Tag Archives: walking

Spring is in the air(get ready for a new challenge)

It is hard to believe but February is almost over, which only means one thing: March is on its way and in the Pacific NW, spring is definitely in the air. Daffodils are poking up their stems, daphne odora blossoms are about to burst open, I waken to birds singing every morning….an incredible transition from the quiet waiting time of winter. Already days are lengthening and the moods of those around me reflect that in their brightness. Soon we will all be spending more time outdoors, perhaps digging in the soil getting the garden ready for a new round of vegetables and flowers(maybe even some fruits if your climate is conducive to them).Image

There was a short but insightful article in today’s NY Sunday Times Magazine extolling the virtues of exercising outdoors. The author compares the amount of energy it takes to walk/run on a treadmill or spin on an indoor bike to doing the same activities outside. Although you do benefit from indoor cardio workouts, doing the same activities outdoors actually burns more calories and require more effort, due to such factors as varying terrain, wind energy, temperature variations and surface changes. Plus being outside is more stimulating to your senses and has a greater effect on your mood! Feeling the sun(or even the wind, for that matter) , hearing the birds chirping, smelling freshly mowed  grass, seeing children playing a game, all contribute to a sense of being a part of something bigger than oneself and is ultimately more satisfying. Obviously. there are days when working out in the gym is more appealing(pouring rain, dark hours, frigid temperatures, icy ground) but whenever you have a choice, do try to get outside and be active as well.

Walking my first leg of Portland to Coast: almost done, hot tired feet but happy!!

Walking my first leg of Portland to Coast: almost done, hot tired feet but happy!!

I am about to fly to NYC in the morning for my third IFM(Integrative Functional Medicine Conference) . I love attending this particular event as the rooms are full of all types of providers, from cardiologists to naturopaths, anesthesiologists, gastroinestinal specialists and nurse practioners and more. The energy is incredible, the information” cutting edge” and I always walk away with a renewed sense of how to live a more balanced life and how to share that knowledge with my many patients.

For those of you who have spent time in NYC, you know that finding organic, fresh food is a bit more challenging than it is here in Portland. And being a native New Yorker, I have to indulge a bit by having several slices of NY pizza and chowing down on some chewy and flavorful NY bagels.  So when I get back, I will be ready to start our next series of ‘cleanses’: this time I would like to offer you all a few options. ALthough at least 40 people were able to complete the full 10 cleanse last time, many of you stopped at 5 days, so this is what I would like to propose:

The overall cleanse will last for a total of 10 days and must be completed between March 1 and March 23rd. You can choose to do it all at once or break it up into 2 5 day blocks. I am choosing to do 2 separate blocks this time, as I have a family wedding in Dallas in mid-March.  The dates I will be ‘spring cleansing’ are Monday, March 4th- Friday March 8th and then starting up again on Monday, March 18th- Friday March 22nd. Every 5 days that you complete(and let us know this) , your name will be entered into our contest(more info on Pearl Women’s Center Facebook page) .

Here is a quick review:

During the ‘spring cleanse’, you will avoid whites(flour, potatoes, rice, sugar), caffeine, alcohol and sugar. For a more complete list, please go back to my posts from October 2012 and January 2013.

I will be posting some ideas for meals this week and a shopping list to help you get started. I will be very ready to start when I return from NYC and I hope that you will join me. The benefits are amazing and it is much more fun(and easy) to do this with the support of others.

Happy almost spring!

Final rose of 2012

Anticipating the first roses of spring

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Filed under Essentials, Kyle Bell McAvoy, Whole Eating, Women's Health & Happiness

Re-woman Returns to Confess and Re-balance Her Hormone Resolutions for 2013

A scant year ago in this blog I declared my New Years aspirations to remake my post-menopausal self into a more serene, cleansed, and hormonally balanced version of me. I believe I gave myself the first 30 days of 2012 to become a new woman, a re-woman if you will. Hah! 352 plus days later I am here to report back on the past years’ effort to live up to my aspirations and practice what I preach, followed by an honest as I know how to be, no BS commentary on how I did last year with readjusted expectations for 2013.

