Pre-Triathlon training - route

I just want to prove to myself I can do this!

Link to training route -


http://www.mapmytri.com/ride/united-states/mi/gwinn---ki-sawyer/263912268493


Daric Christian

Van Riper State Park Hike

It turned out that Glenda and myself were both off on our 15th Anniversary today and we decided to do something different and active together. We drove to Van Riper State Park and took a day hike to the high ground.

The overall distance was about 4 miles but as the old saying states, "it was uphill both ways". We enjoyed the beautiful park and all the wildflowers. The bugs were out but not to bad yet. The trail moved across meadows, through wetlands, and up rocky hills. We did not see any moose but they are in the area.

The last 1/2 mile was an orange blaze trail which indicates greater difficulty and rose steeply to a high hill which offered a wonderful view of the wetlands and Lake Michigamme.

Being active has greatly improved my life - I am not as stressed - sleep much better and overall feel better. However, recently I have found a side effect. Around 3-4pm each day if I have not already exercised - I start feeling awkward, maybe a little ill - like something is missing - I need to exercise. I have never really felt that need before but now after 3 months of a steady dose of exercise - I need to get moving otherwise my evening is not gong to be right. And when I complete activity I feel so at ease and satisfied - what a wonderful habit I am forming.

Shaping Our Children

Fitness is more than weight

It's been 10+ weeks into the Fit Family program. Back in February the families were challenged to participate in their first YMCA Healthy Kids Fun Run/Walk held annually the last Saturday in April. All of a sudden THE DATE is arriving and I am the one probably the most nervous. Did I ask too much of them?

Asking someone to commit to completing 5 kilometers of walking and/or running is much more than asking someone to lose a few pounds by dieting. Becoming more physically fit takes time and physical effort. Plus, my own experience is that you do put your ego on the line, even when you are only competing against yourself.

5 days until it's time to line up and see what they can do. Stay tuned!

Race Day Tips

Our Fit Families are preparing for the 8th Annual YMCA Run/Walk on Saturday, April 26th. They are training and have specific goals for a successful 5 K Run/Walk. These are some tips for them and for you to have a healthy and fun race day!

• Get a course map and practice it the week before so there aren’t any surprises.
• Get a good nights’ sleep and wake up early enough to eat a healthy breakfast.
• Dress is layers! Our weather is unpredictable.
Be prepared for any type of weather and watch the news the night before.
• Give yourself plenty of time to check-in.
• Warm up and stretch for at least 15-20 minutes.
• Know where the restroom is and don’t wait too long to use it before the race.
• Run at the pace you’ve trained for. Try to keep it even throughout the race.
• Now is not the time for new! (Food, shoes, drinks, etc.)
• Water is essential during training and on race day. Use the aid stations!
• Safety is always number one! Obey traffic laws and be careful at intersections.
• Lastly, and most importantly, have fun, keep smiling and make a volunteers day and say “thanks” for the help!

Good luck!

Have I lost my effort?

Being sick hasn't been fun at all! It definitely takes a toll on you mentally and physically. I have been laying/sitting around quite a bit trying to 'feel better'. I can't tell if being away from the gym for more than 2-3 days at a time makes me feel good or bad?! While I miss going to the Y and doing my cardio training and core workouts I also liked being able to sit around and do nothing. As bad as it sounds, sometimes I guess I am only doing what my body is asking for right now. Every time I look at my gym bag it is calling my name. Trust me, when I start working out I feel GREAT, it is just trying to get motivated when your head is feeling like it is ready to explode and the heaviness in my chest is working to my disadvantage. This weekend's x-country ski event will prove to be challenging to me as I have only gone to the Y 1 time this week. Also causing some challenge is eating healthy. Comfort foods sound so inviting when you don't feel up to par, not the healthy carrot sticks and salads. But, I have been doing fairly well and look forward to continuing my fit and healthy journey.

