On Health, Writing, and Life

Lent and the Art of Fasting

2012-02-21T09:03:00.000-08:00

Personal revival occursbecause fasting is an act of humility—Bill Bright

I like the season of Lent as much as I like the season ofAdvent—both are full of hope and expectation, and the promise of good things tocome. Regardless of whether you share the religious sentiments attached tothese two seasons, I think they can be meaningful in helping you reframe your priorities.During Lent, people typically fast, or give something up, to acknowledge alarger hope, dream, or goal. It’s a declaration that what you want is worth a personalsacrifice. As the quote above indicates, that takes some humility. It’s like theopposite of self-entitlement, and I think most of us could use a dose of thatfrom time to time (myself most certainly included).

Fasts take many forms—fasting from a particular food ispossibly the most common, but you can also do a media fast, a fast fromnegative self-talk, or a fast of discipline with your time and energy. I’vedone many variations of these themes over my lifetime, and this year I’m tryingto be more disciplined with my time and energy in the areas of writing andplaying my guitar. This is definitely an echo of my NewYear’s hopes, but it’s also a declaration that these things are (still!)important to me, and they are worth the sacrifice of my time. I also want toacknowledge the gifts and opportunities I’ve been given, and demonstrate (tomyself, to God) that I will be a good steward of them.

Are you fastingthis year? There’s solidarity (and accountability) in numbers—leave acomment or send me a message if you’d like to join with me in this season ofLent.

Reward Yourself

2012-02-06T13:56:00.000-08:00

I read a lot of magazines in my line of work, and asuggestion I’ve read over and over again is that when faced with a large goal,your best plan of attack is to identify smaller, realistic steps that will helpyou achieve that larger goal, and then reward yourself as you accomplish thosesteps. That way your goal seems more reachable, and you don’t have to waituntil the end for the payoff. Sounds smart, right? But inevitably what I’vefound in these articles is that the rewards they suggest simply don’t appeal tome for one reason or another. (Admittedly, I have trouble spendingmoney/time/energy on myself, so that probably plays a part: “Yes, I exercisedfour times this week. But I should be doing that anyway, so I don’t deserve areward for it…”) So I decided to compile a more comprehensive list of incentives,separated into categories designed to appeal to different personality types.Even the reward-wary like me. How do youlike to reward yourself?

Financial

Set aside a small amount of money for each incrementalstep you complete (Dan does a variation of this that we call his “workout bonus”—heearns $3 for each time he exercises, but he has to exercise at least 4 times aweek or he gets nothing that week). Save toward a splurge, but be sure to giveyourself smaller treats along the way.

Invest in tools to help you reach the next step of yourgoal, whether that’s workout clothes or financial software.

Competitive

Enlist a friend/relative/coworker—or several of them—withsimilar goals, and set up a competition with clear rules and a reasonabledeadline. Agree to a prize for the winner (and second place, etc., if youwant).

Compete with yourself: Take stock of your currentsituation, and challenge yourself to do a little better next day, week, ormonth. Ate four servings of vegetables every day this week? Excellent! Can youeat five servings a day next week?

Time

Grant yourself a block of time to enjoy a hobby, likereading a chapter in a book, playing video games, or watching a favorite TVshow.

Take a day off work and other responsibilities

Social

Schedule time to hang out with a friend you haven’tconnected with in a while

Throw yourself a party (or ask a friend/relative to throwone for you)

Pampering

Treat yourself to a massage, a manicure, or somethingelse that feels equally indulgent (check Groupon or similar sites for deals)

Take a bubble bath

Upgrade to cream in your coffee one day a week

Self-Motivated

Put a gold star (or use a designated highlighter) on yourcalendar to mark off the days you meet your goals.

Create a spreadsheet, pie chart, or other graphicrepresentation of your progress

Philanthropic

Donate your time or something symbolic to an organizationyou care about. Met a savings goal? Offer to help someone else with theirfinances. Lost 10 pounds? Donate 10 pounds of food to a food pantry, or 10articles of clothing to the Salvation Army.