2013  Inauguration day

Rewoman and great friend Pamela Bateman (left), founder of the Seventh Woman Foundation (www.theseventhwoman.org) for breast cancer prevention, reinaugurate their pledge to stay (warm) and  balanced at the reinauguration of our 44th President in D.C.!

1) Get into that bed one hour earlier every single night.

Ooops! Well maybe not a total flop …. if you’re a night owl like me you know that getting to bed before midnight is a major feat.  Rewoman confession: I did not live up to the every night part of the aspiration, but did manage to get in bed with a book around 11ish a couple nights of the week. Readjusted aspiration for 2013: Lights out by midnight every other night of the week. The earlier bedtimes will lower my cortisol stress hormones to resting levels sooner rather than later, leading to that much coveted deeper sleep and satisfied appetite hormones, thus reducing overeating, cravings and the dreaded result – belly fat!

2) Rise one hour earlier to a cup of green tea instead of coffee.

Green tea is one of the best alternatives to coffee, get to know the different brands….Joy is introducing the Genmaicha powdered version and sharing a cuppa’ with a friend…what could be more healing or stress reducing?

Small triumph: My typical waking time before I made this resolution was 9ish…I now get up about 30 minutes earlier most days, without an alarm clock, now that is progress.  Rewoman confession: I did not convert to the green tea in the morning until just last month when following Kyle’s group cleanse. Good thing I did stop the coffee a week before I went on to do my annual ‘master cleanse’ a detox that can bring on killer headaches, but I never suffered a single one. Readjusted aspiration for 2013: Aim for the full hour earlier each day in concert with at least 8 hours of sleep the night before. Studies at Stanford and U. of Chicago observe that “short sleepers,” (defined as 7 hours a night or less) have stress-related hormone imbalances linked to weight gain and higher body fat, a raging appetite, mood swings, memory lapse and low libido.

3) Spend at least 15 to 20 mns. morning and/or evening in stillness: no talking, no electronic stimuli, no nothing – just breathing. (This practice will help me to calm down, FOCUS, and eventually become the most serene woman I have ever met.) Thumbs up: I certainly feel more focused and balanced throughout the day when I spend that first 30 minutes stretching, breathing, sipping or gazing into the distance. Rewoman confession: Well I’m not going to claim I’m the most serene woman I know … but then I have to ask myself how many women I know who describe themselves as serene…perhaps it is the difference between feeling half-crazy and stressed-out when your hormones are out of balance, and the feeling of calm that descends once balance is restored. Readjusted aspiration for 2013: Learn to meditate for once and for all, and study up on more deep breathing techniques. Make cultivating stillness my mantra for finding balance within. Also, read: QUIET: the Power of Introverts in a world that can’t stop talking.

gaing out

Gaze into the distance, quiet your mind and find balance in silence some part of every day.

4) Rev up my 40-minute walk to 1 hour a day – and walk faster. No lollygagging and no excuses, even if I have to walk in the rain and the dark.  (This will help to humidify my skin and oxygenate my brain and body so that I will live forever, or at least look and feel like I can!) Getting there! I am up to an hour every other day… and exercising on average 6 days a week; it’s become so normal now that I feel completely out of sorts if I miss a day….have so far invested in warm, absolutely waterproof (don’t settle for water resistant especially in wintry climes) pants, gloves, hat with flaps, and am so far so good, perfectly warm and dry. Not only that, by deciding to take all my exercise outdoors I’m saving 160 bucks a month in athletic club dues. Rewoman confession: I have not done strength training or weight bearing exercises consistently enough to build lean muscle, the key to reviving strength stamina and natural hormone supplies as we age. Readjusted aspiration for 2013: Join the Sierra Club to get in more hill walking and hikes that will boost my muscle and bone mass, metabolism, mood, memory and even libido. Always room for improvement there!

CandaceRainGearWeb

Re-woman aspires to walking not 6 but 7 days a week, every day in the great outdoors AND stay completely warm and dry…the key is waterPROOF (as opposed to water resistant …it isn’t protective enough if you’re walking in all weather) gear: windbreaker, vest, overalls, gloves, and boots, a warm hoodie and your favorite hat with a brim (essential for rewomen who wear glasses! ) …45 minutes to an hour a day boosts natural hormone levels, mood and muscle!

