What’s Your Next

whats your next

 

Happy Monday beautiful people!  Even as I write that I’m aware in the crazy way the universe rolls, it’s actually the end of Monday for some of you on this planet and you are now preparing for Tuesday.

This can be a bit much for my brain to process so I’ll just leave it here and say I hope you’ve had an awesome day no matter what it technically is.

For me though, it’s Monday. Monday morning.

And for the record I’m not “anti-Monday”. I’m glad I’m blessed to still be here, to experience another day of life.

Perspective people, perspective.

My last few Mondays, and today, and the next several will be heavy training days for me. I kick start my week by doing the entire duathlon course start to finish. It does seem rather daunting when I’m slowly coming to life waiting for the coffee to brew wondering if I’m gonnna churn out all the energy this task in front of me will require.

Of course that is my non-coffee brain thinking. Once I wake up more and slip into my gear I’m all business and ready for the task at hand.

Weeks remain till race day. I’m already feeling that edginess that comes over me as an event approaches.

It’s not just the race, it’s the awareness that all of it will be… over.

I’m well acquainted with the feelings and emotions of preparing for a big athletic event and the inevitable let down of emotions when it’s done.

There is something that can’t be explained in the preparation and training ultimately culminating in this event I’ve prepared for.

In those miles and hours of training leading up to it, there is a sort of hunger that develops. A hunger that really is disguised as passion.  To see myself improve, make better times, take things on a bit more effortlessly as my body adapts to the rigors of what it’s being put through.

Honestly, it’s a bit addicting.

All the while in my mind though is the question… “what’s next?”

That question can taunt and challenge. It can intimidate and have a level of fear. It can also be the thing that makes me examine how much more I can bring to the table.

What’s my next thing

It’s never far from my mind. I’ve been asked if I’m gonna do a marathon again. Ha, I will most likely start with a half to warm up to it.

Yes, I love distance running and I love what it’s taught me and how I’ve grown from my experiences on the road.  In some crazy ways, I’ve missed it.

Obviously, training for the duathlon, my athletic goals have been much more laser focused. My running has been shorter and geared to my event. Not to mention, doing a multi sport race requires my body to perform in different ways so I need to keep my energies centered on that.

But I’m heading back to distance running. Maybe a spring half marathon…we’ll see. I already have fully acknowledged I’m gonna miss those brick training days ( combined running and cycling back to back) I’ve come to enjoy the challenge and hard work of them and I may just keep one built into my training week… because… duathlons. 😉

What’s your next thing

ok this has been leading somewhere. Let’s talk about you.

Do you work and strive for something specific without a thought to where do you go from there?

How do you continue to grow, change and challenge yourself?

Do you see your current endeavor as a learning process to get to a new level?

Yeah I know, not everyone is doing something athletic oriented, but you for sure, have goals or dreams something you’re pressing on towards.

I’ve loved every step of the journey I’ve been on that’s built me as an athlete ( well, most steps haha) I’ve accepted it’s where I am at that moment.

You as well should embrace your journey to your goals.

But for all of us we should never lose sight of the fact we can always do more, be more, achieve more.

Maybe I’m wired a bit more intensely. Maybe the physical challenges I’ve put myself through have only caused me to wonder… what else am I capable of?

You know, that statement applies to you too, right?

What else are you capable of? How big can you dream? What new thing can you take on?

That next step

Don’t get me wrong. That next step once you hit a goal might actually scare you, and that’s ok.

I had 4 half marathons under me without a single thought to running a full one. I mean come on, that’s 26.2 miles! It was when I finished my fifth and walked off the course with my best time ever that the idea floated into my mind…

“It’s time to consider a full marathon”

I shoved it out of my head and dismissed the idea as a lack of carbs to my brain for the crazy thought.  Really. There’s no way I’d do a full marathon.

That was in the spring, and by end of year, I had my first one under me.

I had only a fleeting thought after I committed of wondering “if” I could do it. I stomped it out and never let myself think I couldn’t.

A few pointers

Nothing in our lives accidently happens. If you want to do something, you’ve got to be intentional.

~ Set your new goal.  I’m still so old fashioned and love writing stuff out where I can see it. Use a calendar to make reminders or things you need to do daily or weekly.

~ See yourself doing it.  Don’t allow any idea to creep in that makes you doubt yourself. Your mind is a powerful playing field!

~ Engage with like minded people who can encourage you on your journey.

~ Be the best student you can of what you are pursuing… always be learning!

~Don’t be afraid of new challenges. These bring us more growth.

Getting to the next step might be big and scary and we might wonder if we have what it takes.

You do. We all do.

Enjoy your journey, embrace where you are, but never stop asking “what’s next”.

