Friday, August 29, 2014

Thinking Your "Self" Well

In today's #BWD: thinking yourself toward better health. Our mind, body, and spirit are not separate parts; they are the intimately connected threads of a single web that we call the "self". These articles explore the nature of our unified selves, and the ways we can help or harm our most precious gift: the person called "me". May it bless you.

Be Well,
Bob


MIND

Are food cravings sinking your nutritional goals? The problem may not be in your belly, it may be in your head. WebMD explores where cravings come from, and what you can do when the strike in this slide-show on Food Cravings that Wreck Your Diet. You don't have to live at the mercy of urges and impulses. There are better choices.

BODY

The old saying, "You are what you eat", isn't just a slogan. It is literally true. Your body is like a manufacturing plant that is constantly replenishing tissues and energy resources, and where do you think the raw materials for that enormous manufacturing process come from? Yep, you are actually made out of the things you put in your mouth. In Joint Food, Liz Applegate, PhD explains how the things we eat can help keep our joints healthy. That's important for runners of course, but given the number of knee, hip, and shoulder replacements I encounter in the population I work with at the YMCA, I'd have to say that poor joint health is a wide-spread problem that is worth your attention.


SPIRIT

Post Traumatic Stress Disorder is a terrifying mental illness. Living with PTSD means not just remembering horrible, painful trauma and loss, but actually experiencing them again and again, but mentally and physiologically. It took Rebecca Thorne decades to learn her true diagnosis, and one of the ways the wife and mother keeps on going is by moving her feet. In Running Helps Me Cope With Post-Traumatic Stress Disorder, Thorne tells the story of how she learned to manage her pain, and her life, by making Trail Running part of her wellness program.

Wednesday, August 27, 2014

Myths and Complications: Cleaning Your Wellness House

In today's #BWG: debunking some running myths; simplifying your workouts; and using Yoga to help restore emotional and spiritual balance.May it bless you.

Be Well!
Bob


MIND

A lot of the things you know can be wrong. That is particularly true when it comes to running. Supporters and opponents of the sport have developed lots of theories about what's good and bad about lacing up, and a lot of their "facts" are bunk. LIVESTRONG.com takes a look at some of the more popular ones in 11 Myths About Running Debunked. Sometimes, what you think you know can hurt you.

BODY

Gym memberships, Personal Trainers, special clothes, magazine subscriptions, gear and equipment: they can all be valuable, but sometimes it seems the closer you look at fitness, the more complicated it gets. It doesn't have to be. In today's edition of Run Bob Run, I share a gym bag full of exercise plans that will improve your strength, endurance, and flexibility, while saving you time and money so you can get on with the rest of your life. I mean, isn't living well the reason you're working out in the first place?

SPIRIT
One of the reasons for a Yoga practice is to restore the balance of mind, body, and spirit that modern life can take away. Depression and anxiety can be a result of this imbalance, and while medication and therapy are important parts of treatment, Yoga has been shown to be of great benefit in helping the spiritual/emotional self to heal. Here are 10 Yoga Poses to Fight Depression and Anxiety from Halogen that might be of help to you or the people you love who are wrestling with these often disabling disorders.

Friday, August 22, 2014

Taking Control of What You Can

In today's #BWG, I've pulled some items from the junk drawer that are close to my heart: a couple of them quite literally. Chronic disease and disorders can reduce the quality of our lives. Today's post is about ways to take back control. May it bless you.

Be Well,
Bob

Dr. Nancy Capello's annual mammograms were all normal. She made these important, high tech diagnostics part of her annual health routine, and found comfort in their findings. It took a skilled Gynocologist with experienced hands to find the dense ridge in her breast that the scans had missed and ultrasound revealed Stage 3 breast cancer. Are You Dense? is the story of how taking that extra step saved her life, and gave her a new sense of purpose. 

It might take a long time for you to make your first step toward fitness, but once you begin, the benefits are almost immediate. Here is a link to a 28 day program that will make your heart stronger, right from the starting line.

Living in a democracy means having a voice in the government's values and actions. The LIVESTRONG foundation is all about empowering and fighting for cancer survivors. Making Cancer a National Priority is a guide for letting your leaders know that you want them to be a part of the battle.

You might not think of loneliness as a chronic disorder, but when it leads to depression, it can be fatal. People who are divorced, widowed, or just haven't ever found the relationship they want with another person can slip into depression with deadly speed and fatal consequences. In How I Stay Single and Sane..., Shana Lebowitz talks about her journey from hating loneliness to embracing solitude: and learning to love who you are today.