5) Learn how to make Brussels sprouts taste good! (Adding way more cruciferous vegetables: kale, chard, spinach, cauliflower, cabbage) to my daily diet will help to metabolize excess and/or toxic, i.e. ‘xeno’ estrogens from my body, thus clearing my onward path to natural hormone balance.) Done! was this ever a success thanks especially to all the great recipes YOU readers sent (see Jan. 15, 2012 blog comments for recipes!) Rewoman confession: I have become addicted to Brussels Sprouts.  Readjusted aspiration for 2013: Learn how to make cauliflower mouthwatering…any recipes for this one ladies?

6) Tune out talking heads before bedtime. (This will stop the overstimulation of the 24/7 news cycles and rid my tired brain of useless chatter AND prevent me from becoming one of those people who develops ADHD in her 60s, heaven forbid!) FLOP: Pre-election addiction to the latest news from the campaign trail made me a liar on this aspiration HOWEVER I did find that after following the cleansing fast this past month (and of course after the election was finally over) I did not feel like watching the news much at all. Rewoman Confession: I still watch Washington Week in Review on Friday nights and Meet the Press on Sundays, but I follow it up with Downton Abbey, a real escape from the here and now… makes me wonder how women stuck in the British class system at the turn of the century dealt with their symptoms of menopause? Readjusted aspiration for 2013: No-TV-at-all-nights, at least twice a week. Continue to beat husband at scrabble. Learn Bananagrams. And Chess!

Mind/body balance: part of the equation for all of us

Tune out to practice  balance

7) Reject all foods that are genetically modified and/or any household or personal care products  that contain  pesticides, synthetic hormones, xenoestrogens, antibiotics, or empty calories. (This will significantly reduce my risk of getting indigestion, a fat belly, and a leaky gut, gluten-intolerance, insomnia and hormone imbalance, not to mention diseases of aging like breast cancer!) Challenge: This one is tough since we health care consumers cannot be sure what we are getting…witness the failure of Californians to pass a ballot for GMO modified foods to be labeled as such (in the face of enormous pressure from the likes of Monsanto…but that’s another blog).  At the very least we can inform ourselves to choose foods raised without (make sure the label reads that way) synthetic hormones, RBST, or antibiotics. If you do nothing else, do this! Rewoman Confession: I have on more than one occasion had my hair colored in salons that do not use plant-based dyes and products. In my defense there are not many hair colorists who do use completely non-toxic hair products. Nevertheless this cannot be an excuse. These are toxic chemicals that once slathered on my head, sink into my very tissues, putting me at risk for gawd knows what, hormone imbalance at the very least, and I let it happen! Why? because the color lasts longer. So who is gonna’ last longer if I get cancer after all these years of allowing toxic chemicals to seep into my brain, just because I am not ready to go gray!  Readjusted aspiration for 2013: Never again upon pain of bladder cancer risks, use harsh ‘endocrine disrupting’ (e.g. man-made toxins lethal to normal hormone operating systems) chemicals on my hair; seek out more hair salons that offer organic, ammonia-free, plant-based hair dyes (Google: Aveda and local colorists that use organic hair dyes, bleaches and styling products.)

8) Cancel at least one appointment a week and banish anything, anyone, and everything else in my life that is an unnecessary stressor. (This will enable me to become more authentic and the most stress-free person I could ever hope to meet!) Score: I averaged 2 cancelled appointments a week, have erased at least 3 high-maintenance soul-draining so-called ‘friends’ from my contact list, and changed jobs! Rewoman Confession: I’d been carrying a few dysfunctional relationships  against my better judgment for far too long.  Shedding them at long last feels good, a liberation! Readjusted aspiration for 2013: Choose friends who nourish one’s strengths vs. one’s weaknesses; do not allow what I do to become who I am; and for goodness sake, stop overbooking however well-intentioned!

9) Re-testing my hormones was also on the list for 2012: Check! Rewoman confession: found out through testing that I’d been over-supplementing a bit, so made the necessary adjustments – this  by the way is one of the most important benefits of testing your hormone levels at least once or twice a year, especially when using supplementation, its’ essential to get the dose right!