 

 

 

Advertisements

Holiday Survival Guide

holiday survival

I’m struggling to grasp the fact we are nearly two weeks into October already.  Like where has the year vanished to? October heralds the start of all things “holiday” in the commercial realm here.

I’m not sure what it’s like in the rest of the world, but here in the U.S. it’s become sadly common place the last few years for stores to just throw all holidays together like some huge smorgasbord you just go in and pick from.

Why yes, I want to look at Christmas trees and lights while I’m picking out orange and black Halloween candy.

Back in the day when I was a wee little girl ( a really long time ago ha) there was a general appreciation for each holiday. It was recognized and then you moved to the next one. The official start to Christmas was after Thanksgiving and you didn’t go get your tree till December.

I’m remember my grandparents being shocked when the neighbor put theirs up before December one year.

One just didn’t break Christmas rules by putting the tree up to early.

And Thanksgiving, well that’s just about swept under the rug and barely given a nod to. If you’re lucky you may find some turkey napkins and fall leaves squished into a small area on one single aisle.

By the way….Do you know Canada has Thanksgiving in October??? Like they just had it… weird… although I was a little jealous they were already having turkey… but I digress….

This isn’t a post about me whining on how commercialized the “holiday” season (Oct-Dec)  has become or how I wish things were simpler, although I do.

No, this is a little post about having a survival fitness guide for the “holiday season”.

I saw the first meme the other day… you know.. one that’s designed to make you feel like a guilty loser for enjoying foods or treats for the holiday? Get out there and work off your food!

Yeah, I think those are awesome too… not really.

I think they are designed to steal your joy over something that should be fun and celebratory, isn’t that what holidays are about?

Family? Food? Friends? More food?

That’s what life is about.

However, all of us want to navigate through these upcoming months and not look like the Butterball turkey come January.  You really can go through these months and not gain weight, I promise.

When I started on my health journey, it was mid October. I stayed the course all through the rest of that year and when I checked in with my doctor in January I had lost 20 lbs.

Yes, you read that correctly. No, I didn’t starve myself or do without. I ate normal almost all of those days, I enjoyed the celebrations of Thanksgiving, Christmas, and New Years. I baked, I ate cookies, I nibbled on my favorite chocolate treats, and I enjoyed the season.

I also stayed true to my exercise at the time, every day. I didn’t treat each day like it was a party that I needed to over eat on, I ate in moderation. I didn’t eat till I was miserable on the actual holiday.

I wore form fitting clothes to remind me of my goals. Crazy I know but it works. Trust me, you are much more aware of your body and how you are eating.

So I want you to have your own personal survival guide

This is gonna look different for all of us. It will vary by our goals, our lifestyle and what we are trying to achieve. I’m assuming, you really don’t want to add any extra weight to you.. that’s why you are here.

First of all, if you fall in the camp of already throwing the towel in and proclaiming “I’ll start in January!”

Stop. It.

Seriously, stop thinking like that. There are only a few days in these upcoming months that would be out of the norm for eating purposes. You have days of normal life going on there are no reasons to toss in the towel and view these months as an eating binge.

And… I’ve just told you I lost weight through these months so I know it’s possible. Either that or you maintain your weight.

Next, exercise.

If you aren’t yet at least get out and start walking. Regardless, you want to make time in your day for that. It not only helps with the weight issue more importantly it keeps you sane and focused on days that get busy with all the hustle of the holidays.

One of my fav things I’ve done every Thanksgiving since I started getting myself in shape, is getting up early for a sunrise run.  It centers my mind on what the day is about, let’s me think of all I’m grateful for and blessed with, burns off some calories and energizes me for the long busy day I’ll have as Chief cook and Dessert Master 😛

Food.

Oh there are so many delicious things to sample aren’t there? And pie. Glorious, delicious pie.

I eat the things I love the most. I don’t worry so much about the other stuff. I don’t eat it because “it’s there”. I feel no obligation to eat everything that’s put out, you shouldn’t either. If you can’t really stand Grandma’s sweet potato casserole with gobs of marshmallows, for heavens sake, leave it behind!

I don’t feel deprived or left out. I have what I want in small portions.. with so much food available it doesn’t take much to fill a plate.  I detest that over full feeling so I really try and keep away from doing it.

You need to make your plan now

~ determine what you will and won’t do. This puts you in charge and not just being bounced along day to day,

~ on the actual day be mindful of how you eat. Listen to your body. Trust me, there will be food for days so you don’t need to eat it all at once.

~ don’t over eat or eat “bonus” foods on random days. Eat normally and respect your decisions you’ve made.

~ don’t feel obligated to eat everything that’s put out. Be selective in what you want.