Stress isn't always bad. It can keep you alert and ready to take action. Back in the days when predators were a constant threat to our lives, successful humans had a powerful fight or flight response to danger. In the absence of big cats and charging Grizzlies, we might experience that response while waiting to hear about a promotion or when some jerk cuts us off in traffic. When our body tells us to fight or run, and there's nobody to hit and nowhere to flee, the result is stress, and it can kill us. 10 Weird Side Effects of Stress is a slide show that teaches you how to recognize when stress is doing you more harm than good.

High Blood Pressure is often called "The Silent Killer." You don't feel it. You don't see it. Sometimes it has no symptoms at all. And it can lead to cardiac-pulmonary disease, kidney disease, heart attack, and stroke. This 8 question Blood Pressure Quiz from SPARKPEOPLE is not easy, I have high blood pressure myself, and I did pretty badly. I hope you take it. What you don't know about hypertension can kill you.

If you have a Facebook account, you hear about insomnia all the time. While a chronic inability to sleep can indicate serious health issues, everybody has trouble sleeping once in a while. Here are 8 Ways to Beat Insomnia when it's way past your bedtime, and you just can't seem to keep your eyes closed.

Tuesday, August 19, 2014

Respect for Fatty

In today's #BWD: getting on your bike can change the way you think about almost everything; the things you think you know about food can hurt you; and an encounter between two courageous, compassionate hearts. May it bless you.

Be Well,
Bob

MIND
Leaving the car keys at home and choosing the bicycle instead will certainly change your body, but it will also change the way you think: about your clothes, about your town, and about yourself. In this piece, Elly Blue reflects on Your Life, By Bike.

BODY
I did quite poorly on this quiz. Web MD offers this eye opening lesson on some food safety myths: Can I Eat That?


SPIRIT
I used to fear being the fat guy at the gym. Then I decided I rather be him than the fat guy in the coffin. I'm sure there are some people who judged me for my weight, but more often than not I found acceptance and encouragement. Here's a moving example of the welcoming spirit I discovered in the weight room, on the treadmill, and on the running trail. 

Monday, August 18, 2014

Gut Checks

In today's #BWD: using the power of your mind to keep your body moving; the importance of gut health; and the inspiring story of a daughter who refused to let cancer win, even after it took her father's life. May it bless you.

Be Well,
Bob


MIND


Do you ever use a mantra when you exercise? These little phrases are like a coach in your head, encouraging you and helping you to keep focus. I first learned to use a mantra as a runner, but now I find I include them in the weight room, in the pool, and even when I teach group fitness classes. Jeff Galloway, the legendary running coach talks about how a mantra can help keep your mind on your work, and offers some of his own favorites in Mantras to Stay Motivated.


BODY


How are your guts? No, I'm not talking about your courage, I mean your innards. Gut health is critical for processing food, of course. But did you realize that your gut also plays a critical role in reducing allergies, maintaining mental health, and fighting cancers all over your body? Here's an informative and scholarly reminder from Dr Marcola at Delicious Obsessions that Your Gut Health is More Important Than You Think.

SPIRIT

Like so many of us, Jimena Peña-Garza's heart was broken by cancer. When the doctors found the disease in her dad's lungs in 2007, she became a warrior on his behalf. Even though his battle was shockingly brief, Jimena has been taking the fight to cancer ever since. With the help of Team LIVESTRONG, she has become a marathoner, and she races to support the struggle against the killer that stole her father from her. Hers isn't a "feel good" story: it's a call to arms; an inspiration to take action in the fight for life.

Saturday, August 16, 2014

The Kitchen Junk Drawer

It wasn't really junk. More like a collection of treasures too specific and odd to fit in one of the other categories that Gramma used to keep her meticulous little kitchen organized. You never knew what marvels might be in there. String from bakery boxes. A ball of rubber bands. Twist ties for garbage bags. The big, heavy red handled kitchen scissors. A bottle opener or two. An old letter. A tiny hammer with a handle that unscrewed to reveal an even tinier screwdriver hidden inside. A couple of those Fun Size Snickers bars that she used to sneak to the dog. And a little envelope full of coupons and recipes snipped from cereal boxes, can labels, and any other source that might come along. I don't think she ever really cleaned the junk drawer out. But I remember pulling everything out of it and spreading it across her kitchen table, just to see what all was in there. It was like being a treasure hunter. I have a little drawer like that on my computer. Here is a collection of treasures I found while sorting through my own junk drawer this morning. May it bless you.