Invite friends to contribute to a yard sale, then donatethe proceeds to an organization you all support.

Adventurous

Try something you’ve always wanted to (horseback riding,skydiving, an acting class)

Groundhog Day

2012-01-31T13:29:00.000-08:00

Good old Punxsutawney Phil will make his annualappearance on Thursday, and while I’m usually ready to burst into tears if hesees his shadow (indicating that winter weather will continue for six moreweeks), this year we’ve had a surprisingly mild winter in Boston. Very littlesnow, just a few days where the daytime high has been below freezing, far moresunshine that we’re accustomed to—I really can’t complain! Six more weeks ofthis would actually be endurable.

So since I’m not all that invested in Phil’s antics thisyear, I started thinking about the other cultural association we have with Groundhog Day: the movie. Morespecifically, the idea of doing things over and over again until we get them “right.”There are so many things in my life that I wishI could do over—to be able to say the right thing (or at least take back thevery wrong thing that I said), to take action (or not), or even just to thinkdifferently about something. And since I struggle with being a perfectionist,it’s easy for me to get stuck in a pattern of berating myself for my (many)mistakes. I tell myself that it’s a way for me to make sure I don’t screw up inthe same way again, but I’ve come to recognize that really it just keeps memired in guilt and self-criticism. Those are nasty voices to have in your head,and I’ve been working over the last few years to extend the same grace tomyself that I so readily give to others. It helps that my husband is good aboutletting me off the hook, and that I believe in a God who’s really big onforgiveness. Still, I’m definitely a work in progress! Do you struggle with being your own worst critic? How do you overcomethat tendency?

Do Celebrities Make Good Health Role Models?

2012-01-24T19:09:00.000-08:00

My answer: It depends. Obviously, there are plenty ofcelebrities who engage in all manner of self-destructive behaviors—ranging fromaddiction problems to extreme diets—that you would never want to emulate. Butthere are also a whole slew of celebrities who approach life as healthfully asthey can. And while their daily lives look quite different than ours, and theyhave more resources at their disposal (healthy prepared meals delivered to themdaily, one-on-one sessions with personal trainers multiple times a week), Ithink there is definitely enough overlap that us regular folks can glean some usefultips/inspiration. Here are a few of my celebrity health role models. Who do you look up to (celebrity orotherwise)?

Jennifer Garner—Confession:Jennifer Garner is my favorite celebrity, period. She has grace and poise, isgenuinely kind, funny, loyal, and has a fun and energetic spirit. Plus, shekicks butt. I first became a fan when she was in Alias. But even after she’d had her daughter Violet, there she wasin The Kingdom making short work ofher opponents. I also really respect that she didn’t bow to industry pressureto lose her baby weight dangerously fast. She credits portion control withhelping her slim down, and she did it in a time frame that was healthy both forher and for her daughters, whom she nursed.

Gwyneth Paltrow—Foodis an integral part of her life; she enjoys both cooking and eating. (A girlafter my own heart.) But she’s also honest about how much time and hard work ittakes for her to stay in shape—an hour and a half of exercise, five days aweek. She’s admitted that she could probably exercise less if she ate less, butshe loves food, so it’s a tradeoff she’s willing to make. I think that’s asmart strategy.

Sheryl Crow—Shecredits running with helping her fight depression (along with therapy andmedication when needed), something I can absolutelyrelate to. She also admits she used to rely on alcohol to help her with thestress of performing, but once she realized what a dangerous path she was on,she quit. I have tremendous respect for that.

Misty May Treanorand Kerri Walsh—Their two Olympic gold medals notwithstanding, I aminspired by their incredible teamwork. They play to each others’ strengths, andthey’ve put in so much time together that they make beach volleyball seem wayeasier than it actually is. I can’t wait to see them compete in 2012.