~ do try and limit alcohol and keep your water intake up.

~ do commit to daily exercise.

~ do enjoy your family traditions and foods. Don’t get hung up on how many calories are in things.

~ do remember, you can’t “work off” things you’ve already eaten.  It’s done. Move forward and work out sensibly.

~ do listen to your body. If it’s telling you “enough” then learn to stop. Like I said, food will be around for days 😉

~finally, do set a small goal for yourself to achieve at the end of the season. If you have something you’re mindful of, you will be more likely to stay focused on it.

Make sure you check back in the upcoming weeks for a few more tips and motivation to keep strong and fit through this season.

With some planning, awareness of yourself and each day, you can move through these months enjoying yourself, staying positive, and maybe even dropping a few pounds in the process.

Do you have any tips or tricks you use to stay on track during the holidays?

 

 

I May Resemble Stubborn

It’s afternoon and I’ve landed in my favorite coffee cave to sit for awhile and hopefully churn out something fun, witty, educational, and worth your time reading.

Ok… well one or more of those could be potentially true.

It’s a busy afternoon and I’m listening to the low rumble of customer chatter and overhead elevator music. Weirdly, I can often work best in this type of clamor.

Even though the afternoon is still very warm out a hot coffee sounded appealing and it’s warmth is soothing. I wish I could apply the same warmth to my legs that are now reminding me of all their efforts from this mornings workout.

I really don’t mind the tired ache that comes from a hard workout. I’d always take that over the random “aches and pains” I hear people complain about from doing nothing.

Of course this morning was a bit more than a regular workout. If you follow me then you’ve seen some posts where I’ve talked about my upcoming duathlon in November.

Well it’s 6 weeks out to be precise. I try not to let the ever closing in date mentally play tricks on me. I’ve been training hard and I’ll take my best that day to the race. It’s all I can do.

Today was my second time to do it all, start to finish. Each leg of the run/bike/run course.

20171009_103657.jpg
Recovery time after my duathlon practice this morning. It took a lot of stubbornness to get to this point 😉

 

I’ve done different parts before. I’ve run some of it and biked a lot of it. Last week I put it all together.  My plans are to do the entire course once a week till race day.

Even knowing what it all involves, I still take a big gulp before I head out because I have a healthy respect for the toughness of the course.

That old saying “it doesn’t get easier, you get stronger”? Yeah, I’m pretty sure that’s true.  My body at this point is stronger for the tasks of the course but it still requires a fierce amount of energy and strength to which I have to remind myself, I have in me.

I have a serious amount of stubbornness  that has driven me to get up early and head out to kick my own tail, to teach myself new things and learn from my mistakes.  My Mom used to call me stubborn and hubby still can but I think he means it in a loving way, right?? haha

I’ve never viewed that as a bad thing, you know?  It was, and is, simply a part of my passion.

Stubbornness hasn’t let me give up on things so many times. It hasn’t let me quit when I was tired or feeling like I wasn’t doing my best.  It’s challenged me to push myself to see how far I can go and what I can accomplish. It’s helped me hold on in life when things weren’t easy.

Being a bit stubborn definitely has it’s good and bad points.

Then I came across this quote the other night that really resonated with me and made me think about it all in a different way.

perseverance

I’ve never quite thought of perseverance and stubbornness being close siblings, but it made me think how perseverance to do something is, and can be, born out of stubbornness.

Perseverance ~ steadfastness in doing something despite difficulty or delay in achieving success.

Where as stubbornness can be looked at as unyielding, or a refusal to give up or change a thought or position I’ve always considered it more in the sense of being passionate over whatever was at hand. Of course there is a line of stubbornness that is more unyielding and  a non flexible attribute but that isn’t the way I’m considering it for the sake of this post.

It just made me consider that my pursuit of athletic endeavors has had a healthy amount of stubbornness that hasn’t let me give up or quit. Yet, somehow, in that stubbornness a real honest perseverance has been born from that.  It’s interesting to note that  perseverance is a synonym of stubbornness.

I love this particular definition on it ~  dogged determination not to change one’s attitude or position on something.

Now that can definitely be a negative, however in the context of this, I see it as a positive.

Not changing my mind on fitness goals, when I was working to lose weight, or anything else related to my health.  It’s a good thing to not change my position on my health.

You might be able to apply similar things to your own life. True, you might not be training for a duathlon or training for anything at all. But I’m pretty sure you are moving through this world living your life and I hope you have things you aspire to do or achieve.

You might never want to or have a desire to do a single athletic thing. What if you want to go back to school, pursue a new career, try a new hobby, take on a new “thing”.

Gosh, I hope you have something you’re chasing in this life.