10% incline

Going at 10% incline..that is exactly how it feels in this day and age when trying to support a healthful way of life for yourself and especially, for your family. Being "healthy" puts you in the minority as statistics point out and thus, achieving health is going against the grade. There are so many factors that work against us in trying to achieve health, including but not limited to abundant fast food restaurants that are open 24 hours and now take credit cards, larger portion sizes, increased frequency of eating out, dual working parents, technology that has made it sooo easy for us to do nothing, video programming that competes very heavily with active choices we and are kids can do, reduction in gym classes in school, poor environmental structure in some towns that makes it hard to be active outdoors even when you want to, there are safety issues and the list goes on and on. So cheers to the families for taking this challenge head on to become "healthier" and setting positive examples for their children. We had our second official weigh in with both families and I will be the first to say congratulations in acheiving some weight loss and showing that the fruits of your labors are seriously paying off!! You are a motivation to us all--keep up the good work!!

Family Challenges

Kudos to both families for allowing both Donna and myself into their homes to "scope" out the landscape of food. Both families are doing awesome, paying great attention to labels and realizing that marketing plays a huge role in enticing the consumer to by "their" product over another. The more informed consumer you are, the better you are able to choose for your family and the speed at choosing becomes faster-so time spent at the store is less-more time for you! One thing I noticed that both families are struggling with is breaking with the old--trying new things and relying on old excuses. Changing behavior IS one of the most difficult tasks we face, especially when it comes not only changing your own, but having positive influences on your family as well. As we continue on with the fit family challenge, remember that while it is challenging, it will be rewarding at the end when these now in place behaviors and excuses are replaced with new, more healthful behaviors with minimal excuses! Keep up the awesome work!

Cultural influences

I found out today that our cultural influences can be an obstacle to be overcome. It doesn't mean we have to say no to everything, we just now need to think ahead and plan out the entire day. I want to be able to enjoy this traditional PIECE OF ART--a homemade, church cooked pasty!!! Yes, I realize that pasties are pretty much lard and starch but finding out the nutritional value of an 8 oz. pasty (filled with lots of meat) is approx. 600 - 650 calories, 42 g fat, 36 g carb, 18 protein blew me away. We will make this work by cutting the pasty in half and add plenty of veggies to this meal. Wait...can I stop at half? And how do I refrain from eating the very best part--the outer edge crust? I will keep reminding myself of the slogan from Nike, JUST DO IT. I know I will be happy with my right choice to enjoy half of the pasty along with plenty of veggies.

No Place Like Home

Having not one, but 2 dietitians come into your home, open cupboards doors, scope out the contents of the frig and survey the liquor cabinet has got to be a little unnerving. What a way to finish up a work day! But our two families are game and WANT to change their lifestyle. Getting a full understanding of their obstacles to change is a little painful for all of us, but half an hour spent in the kitchen is worth a dozen meetings in our office.

Couple of thoughts on the value of home visits: one, it's easy to see the effort both of the famlies have already given to this lifestyle change project. Think about it. When was the last time YOU got out of your rut and purchased a new food product at the grocery store? And then there is the kid situation...the family may be willing to nibble on whole wheat crackers or carrots, but how does your 12-year old feel about those choices?

When asked to pull out their favorite snacks, hands down, no kids picked fruit.

The good news is healthier foods are making an appearance in both families' homes. That means eventually foods become more familiar, and research tells us familiarity promotes use, err...in this case, consumption.

So...next is the grocery store tour. So many choices, so many foods. Learning to eat healthy can be a tastey and fun adventure!

Donna

Game on......

I was dreading last night where we all had to meet with our personal trainer and do our fitness evaluation. Believe me, it was not fun hearing that I was below average in a few of the areas. But on the flip side, I know what I need to do now and where I need to begin. I can't use the excuse that I am almost 42 years old, because that just doesn't cut it anymore. There are so many options provided to each and everyone of us....but finding the time for those options is the most important thing right now. I will admit that driving back and forth between Ishpeming and Marquette is not what I want to do, but to make this all work for me and my family, there are sacrifices to be made. I can't wait to start working out and being accountable not only to myself and my trainer, but also to my family. We are all going to push each other and enjoy this together.