Paula Deen’s Diabetes Diagnosis

2012-01-17T12:48:00.000-08:00

First, is anyone really surprised by Paula Deen’srevelation that she has type 2 diabetes? Assuming she eats what she cooks, thewoman has been courting disaster for years. That said, she is charming,gracious, smart, and hilarious, and I am absolutely rooting for her to makesome lifestyle changes, manage the disease well, and spread the message thathealthy eating can be delicious too. It sounds like she’s already made somesteps in that direction—she told USAToday that she’s started walking on the treadmill and has stopped drinkingsweet tea. That’s a great start, and I hope she is inspired to make some otherhealthy tweaks as well, rather than continuing her old habits and relying onthe diabetesmedication she recently became the spokesperson for. Diabetes is not adeath sentence, as she pointed out on TheToday Show this morning, but it is a serious condition that she’ll have todeal with for the rest of her life. And I think she’d be doing herself and herfans a real disservice if she continues her career as if nothing has changed.I, for one, am eager to see how she handles it.

Meatless Meal Ideas

2012-01-10T07:33:00.000-08:00

If one of your New Year’s resolutions is to eat morehealthfully, a great way to start is to make at least one of your meals eachweek without meat. In my book, I talk about the anti-aging benefits of eating more fresh fruits andvegetables, nonmeat sources of protein, and whole grains. And an increasingamount of research shows that incorporating more plant foods into your diet isone of the healthiest changes you can make. But if you’re not used to eatingthat way, it can be intimidating to find new recipes. Here are some of myfavorites to get you started (there are plenty more where this came from, solet me know if you’d like more—I’m happy to share!).

If you have a favoritemeatless recipe, please share it in the comments!

Baked Potato with Tomato-Bean Salsa (Shapemagazine)—Choose small potatoes; this is a very filling meal!

Butternut Squash Risotto (SouthernLiving magazine)—I’m making this for dinner tonight, in fact.

Chili-Cheese Casserole for a Crowd (Cooking Lightmagazine)—Hearty, spicy, and filling, this is a great option for meat-lovers.

Garlicky Pasta with Fresh Tomatoes (CookingLight magazine)—Because there are only a few ingredients, it’s worth it touse fresh garlic (not jarred) and basil, and to wait until tomatoes are inseason. Add beans for extra protein, if you like.

Mulligatawny with Chickpeas (Body + Soulmagazine)—This delicious Indian soup is so flavorful. Serve it with bread ornaan instead of rice, if you prefer.

Polenta Rancheros (from Vegan Brunch, by Isa Chandra Moskowitz)—So good, I could eat this every week.Sometimes I make it non-vegan and top each serving with a fried egg.

Polenta with Spinach, Black Beans, and Goat Cheese (Cooking Light magazine)—Great comfort food for a cold night.

Tex-Mex Lasagna (Cooking Light magazine)—Afun twist on traditional lasagna.

Vegetable and Brown Rice Paella (Shapemagazine)—Swap in any vegetables you like.

It’s a New Year: To Resolve or Not to Resolve?

2012-01-05T12:28:00.000-08:00

I have mixed feelings about New Year’s resolutions. On onehand, the changing of the calendar represents a fresh start, a chance toevaluate the last year and refocus on what really matters to you going forward.(Being careful, of course, not to get stuck in the past—see my wise friendTrish’s post on turningfrom the past and looking ahead.) I’m all for clarifying goals and beinghonest about what we really want, and I think that writing these goals down isa very helpful step in actually reaching them. That said, so many people(including me!) fail to keep their resolutions for any meaningful length oftime that it can be downright discouraging. I’m frequently tempted to not evenbother setting any goals because there’s such a good chance I won’t meet them,which, really, doesn’t leave me any better off than when I started.

So this year I’ve decided to reframe things a bit.Instead of resolutions or goals—words that imply I am solely responsible fortheir success or failure, which is a very black-and-white view that feelsburdensome—I’m going to list my hopes for this year. That gives me room toinvite others in for help and encouragement when I need it, and it’s a muchmore forgiving approach. I’m also going to write out several mini-steps I cantake to help me along (and to remind me that there are many ways to moveforward). Here’s my list for 2012.

I hope to treatwriting my middle-grade novel as more of a job than a hobby.

Steps I can take:

1) Continueparticipating in my awesome writers group.