I’ll tell you, it will take some stubbornness on your part, an unyielding to give up on it, and somehow that stubbornness will meld beautifully with perseverance and you will find yourself stronger and more focused in the pursuit of your goals and passions.

When I cross that finish line in a few weeks, no matter what, it will be worth it because I chased down my goals, set higher limits for myself, and have overcome things to get to that point.

I’m stubborn like that.

Tell me do you view perseverance or stubbornness as an asset to accomplish things in your life ? What have you accomplished that you feel like you persevered to get to ?

 

Health, Fitness And Not Giving Up

people give up

Hello world! Are you still out there? I know I’ve been gone for some days, but if you remember from a previous post, I had a son get married this past week and I gained a new daughter in law.

To say my four day weekend was a little busy is an understatement. However, the wedding happened, it looked beautiful, and they are now married. The most important part, right?

To say I was proud watching my oldest get married, to see his petite bride taking his arm with a smiling face and eyes only for him, yeah ok I was proud.

So now here I am, a week later trying to sit myself down and share something with you so you know I’m still alive and kicking.

So, on to todays program! As many of my posts are, they get generated through conversations with people, or sometimes a quote I see, or whatever current hype I want to address.

I recently saw a post on social media about “getting started again”. There was discouragement this person had gotten off track with their fitness goals and were attempting to get back heading the right direction again.

It really is so easy to do, to get discouraged and throw in the towel.

We forget it takes some time and perseverance to make progress!  We tend not to chart our progress when we gain weight or skip workouts ( who wants to remind themselves they aren’t working out or eating right?)

Yet when we are wanting to lose weight or get more physically fit, we get frustrated with ourselves. We want quick results and almost instant change. We look in the mirror for visible results. We put clothes on expecting them to be magically bigger.

When it doesn’t happen, we just quit.  Maybe we quit because for awhile, our old habits are just easy to fall back into. Like our fav pair of jeans or sloppy shoes.

It feels comfortable to us.

Those new changes feel uncomfortable and when we don’t get quick results it’s easy to think “why bother”?

We may look at the scale and see numbers that are seemingly so far away and getting to that goal feels overwhelming.

Maybe it’s lab results at the doctor that give a more in depth look of your health and those numbers aren’t so good.

Perhaps that walk you took off on has reminded you that, yeah, your cardio health, it’s as out of shape as the outside body you can see.

It’s not comfortable to move into a zone of “discomfort”.  And yeah, there is a certain level of discomfort that comes from moving ourselves into new habits and behaviors.

Change just won’t come unless we’re willing to accept and embrace it.

Our focus needs adjusted…

When we focus on how far we need to go to get to whatever goals we’ve set for ourselves it really hinders our progress. Not only that, it’s just not fair to yourself.

If you’re working daily to make changes ( even if you might not feel you always nail them) you aren’t being fair to yourself to consider all the work you’ve invested into the process of a lifestyle change.

I think, talking with people, this has to be one of the single most important thing to consider and remember.  I try and remind them of where they’ve come from, Whether it’s a new mentality about food, learning to listen to their bodies more about how to eat and when to eat, learning to exercise,or thinking in more positive ways about themselves. Maybe they had a better report at the doctor or they have been able to do more physically with greater ease.

A lifestyle change is a slow, daily, determined process. Don’t believe that those small changes don’t matter, they do! And in time those small things will lead to that greater weight loss you want or being able to take on a physical activity you previously thought you couldn’t.

I’m no different. True, my goals and perspectives have changed for myself since I started my health journey. I’m no longer focused on weight or trying to lose it.  But I still feel that way when I’m pushing myself to get faster on the bike, running, or lifting something heavier.

I remind myself how far I’ve come and that this is indeed, a daily journey and I need to keep my focus on how far I’ve come and not the road in front of me I’m still traveling.

Same for you. It’s much more enjoyable when you focus on what you’ve accomplished than what you still need to do.

Celebrate your victories, don’t be to harsh on yourself if a day doesn’t go as planned, and learn to enjoy your journey and all you will learn about yourself.

Are you in a place of discouragement or have you quit again? Have you done it before but now are on the right track again? What has helped you stick with it?

 

Food Choices Deprivation Or Empowerment

Pass Junk food

 

“Don’t you miss eating fun foods?” I was asked that question one day…. this person obviously didn’t know my eating habits super well or they’d know my weakness for some occasional chocolate, powdered sugar donuts, or better yet, French fries.

Years ago as I embarked on my health journey, that may have been my mentality. It would’ve have been my mentality if I had banned foods or put them off limits or treated them like I’d never, ever get to have them again.