10) Last but not least, I aspired to redouble my efforts to educate more women and I just might get the chance as I’ve been invited to travel to China to give a talk on hormone balance this March. Evidently this is a topic of interest to women around the world! If YOU have a Re-balance plan you’d like to share, or for that matter, a great mouthwatering cauliflower recipe you can pass on PLEASE sign up to become a follower and comment right here on the blog!! We’re all ears!

Masking the menopause madness

Rewoman behind the scenes:  getting your hormones back in sync can’t be a rehearsal, its a balancing act we practice every day.

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Report from Austin, TX: notes on the road

I dropped in for a quick visit to Austin this past weekend(my husband Joe is working from there for now so we are turning this into an adventure…)and I want to report that this is ONE FIT CITY!! Barely 100 feet from the front door of his apartment complex is a beautiful pedestrian bridge, complete with wood inlaid railings, that drops you into an incredible matrix of walking, jogging and cycling trails. I headed out on a January morning, the weather a balmy 60 degrees(Nirvana to a Portland girl like me). And although Joe had given me basic instructions for the 3.1 mile loop, I promptly got lost trying to navigate between the many choices in front of me. I ended up walking at least 5 miles but I was in good company. There were hundreds of Austinites walking, jogging, sprinting, biking, young mothers pushing massive strollers, others with panting dogs in tow~a wonderful sight indeed.

Austin activity on a January morning

The trails meander along the lovely and serene Colorado River, known fondly as Lady Bird Lake by those in the know. And this lake is full of life! I saw great blue herons, graceful white swans, swooping cormorants, ducks, birds I’d never seen before, fishermen, kayakers, canoers, crewteams and paddleboarders. I was inspired by the energy and the level of commitment to fitness here, truly an amazing sight.

A lone fisherman on a January morning in Austin

Of course Austin is renowned for its sunny weather(300 days of natural vitamin D each year) and I imagine the summer heat is a bit brutal for outdoor enthusiasts. But this reminded me of the challenges many of us face living in colder climates: how do we all stay motivated to be active when the weather outside is dreary, cold and wet?
I was hoping to link to an article that I was recently interviewed for in a local publication, Explore the Pearl(Jan/Feb issue) but unfortunately they are not set up with that feature yet. If you do live in the area, pick up a copy and read “Chasing Away the Winter Blahs” for some suggestions from myself and other health related professionals in the Pearl district of Portland.
For those of you in other regions, here are a few “pearls from The Pearl” to help keep you motivated when the weather is just not calling you outside!
1. Get outside every day, even if it’s just for 20 minutes/day. The fresh air is invigorating.
2. There are no days too bad to be outside, just bad clothing! Whenever I think it is too cold/rainy/wet here, I think of those who live in places like Sweden and I remind myself it really isn’t that bad. Find some functional and even stylish clothes that will keep you warm and dry and it will make getting outside more of a pleasure than a chore.
3. Okay, so maybe it is just too miserable to work out in the elements. Try a new indoor activity: Zumba, yoga, Pilates, stair stepper, treadmill. It is so important to have variety in your routine to get the benefits of cross training as well as avoiding boredom.
4. Find a pool: swim some laps, take a water exercise class.
5. Try a winter sport: cross country or downhill skiing, snowshoeing(major calorie burner!), sledding.
6. Find an exercise buddy or two, someone who will hold you accountable when you just aren’t feeling it…..
7. Walk your dog, walk your friend’s dog. Make the canine world a happier place(my dog LOVES the wind, the rain, the snow: she gets me out on even the stormiest of days and I am always so happy afterwards).

Another example of staying fit while outside

The sky is the limit when it comes to exercise, even when the skies are not as perfect as those January days I just experienced in Austin. Find a way to stay active. The benefits of exercise(increased strength, more energy, better mood, improved sleep and flexibility, enhanced immune system) far outweigh the excuses not to exercise.
Staying active is an essential component of living a balanced life. See you on the trail!
Kyle

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Filed under Kyle Bell McAvoy, Women's Health & Happiness