2) Setaside at least 10 hours a week for writing or related activities (who doesn’tlove a plan that counts re-reading TheHunger Games before the movie comes out as progress?).

3) Attendwriting classes, conferences, and author events.

I hope to run arace this year.

Steps I can take:

1) Keepstrength training and using our stationary bike so that I’m still in good shapewhen my foot heals completely and the weather warms up enough to startwalking/jogging again.

2) Incorporatemore bike riding and other low-impact exercise to keep from re-injuring myself.

3) Join(or start!) a running group.

I hope to developmore as a worship leader.

Steps I can take:

1) Playmy guitar at least a little bit every day.

2) Viewthat as my own time for worship, even if I’m not leading others.

3) Finda new guitar teacher.

What are youhoping for this year?

It’s the Most Wonderful Time of the Year…to Give

2011-12-12T15:55:00.000-08:00

‘Tis the season of giving! Besides getting Christmas presentsfor our friends and loved ones, my husband and I look forward to donating moneyto some of our favorite charities at this time of year. It can feel a littleoverwhelming to sort through the sudden onslaught of donation requests everyDecember. But we really do enjoy picking out where we’ll give, and we know howmuch our donations are appreciated. In case you’re looking for a few worthycauses, may I suggest the following? (Keep reading—there’s a giveaway at theend!)

AllGirls Allowed is working to end gendercide and the One-Child Policy inChina, and to bring life, value and dignity to girls in China. They do thispartly by giving baby shower gifts to mothers who are expecting baby girls.Donate at the link provided by midnight on December 31, and my husband’s employerwill match your donation!

Love146’s vision is “Theabolition of child sex slavery and exploitation. Nothing less.” Theorganization focuses on prevention and aftercare in some pretty amazing ways.

NPR. I know a lot ofpeople get their “news” from The Daily Show.I get mine from Wait, Wait, Don’t Tell Me.And the BBC.

Show Hope is “restoringthe hope of family to orphans around the world” by caring for orphans andproviding aid to families interested in adopting.

Boston RescueMission works locally and internationally to prevent and end homelessness. Inthe Boston area, they provide meals, shelter, mentoring and vocationaldevelopment, addiction recovery programs, and spiritual care.

The Boston SymphonyOrchestra puts on world-class performances and emphasizes music educationand community outreach.

The Museum of Fine Arts,Boston, has an incredible, encyclopedic collection, but they also work hardto make art accessible to everyone. (Full disclosure: I freelance for the MFA.)

And now for the giveaway! Leave a comment on the blog oron Facebook, send me a Facebook message, retweet this posting or DM me, orotherwise let me know where you’ve donated your time or money thisholiday season, and you’ll be entered to win a signed copy of mybook. And to make the season extra merry, Dan and I will also donate $50 tothe charity of your choice! Entries accepted until Friday, December 16 at noon(EST), when I will randomly select the winner and announce the results on theblog.

Being Spontaneous

2011-12-05T09:56:00.000-08:00

As much as I firmly believe all the research and tips in my book, I have to admit that I wasn’t too thrilled about some of them. For instance, I am a creature of habit, so I was dismayed to read all the studies that say how important it is for brain health and cognitive function to try new things all the time and break up your routine whenever you can. I like my routine just fine, thank you very much. I spend a lot of time and mental energy creating plans and organizing my day/week, so I’m fairly reluctant to change that up. But last Wednesday, I received an invitation that was oh-so-worth it.

My dear friend A lives in New York City and asked if I and our friend T (who lives in the Boston area like me) would be willing to come to stay with her one weekend in December to visit the holiday markets and take in all of the festive sights in the city. I’ll take any chance I can get to see A, and I’ve always wanted to see NYC decked out for Christmas, but December is always a crazy month and I wasn’t sure I could make it work. And in fact, T said that her month was already packed and she wouldn’t be able to come. Still, I pulled out my calendar to see if there was even a possibility that I could go, and there was—but it was that weekend. As in, 36 hours from when I’d gotten A’s email. Frequently, when I’m faced with a situation like this, I will beg off because it just seems too complicated to rearrange everything on such short notice. But I mentioned it to my husband anyway, and when he said I should go, I flew into action and never looked back.