Not making foods “good” or “bad” has helped me be successful, and stay successful on this path.  I think this theory will work for the majority of people wanting to be healthy.

Oh, in the past I can remember parties or get togethers and “abstaining” from whatever foods/desserts I thought I shouldn’t have.

Let’s be honest, that kinda stuff flat out sucks.

But here’s the weird kicker. What starts out in the beginning as something that feels out of your routine, or daily habit, can slowly be transformed into a new habit and permanent change in our lifestyle.

If you eat “junk” food and it’s your thing to go to, then your taste buds have definitely been trained to eat that way. I’d like to think all of you were raised by moms who attempted to feed you good, healthy food in the beginnings of your life.

As a free willed individual, you grew up and did your own thing. That might involve not eating what mom tried to get you to eat but instead opting for other less desirable choices.

You get it… you train yourself to eat foods that support your health and give you energy or you’re comfortable eating foods that satisfy your emotions and mouth and offer no or minimal nutritional value.

It does make me sad when people make jokes about eating foods that support good health and they don’t participate in eating that way. I’m over here thinking… “that’s your body your living in, the only one you get!”

A mental shift has to occur for anyone to be successful in weight loss and eating in a manner that supports good health.

If you view not getting to eat “junk” food as deprivation, you will not move forward. If you view eating well as punishment, you will not move forward.

We all face temptations when it comes to foods. I have my own that are best for me to stay away from.

I know what it’s like to be in the store, hungry, and all those things I know I don’t need seem to taunt me to buy them.

After all, I’m hungry, right?

But then there’s the stronger part of my mind and body that knows better…. I know how empowering it is to know it’s there and leave it. I know how empowering it is to make good food choices and how I feel after the fact.

And yes, if you are hungry in the store ( a practice I do not recommend 😉 ) there is a plethora of foods that can help you that are healthy to snack on…. really. You don’t have to be drawn in at the candy when you are checking out.

It all takes practice. And determination. And failure.

Yes. I said failure.

You aren’t going to nail this each and every time. In the beginning it will be a struggle. With repeated efforts of success and failure you will eventually have more success than not ( this is where determination comes in… and a bit of stubbornness doesn’t hurt either)

As you practice this you will develop new strength, new strength is empowering when you walk away from something. It gradually turns into something you will just automatically do.

Assess what it is. Think about if you really need it. Think about if it will support your health and fitness goals.

Make a choice.

And you know what, sometimes, it’s ok to get that candy bar.

I had done a long endurance session recently and by midafternoon my body was wanting just all out pure sugar. I’ve come to know this feeling occasionally since I’ve become involved in endurance sports.

I intentionally bought a candy bar. I can’t tell you the last time I had one. It was delicious. That feeling went away after. I haven’t wanted one since.

FB_IMG_1505962322803
It was good…

 

No guilt.

I fully knew I could’ve gotten a “healthier” treat. I also made a mindful decision that I wanted to get that candy bar.

It is empowering when you are in mindful control of making choices regarding what goes in your mouth and how you eat.

As you learn to make eating healthier a priority, you not only feel better and are more energetic, your tastes for the lesser quality food really will diminish. In time, you will find those desired foods will have less pull and it becomes quite easy to ignore them and never have them, and yeah, you won’t feel “deprived” either. You will however, feel empowered.

A successful healthy lifestyle will involve balance. Good days and bad days. The key to success is to keep moving forward. Learn to enjoy how you feel when you make more aware choices of what you eat and when you choose a better option.

In time, it will come almost effortlessly to you.

Tell me was there or has there been a time you’ve felt deprived because you didn’t think you could have some type of food? How do you feel when you make a better choice or a more purposeful decision in what you eat?

Weddings And All Things Lovely

373

This is gonna just be one of those “life” posts.  Because my life is made up of a wee bit more than my athletic adventures, debunking current health nonsense, and offering up sane and practical ways to be fit and healthy.  Sometimes I just want to write about those “other” things.

As in… my first born son will be married in less than 2 weeks!  That my faithful readers, is a big life event for this momma.

Now this isn’t my first rodeo marrying off a child. My middle son will celebrate 2 years married in just a few days. THAT is hard to believe.  In those 2 years of marriage I’ve also received a beautiful granddaughter who turns one in a few weeks.

Will time just slow down already???

But yeah… I have a wedding coming full steam at me and as I write this today I will admit it’s my first round of actual, all out nervousness and that “OMG are we really ready for this?!” feelings.

By nature I’m not prone to that. I’m usually the more focused and in control of my feelings and emotions person. I don’t get all crazy from my nerves ( shhhh don’t ask hubby about that when I’m hours away from a race 😉 )

But today my mind is filled with all the little details and things still being done. My “to be”  daughter in law has been very good with getting stuff done so that’s helped a lot. I’ve tried to work and help her to the best of my abilities.