The Dreaded Dinner Planning

When I grocery shop, I typically do not pay attention to the nutritional value noted on each label…what I look at is the price tag! My kids and I went to a healthy cooking class with Monica Nelson and what an eye opener that was. What I found is that there is high fructose syrup in almost EVERY thing I was buying. I learned that having a good base of items on hand in the house makes cooking fun and less time consuming. Whipping things together quickly is my kind of meal. Learning to choose the right items and keeping it tasty, fun and within budget is quite a chore. I am sure it will all come more natural after time, but for now I find myself in the grocery store aisle taking items off the shelf, reading and comparing the label to those around it. My shopping time has increased slightly but I know in the long run it will pay off

Weekend Activities

So another weekend comes and goes, as does any hope of reprieve from this cold weather! Friday was doable as we spent the later part of the afternoon into the evening enjoying a beautiful snowshoe hike and then sleg dog ride at the wonderful Snowy Plains Kennel near the crossroads. The Christian Family along with myself and two kids bundled up and had a marvelous time...not so lucky for the Thomas Family and Donna who were scheduled for Sunday---suffice it to say they rescheduled an account of subzero temps and wind gusts that literally knocked me off my feet. Sunday was a great day to stay indoors, but activity was still on tap and thinking about healthy eating and meal planning is usually not very far off my radar. Luckily for me, I was scheduled to do a healthy cooking demo to conclude the YMCA member appreciation week festivities. What better way to spend a freezing cold day than to demonstrate some quick, easy and delilcious recipies for families and then work it off on one of the many various workout equipment the YMCA has to offer. The recipes I used are currently posted on MGH weight management for all to enjoy! Many families showed up to learn how to make "fast food" their kids may eat while trying to meet fiber, calcium and calorie recommendations to keep their bodies strong and fit. It was awesome and was ever so glad to see the Thomas family front and center adding their input! Keeping healthful foods on tap at home is the first ingredient in
trying to provide better nutrition for you and your family. It is not an easy task but a worthwhile one--good luck!

Prevention is still the best medicine

And they’re off! The first Mining Journal Fit Families have
taken the plunge.

What does it take for a family with 2 working parents and 2
school-aged children to become leaner and healthier? We’ll find out
when our two fabulous families from Marquette County spend the
next 6 months committed to reaching that goal.

Our “Fit Families” are interested in preventing health problems
related to lifestyle, and for good reason. The statistics are unnerving:
the number of children who have become overweight in the last 30
years has doubled. Parents in the age range of 40-59 are
experiencing the highest obesity rate ever compared with other age
groups in the U.S.

Why are families having such a tough time staying healthy?
Look at the facts:

• Most family meals eaten at home must be prepared in less than one-half hour.
• One out of every 3 meals are now eaten away from the home.
• Away-from-home foods deliver more calories in fat and saturated fat and are lower in fiber and calcium than homecooked foods.
• Service jobs (desk jobs) have replaced most active occupations.
• Less than 6% of children in the U.S. now walk to school.

Good health is a matter of lifestyle. Follow our Mining Journal Fit
Families for the 6 months and try the activities with your own family.

Getting fit can be fun!

Linear Thinking

• 
  
  Linear Thinking vs. Process Thinking
  
  I don’t know about you, but my experience with weight management looks more like the Big Bay Highway than I-75. It’s not a “straight ahead” experience. There are hazardous curves into cookies and late night munchies. Hills where the scale creeps back up. Then easy down hill grades when everything is going well and scenery is great.
  
  “Freeway” thinking when it comes to weight management simply doesn’t work. Expectations of speedy, steady weight loss will only lead to frustration and discouragement. Expect to have to learn to maneuver through some rough stretches.
  
  If you’ve strayed off course, here are some suggestions to get you back on track:
  
  · Renew your commitment. Past behavior does not have to dictate the future.
  
  · Review your diet logs and do some problem solving. Is it lunch or late night eating that is sabotaging your progress?
  
  · Check you mood. Fixing your mood with food is just a brief solution.
  
  · Focus on the positive. Even if you’ve gained weight recently, you still have probably turned down a number of eating opportunities. Give yourself some credit, and practice more of that behavior.
  
  · Get more exercise. Going through the motions alters the emotions.
  
  · Focus on making healthy choices. Be good to yourself; eat nutritious foods!
  