Be Well,
Bob

SEEDS, ROOTS, NUTS, AND SPICES
Christopher McDougall's ultramarathon classic Born To Run
turned me on to Chis Seeds. Dig the possibilities.
Aw, nuts!

Joe Cross, producer of Fat, Sick, and Nearly Dead
on the new root in town.

















You can make THAT with protein powder?

















RECIPES
Yummy summer salad.


Pesto from Beet greens? Why not?














Warm, fresh Naan:
One of my favorite things about Indian dining.











Unstuffed Bell Peppers? Gramma would have loved this one.








10 recipes for cornbread? Somebody pass the Sorghum.

I've never had much luck with home made pizza crust.
But this one looks promising.














NUTRITION

Fact or Fad?
Trying to steer clear of salt is like trying to avoid
Pennsyltucky potholes.


70 pictures of what a 200 calorie serving looks like.
It's a good news/bad news kind of thing...
Food IS medicine

Wednesday, August 13, 2014

Wellness: The Mental Game

In today's #BWG: how your brain's protection system can inhibit your progress; a guide to catnaps; and a prayer for those returning to school today. May it bless you.

Be well,
Bob

MIND

Bret Contreras calls himself "The Glute Guy", But in this piece on the role of your nervous system in protecting you from injury, he explores how your mind can also limit your performance, unless you work in harmony with it. Here's his conclusion, comparing your brain to an over-protective mother sitting next to you in a sweet Italian sports car.

So how do you convince mom to let you drive the Ferrari faster? Several obvious strategies spring to mind. You show her that you are a safe driver by avoiding accidents (and close calls.) You keep the car in good condition. You establish a record of many safe trips at slow speed before progressively increasing your pace. You show her that you know the roads, and have skills in use of the brake and steering wheel. Maybe you even pretend there’s an emergency (pro tip: this doesn’t work every time.) 
Similar strategies would apply in a program to achieve maximum strength, flexibility or endurance. You stay pain-free and healthy. You use a plan of graded exposure and progressive overload to manage training stress. You work on your technique to ensure your movements are controlled, stabilized, pain-free and related to a useful function. And you respect the role of the nervous system in being the ultimate governor on your performance.

BODY

I'll admit it. I'm a napper. The people who know me well know that if they're calling me in the late afternoon, they need to start by asking, "Did I wake you?" or else I might not remember the conversation. Since my cancer, I need a lot more sleep, and napping helps me to stay strong and alert for the things I need to do. But naps aren't just for babies, the sick, and the elderly. A lot of people can benefit from a little doze during the day: In Napping Dos and Don'ts for Healthy Adults, the Mayo Clinic has a great guide on the who, why, and how for effective napping.

SPIRIT

Today is the first day of school for most kids and teachers in Lexington. Here's a blessing from the Episcopalian Book of Common Prayer to remember them.
O Eternal God, bless all schools, colleges, and universities, that they may be lively centers for sound learning, new discovery, and the pursuit of wisdom; and grant that those who teach and those who learn may find you to be the source of all truth; through Jesus Christ our Lord.   Amen.

Tuesday, August 12, 2014

Living With Depression and Grief

Many of us are grieving the loss of a great, and greatly wounded heart today. But even as we grieve, it is good to remember that life, even a life that seems hopeless at the moment, is worth fighting for. I will say more when I've had some time to contemplate the loss of a man whom millions of strangers thought of as a friend. For now, may you, and may Robin be blessed.
Be Well,
Bob

MIND
This counter-intuitive and provocative article from Scientific American explores the possibility that depression is not a disorder, but an evolutionary adaptation to complex problems. Can the intensity and focus that depression gives us be put to creative use, rather than breeding destructive rumination?


BODY
Some startling results from Dr. Michael Babyak, et al at Duke...





SPIRIT
It isn't always easy to believe when you are depressed, but it is true...

Monday, August 11, 2014

Today's light-hearted BWD takes a look at some of the hilarious ways people have spent money looking for fitness magic, offers natural solutions for gas, and introduces a hero whose cyclocross career started with a decision to get out of the house and live. May it bless you.
Be Well!
Bob

MIND

Fitness fads can be funny. They can also be dishonest. Ever since the first con man strolled into town with a sack full of snake oil and patent medicines, scam artists have been pulling the wool over the eyes of people who long for health and fitness without actually having to work hard to get them. Millions are seduced every year by the promise of a shortcut to wellness. LIVESTRONG.com explores some of the silliest in this amusing slide show. Before you invest in a program, system, or piece of equipment for your body, use your brain. Think before you buy.