Team work, right?

Planning a wedding is…well.. a big deal. There are so many details.. but you know…women…. we are into details.

Just ask us to tell a story 😉

So there are flowers… how many and where do they all go. In the church on the tables, off the rafters haha. What will the tables look like ? tablecloths, plates, decorations etc.

What goes in the church? Just the right touches to add to the beautiful old, antique look of it.

Food. Guests want to eat. We got to sample the goods recently and make decisions on that.

Cakes. Oh. We’ve got cake. We might have cake for days afterwards. They will be gorgeous though and oh so tasty.  I hope I have time to enjoy some of it that day.

374

Brides dress… all done. Portraits done.

Bridesmaids dresses and tuxes picked out and ordered.

Mother of groom dress. Ordered and hanging in my closet.

It is stunning.

Unlike many who might try to knock some weight off before the big event, I’m over here hoping to maintain my weight so my “custom made fits like a glove” dress still fits like that on the big day.

How many mothers of the groom are heavy into training for a duathlon with a wedding also on the menu?404

All of that aside… I know… it will happen. My nerves will settle, it will be beautiful, and I gain a new lovely daughter in law in the process.

Marriage. I’ve learned a little about it in the 33 years I’ve been married.

Weddings always take me back, make me think, how I’d do it all over again with the same wonderful man.

I don’t mean for that to sound cliché or corny. It’s just true.

You grow and learn so much about each other in a married relationship. You have good times and bad times. I’m thankful our years have been filled with more good than not.

I’m thankful that no matter what, we’ve always respected each other and I think that’s a huge key to a successful marriage. Even if times aren’t great, love and respect are (I believe) huge factors to longevity.

You learn to pitch in together with common goals. work for things you want together, support each other in their own individual passions (I’m serious when I say my husbands support of my athletic and health shenanigans are huge to me) you go through kids ( and some of the literal hell they roll you through) you deal with aging parents and illness and death, finances, job changes, health issues… life stuff people.  Sometimes it isn’t pretty and you want it to just be over already.

Then there are quiet moments of waking up together and talking about the day or savoring that first cup of coffee together.  Special dates and doing those things that matter to the two of you… things that have been born from years of being together… things that are about you, as a couple.  There are the inside jokes and weird quirky things that are between the two of you that you could exchange in a room full of people and no one would get but the two of you.

You learn about the whole “better or worse” thing that you recite in your vows. In all our years together I can honestly say that nothing has ever caused us to use the separation or divorce words.

And don’t you either.

Those are harmful words and should never be thrown around in your anger with each other.

When you make a commitment to love the other, it may mean you love, but you might not always like each other.

If you’re married and deny that, well, I’d call you out on it …’cause well.. it’s true. You’re two individual people, who different ideas, likes, interests, opinions, thoughts etc.

You will never mesh on everything, and you shouldn’t.

There is such a beauty in the differences of individuals who learn to mold and blend those differences together.

I am definitely the fiery, outspoken one of our relationship. He is calm, sees things in different ways and keeps me tethered when I’d go flying off on a tangent on something. ( Ah he tries… sometimes.. I do go untethered haha)

It’s a beautiful balance of give and take. Learning and growing. Accepting and changing.

It’s the beauty of years of lives being blended together in something sacred called marriage.

So as I work, prepare and get ready to watch my first born son become a wedded man my heart desire is for him ( his brother too) to learn these things. To allow large measures of grace to always permeate their marriage, to allow it to be in their relationship as they grow together. To be patient when they might not feel patient. To be loving even if they don’t feel like it. To be understanding of the others weaknesses and flaws. To be a helper and not a taker. To support, encourage, and build each other up. That they will cling to each other in rough times, and learn to appreciate the goodness of simple, daily life and life events. To not sweat the small things and let them go. To not waste time on being mad or arguing because they are wasting time they could love and enjoy each other. To think of the needs of the other before themselves. To live sacrificially.

Marriage is a commitment. A lifelong one. Is it always easy, no. But the beauty of having another soul who knows you inside and out. Good and bad. Knows your sense of humor and what makes you laugh. Who knows those little things that make you smile and who loves to hear about your goals and dreams, someone who is willing to go the distance with you, works with you and desires to be with you, that my friends, is nothing short of priceless.

Now if you’ll excuse me, I’m getting back to my to-do list and settling my nerves down.

I’ve got a wedding coming.

 

353

 

Iodine And Your Thyroid Health

I stumbled over the article quite by accident doing research for a post I was working on.