  
  

Ice Cream is Not an FDA Approved Drug

Ice Cream is Not an FDA Approved Drug

Most of us grew up with the old fashioned treatment when we got sick. Comfort food was the sure cure. As a matter of fact, even though it wasn't fun to be sick, there was a little pleasure in the type of foods you got to eat. And of course, topping the list of comfort foods is ice cream.

How many of you still go for the juice, pudding, mashed potatoes & ice cream type of foods when you're sick? Well one week in to this program, I came across a bad cold like I had hit a brick wall. It stopped all my exercising in its tracks, just when I was getting started. It actually zapped my appetite ( which believe me is amazing). Nothing ever does that. And the ice cream thoughts quickly rushed to my brain. " Nothing cures a cold like ice cream." But I told myself there was no way that I could have that show up on my daily report. So I stayed strong. I am sure that was the first time I did not eat ice cream when I was sick! The jury is still out on whether my cold would have went away faster, but I know the scale showed a much better number by abstaining.

Like I said, the last time I checked, comfort foods were not on the list of FDA approved drugs. It is all a matter of changing old habits.
Stay Strong!
Jane

Jane Hutchens
Advertising Representative
The Mining Journal
Ogden News Publishing of Michigan

If You Think You Can You Will

The holidays are fun, stressful, and definitely calorie laden. If you made a New Year's resolution to eat healthier that is an important first step.
Now you have to really believe YOU CAN DO IT
Past behavior does not dictate the future.
Start with telling yourself that every day is an opportunity to create a new future. Choose foods wisely, and plan ahead. Plan to succeed.

Donna

Diet Mistakes During the Holidays: The Big Three

First, keep in mind that the holidays are the season of plenty, and there will be plenty of food around. That said, keep in mind that you don't have to eat it all in one day. Tomorrow there will be another opportunity to sample goodies.

Here are the Big Three Mistakes you should avoid making:

#1 Emotional eating.
"Tis the season to be joyful, but we all know happiness is not the only feeling around at Christmas. Loneliness, sadness, tension, boredom...hey, you will probably experience these are more. Before you dive into a bowl of mixed nuts, try connecting with a friend, or taking a walk. Experience feelings - don't eat them.
#2 Getting nostalgic about favorite foods.
Cheese balls and pepperoni dip might have been your all time favorites as a teenager - but guess what? You're 50 years old now. Our responsibilities change in life. Sometimes it is time to move on, and say good-bye to habits that no longer serve us.
#3 Succumbing to peer pressure. Everyone else is eating deep fried chicken wings - why not you? Well, because you're not everyone else. And if you care about your health, then you may find yourself at the leader of the pack - the healthy pack. What a great way to start the New Year!

"Down in the dumps" Holiday eating

Find yourself reaching for some chocolate or chips when you're feeling blue? "Curing" negative moods with food is a habit pattern that develops over time. We tend to eat foods that give us immediate pleasure. Sweets. High fat and salty combos. Really good tasting foods, that our brain remembers and associates with pleasure. And so we do it again. And again.

Next time you find yourself looking for a "treat", try this exercise instead: 1) Be still. 2) Imagine someone or something very pleasurable. A lounge chair on a sunny deck. Or a glass of wine shared with a good friend. A special person. 3) Now take a deep breath, and then make a decision about whether you really need to eat. Or have you "fixed" your mood with imagery?

Try it. Imagine how much healthier you will become.

Tip of the day

5 Holiday Diet Survival Tips


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Focus on people, not food: Social gatherings are events where people get together and food just happens to be present, not the other way around. Be a social butterfly, a great way to have fun without calories.

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Avoid random raids off the buffet table: This goes back to planning. Set a limit as to the number of passes you make through the goodies. More than 3 visits – you’re out!

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Think “healthy” holidays are “happy” holidays: make a point of choosing low fat Hors d’oeuvres; cold shrimp with cocktail sauce, fruit and vegetables that can fill you up, not out.

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Recognize “the danger zone”: It’s good to eat in response to hunger, but arriving at a party as hungry as a lion is going to make your appetite roar once you see the party food. Have a low fat snack of lean meat or cottage cheese or nonfat yogurt before you go.
Healthy living is the best holiday gift you can give yourself.

Contact Marquette General Weight Management and make an appointment today! 225-6955