. So, off I went to do some research. According to How To Eat While Training for a Marathon, I need to eat the following:

60 to 70% of my diet should be carbohydrates such as whole grain breads, cereals, fruits and veggies.

Brown and rye bread are not whole grain breads. I do not eat any cereals. My fruits and veggies intake could definitely stand some improvement.

Eat 200 to 400 calories of carbohydrates within 2 hours of hard exercise.

Well, I generally exercise at work when I can slip away for an hour to run. This could be 8:30 in the morning or 2:30 in the afternoon. And I don’t even think about what I’m going to eat afterwards. I just grab whatever is in my lunch box.

Drink lots of fluids during and after exercise and avoid alcohol.

Yes, I drink water during my runs, but other than my espresso in the morning and my milk at supper, I don’t really drink anything else. Oh, except that glass of wine in the hot tub. Avoid alcohol. Dang!

Go easy on the fats

I can justify the small amount of butter on my sandwich. It is proven that fat is an essential part of our daily diet. And my two squares of 85% dark chocolate are good for me, so research says. But the mayonnaise at breakfast should likely go. And let’s not even talk about the fat content in the ‘dear lord is it time to go home yet?’ bag of chips and chocolate bar.

Conclusion? My regular grade fuel is not going to optimize my body’s race performance. As a matter of fact, it seems downright cruel of me to even ask my body to run 13 miles on regular grade fuel. Clearly changes are required.

Which brings me right back to my motivation of bringing my mind and body into harmony. To date, I don’t put too much thought to what I eat. For the most part, we only stock our kitchen with healthy food choices, so that’s what I grab. But the key word is grab. I don’t think about it. The food just goes into my lunch box or directly into my mouth.

Now I need to bring my mind into play. I need to put conscious thought to not only what I eat, but when I eat it.

Wait a minute! Isn’t that the key to a long healthy life anyway?

I don’t want a regular grade life. I want a premium grade life.

Volvos are nice, but from here on in, I am a Lamborghini!

Have your say:

My challenge is training for a race, so the fuel I need to consider is food. But all challenges require fuel in some form. For example, writing requires inspiration. Reducing stress requires quiet time. What fuel do you need for your challenge? And are you getting the right kind in the right amounts?

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