“Female athletes at risk for iodine deficiencies”

What? And what the heck does iodine have to do with anything?

Ok. The facts I do know or am cognitively aware of regarding iodine.

It’s a mineral. Our bodies need it. Our bodies don’t make it. I understood our thyroids need it ( but didn’t know to what extent till I started this project) I knew historically way back in the day Morton’s Salt Company started putting iodine in salt and…well… boom. No more health issues.

That’s it to the whole iodine story. Right?  Nod your head. It’s all you knew about iodine too… admit it.

Ok as a female athlete, I  obviously perked up on that story and checked it out. I mean, come on, I don’t want to be deficient in anything.

Fair to say when you meet with your doctor for your yearly check in, iodine probably doesn’t come up on the list of labs he’s doing for you.

( and for the educational record, all of our excess iodine leaves our bodies by way of urination after our bodies have scooped up what they need that day. Unless you’re also an athlete, then it up’s the game even more as we lose it through sweating as well)

After reading the article, it had some questions at the end to answer. 5 to be exact. If you answered yes to even one you had the potential to be iodine deficient.

I answered “yes” to 3 out of 5.

( do I exercise regularly, do I use less or no salt on my food, do I use sea salt instead of table salt were my “yes” answers)

I have taught myself over the years to use more cracked pepper for seasoning on my food than salt.  I also started using sea salt several years ago because I liked that it took a little amount to season my food, meaning less sodium.

Here’s what I learned on that topic… sea salt, the fancy pink salt or any other non-table salts…. none of them are iodized.

This is what put me on the road to learning more about this mineral, how it works and the role it plays in our bodies as humans, but also the role it plays for athletes. AND to figure out if I had any type of deficiency based on my answers and my athletic lifestyle.

First, some facts.

Iodine is a highly water soluble trace element that is rare in the earths crust but fairly prevalent in it’ seas. It’s also referred to as the “forgotten mineral”, it simply gets little to no acknowledgement in todays health world.  It is used by nearly every tissue in the body . This mineral is necessary for total body health and proper metabolic function. It is largely stored in the thyroid, but adrenal glands, ovaries, breasts, thymus, brain, stomach, and pancreas all require iodine, but the thyroid takes the lions share. of your daily intake in order to create the hormones  that regulate metabolism, generate body heat, and keep all your tissues functioning properly.

Thyroid hormones, thyroxine (T4) and triiodothyronine (T3), are manufactured in the thyroid gland using iodine. Iodine consumed in the diet circulates in the bloodstream and is selectively taken up by the thyroid gland where, through a series of complex biochemical reactions, it is attached to tyrosine and eventually incorporated in the thyroid hormones T4 and T3.

These thyroid hormones are stored in the thyroid gland until a chemical signal from the pituitary gland, Thyroid Stimulating Hormone (TSH), activates their release into circulation. Once in the cell, thyroid hormones help to regulate metabolism and create energy and body heat.

When the thyroid is low on iodine these hormones decrease which can lead to fatigue, cold hands and feet, weight gain, dry skin, weak nails, hair loss, muscle aches, depression, constipation, even cancer and miscarriage.

Women have a special problem being that estrogen inhibits the absorption of iodine and can put us at risk for deficiency.

Our bodies need it in relatively small amounts to function properly. However, this is a mineral we do not produce. Without proper iodine levels our thyroids cannot function properly as it feeds off this mineral. A long time ago, before you and I hit the earth, people had issues with goiters and other awful things because of a lack of iodine. Once that was figured out, those issues largely began to drop. In 1924 Mortons Salt company began iodizing table sale which virtually eliminated those health issues. Interestingly enough, hypothyroidism and hyperthyroidism are other common symptoms of deficiency. Iodine deficiency is the most common cause of hypothyroidism world wide.

However, the numbers in current terms are rather staggering….. according to research iodine deficiency has increased fourfold over the past 40 years and 74% of adults may not get adequate amounts! With doctors suggesting people reduce salt for good health the main “source” of iodine, and salt only having a certain level of bioavailability from iodine, with overall healthier lifestyles there has become a greater increase of deficiencies.

The RDA ( recommended daily allowance, here in the USA) is 150 micrograms for men and women, 220 for pregnant women and 290 for women breastfeeding however these numbers seem to be outdated as this guideline is sufficient enough to prevent goiters  and mental retardation but doesn’t address other symptoms of the thyroid or active lifestyles where it could be depleted. Sort of like the RDA for Vitamin D to prevent rickets. There is a base amount to prevent that, but humans can handle more than the RDA level.

There  are suggestions from my research that although 150 micrograms is the barebones amount people need to prevent health problems, upwards of 1100 mcg’s are tolerable for adults.