BODY

Oh, and speaking of funny (come on, you know they are), many of us find that increasing the whole foods and fiber in our diet can have consequences that are, well, aromatic. You can invest in pills and potions to reduce offensive emissions, or you can try one of these food-based solutions for the toots from the folks over at Huffington Post. Here's hoping one of them helps you keep things silent, not deadly.

SPIRIT


There are heroes all around us. Meet Ernest Gagnon. At nearly 600 pounds, he was standing at Death's front door (and locked inside his own) Fed up with the shame, Ernest decided to climb onto a bicycle and pedal his way back to life. His story of courage and determination at npr.org is sure to inspire you to pick yourself up when things seem hopeless.

Friday, August 8, 2014

Wellness That Feels Good, Tastes Good, And Makes You Smile

Today on BWD: a look at the fact and fiction that surrounds that macho legend about "No Pain, No Gain"; a look at an August garden treasure; and the joyful marriage of two great loves. May it bless you.
Be Well,
Bob

MIND: No Pain, No Pain


It's time to change the way you think about DOMS, Delayed Onset Muscle Soreness. Much of what we're taught turns out not to be true. This thought provoking piece from The Daily Burn challenges the myths and offers some truths about the No Pain, No Gain ethic that keeps so many people away from the gym, and exercise in general. Maybe wellness doesn't have to hurt!

BODY: If You Can't Beat 'Em, Eat 'Em.


Indulge me. Today's Run Bob Run celebrates that ubiquitous and much cursed August vegetable, the Zucchini. I've collected a pantry full of recipes to help you enjoy the squash that just won't go away until pumpkin time. There are a couple of old favorites, and one or two that sound so weird I'm just going to have to try them. Enjoy, as we celebrate ZUCCHINIPALOOZA! 2014.

SPIRIT: Do What You Love; Love What You Do


The universe rejoices when two great passions come together. Poetry and Music. Hitting and Fielding. Chocolate and Peanut Butter. Running and Knitting? You bet. The story of David Babcock's Kansas City Marathon will make you smile. It just will.

Thursday, August 7, 2014

Life: Fight for it, Preserve it, Celebrate it

In today's edition: Fighting for life; preserving summer's harvest; and loving gratitude for the person you are. May it bless you.
Be Well,
Bob

MIND

Controversial? Oh, yes. Confessed liar and cheater? No question. Cancer Victor and inspiration to millions fighting the disease? Give Lance his due. His blood doping hurt his sport and destroyed his career. But his battle against cancer, in himself and later in the world, represents a legacy that will live long after he is gone. I read It's Not About the Bike... during my own cancer treatment, and the story of Armstrong's journey was a guidebook in courage for me. The tragedy is, the man was a hero long before he ever got back in the saddle.

BODY

What's not to love about the produce of late summer? Fresh, whole foods, packed with nutrition and free from preservatives. How to keep those treasures from the Farmer's Market fresh? Here are some tips from folks who should know... the editors of Vegetarian Times.

SPIRIT

People will go to some self-destructive lengths to stay in a relationship. For many of us, being alone is the most terrifying thing in the world. It doesn't have to be. The Bible says you are an imitation of the image of God. In this fun and challenging post, Maria takes a break from her Farm Country Kitchen for a few moments to offer her thoughts on the ways you might express your gratitude for the gift of who you are.

Wednesday, August 6, 2014

Weight Training is Good for Your Head, Too!

Today's edition of BWJ looks at lessons from the weight room, an advanced core workout, and the reasons we exercise. May it bless you.
Be Well,
Bob

MIND


You may not think of the weight room as a place to train your mind, but there are important life lessons to be learned from all that iron: the importance of patient, consistent pursuit of your goals; the power of poor nutrition; and the value of suffering. Bret Contreras, "The Glute Guy" lays it out in this fascinating piece on 10 Things All Beginning Lifters Should Know.

BODY


Why is your core so important? Because it's your powerhouse. Every human movement begins in the muscles that form the trunk: that solid wall of muscle from your shoulders to your hips. It doesn't matter if you're playing the piano, clicking the remote control, hitting a curve ball, or catching yourself when your foot slips off the edge of the curb... everything starts in your core. Here's a great workout from the folks at Shape magazine for advanced exercisers who want to go beyond the crunch and the plank for some high power core strengthening.

SPIRIT


What motivates your efforts toward wellness: love or fear? Do you exercise because you hate your body and want to change it, or because you love your life and want to be able to enjoy it as much and as long as possible? Rachel Grate's insightful essay, Why We Need To Change The Way We Talk About Working Out is written with women in mind, but it challenges all of us to find the positive, creative goals that will keep us on track.