Keep in mind, as people often do, they buy into a thought that “if a little is good, a lot will be better”. Not true. Although toxicity is rare to much iodine can cause the thyroid to respond in negative ways. High levels of iodine can cause some of the same symptoms as deficiency , including goiter or thyroid gland inflammation. The thyroid is very sufficient in what it does and only needs so much to function properly.  To much can push it towards hypothyroid symptoms.

So, who’s at risk?

Back to my opening thought, my reasons for pursuing this topic. I’ve been blown away at the information on it, not only from my original intent of learning how it affects me as an athlete but the fact it’s a topic with a lot of information out there. In my research I’ve tried to steer clear of “extreme” thoughts and find common, intelligent information that consistently supports the topic.

As stated earlier, athletes are at higher risk for deficiency due to sweat losses, as well as the fact our bodies flush iodine through urination as well, A liter of sweat contains about 40 mcg’s of iodine which means we could easily lose up to that 150 mcg (baseline amount) without replenishing it through food sources, a multi vitamin, table salt, or a supplement, the chances of deficiency increase.

I had done my  own “sweat test” one day before a workout. I knew I lost a good deal of fluid but I had decided to do my own experiment for a post here on my blog.  I weighed in before and after, sans clothes, and charted my weight. In that particular workout I was a little over 3 lbs less when I finished… that was about 6 1/2 cups of fluid.  A liter contains 4.2 cups. That information alone tells me I could deplete myself considering it was almost a daily norm for me.

I learned that athletes performing at high intensity for prolonged periods of time, particularly in a humid environment, have significantly increased risk of becoming iodine deficient if they don’t pay special attention to replacing this important nutrient through diet, iodine-containing nutritional supplements, or iodized salt.

Looking at those questions on that little test, I fit a profile of an athlete who eats healthy, had already reduced salt, was using sea salt ( sparingly), exercised daily and sweated a lot. As I mentioned earlier, it came as a surprise to me that sea salt and all of it’s fancier counterparts are not iodized.

So what’s the verdict?

Without testing or overarching symptoms, you cannot diagnose you have a deficiency. An iodine loading test can be done to see how much iodine your body retains. Talking with your doctor would be the first and most important course of action if you are concerned over this.

As I obviously fall into a category that might plug me in as “potentially” deficit, I would first discuss any supplements and any testing with my doctor. On my own I will seek out natural food sources to support my iodine intake ( see some foods below).

The main thing I need to cautious over is the fact I am already hypothyroid. I  never really bring this up because well, I really don’t want to be defined by anything. I see my doctor yearly for labs, take my meds faithfully and on time every single day, and pretty much do my own thing and don’t think about it.  Athletically, I don’t feel it’s held me back in anyway.  From all I’ve learned though, taking on a supplement of any kind if you already have this condition could mess with your thyroid production. An supplement needs to be started with a small dosage to allow you time to adapt to it.

Eat healthy, it’s good for you regardless.

Below are some foods that naturally have iodine. By eating a iodine rich diet you should easily maintain a healthy level in your body. It should also be noted, if you take a multi vitamin, they have added the 150 mcgs in for you. But also as noted, that is a very bare bones minimum for a daily intake.

Iodized salt… just one gram can offer 77 micrograms of iodine.

Sea veggies. Seaweed offers the highest amount of iodine on the planet (obviously) Ok… I’m going to try dried seaweed although the idea is kinda making me gag… I’ll let you know…Just a small amount a day is all it takes to easily cover you. Literally,  a quarter serving provides 4500 micrograms of iodine

 

20170910_210855
I wasn’t smiling after I tried it… but I can say at least I tried it, right? It tasted like I had indeed been at the ocean and accidently got seaweed in my mouth. It tasted like salt water, and as I kept chewing I thought it tasted like fish. Gah. It was like the candy in Willy Wonka that kept changing flavors. I will not be able to eat this.  Ewww.

 

Other foods sources that are more normal 😉 are ….

baked potatoes, milk, codfish, shrimp, turkey breast, tuna fish, boiled eggs, greek yogurt, bananas, strawberries, cranberries, canned corn, cheddar cheese, green beans, pineapple, watercress, and white bread.

Of course you can get iodine with a multi vitamin and ramping up weekly intake of fish, milk, yogurt and other food sources from the list.

And finally….

There is a lot of information on this topic and interest in the “forgotten” mineral of iodine that you can continue to read on.

You are your own best advocate in regards to your health and well being. If you have questions or concerns on iodine deficiency, starting with your doctor would be the first consideration.

Of course, intentionally eating whole foods that offer rich iodine sources are the best way to give your body what it needs to function and be healthy.