And it was an incredible trip. The word “whirlwind” definitely comes to mind, but it was so full of good conversation, delicious food, amazing sights, fun shopping, and laughter, that it kind of felt like time expanded to accommodate it all. Yes, there were a few kinks in our plans because of the short notice and some unforeseen events, but seeing how well everything worked out overall reminds me that it really is good—and fun!—to be spontaneous. (At least occasionally...) It’s helpful for me to have positive memories like this to point back to the next time I’m tempted to turn down an invitation in favor of my routine. And I can see firsthand why new experiences are so beneficial for brain health—I’m feeling energized and focused in a way I certainly wouldn’t be if I’d stayed at home wishing I had gone. Do you struggle with being spontaneous? Are you generally glad when you go for it?

Staying Sane through the Holidays

2011-11-28T14:11:00.000-08:00

For many people, the weeks between Thanksgiving and Christmas are some of the most stressful of the year. First, there’s the sheer volume of year-end events, the number of presents to buy, and the hectic travel. But the season can also raise emotional issues as we anticipate dealing with difficult friends/family, grieving the absence or loss of loved ones, or facing disappointment that things haven’t worked out quite the way we imagined. So how do you reclaim the holidays so they feel less like running the gauntlet, and more like the celebration they’re supposed to be? Here are a few thoughts.

*Practice saying “no.” Whether you turn down an invitation to an event you don’t really want to attend, decide to stop buying gifts for your second cousin’s grandkids, or tell Uncle Charlie that it’s really not okay for him to bring his dog over on Christmas day, saying “no” is a way of setting boundaries to protect you (and your family). Even clearing away a few of these energy vampires can help you feel like you have enough time and energy to participate more fully in the events and relationships that matter to you.

*Take some time for yourself. In the midst of all the holiday craziness, set aside blocks of time to do things you find refreshing, restorative, and just plain fun. Besides boosting your energy, it will help you keep from feeling lost in the swirl of activity.

*Indulge wisely. And I’m not just talking about food! The holidays are filled with all kinds of good and special things, from your mom’s out-of-this-world Christmas cookies to deals on cashmere sweaters to round-the-clock Christmas music on the radio. Pick a few things that mean the most to you and enjoy them guilt-free. But let the rest go—if you miss them more than you expected, you can always add them back in next year.

*Be thankful. If the holidays are difficult for you, regardless of the reason, remembering the things you’re grateful for can make all the difference in the world (see my last post for more of my thoughts on this). If you keep an advent calendar, try listing at least one thing you’re thankful for every time you mark off a day.

What helps you stay sane during the holidays?

Thankful

2011-11-21T14:06:00.000-08:00

In the spirit of Thanksgiving, this month several of my friends have been posting daily gratitude lists on Facebook. Some of them have been cute, some more heartfelt, but they’re all genuine, and they all serve to remind the post-ers and everyone who reads them that we have SO MUCH to be thankful for. Even when we’re not feeling particularly happy about the way things are going at the time, which is kind of where I am right now. I won’t go into all the details, but, among other things, some professional efforts haven’t worked out the way I’d hoped, and several close friends are going through truly difficult times and my heart aches for them. Plus, my foot is still giving me trouble, which means running is out of the question for the foreseeable future, and probably until next spring. That means I’ve lost my main source of stress relief and internal processing/talking with God time, so every few days I feel like I’m going to crawl out of my skin. A girl can only bake so many cookies (my backup stress reliever) before that becomes its own problem. It’s going to be a long winter.

But on Saturday night I met with a group of dear friends, and someone tossed out this verse from the Bible that talks about a sacrifice of thanksgiving (Psalm 50:23). I’ve been mulling over that ever since—sometimes it really does feel like a sacrifice to find things to be thankful for in the midst of everything that’s going wrong. It’s hard, and it’s absolutely what I don’t want to be doing right now. But it’s also a game-changer. That shift in perspective helps me see what’s possible instead of feeling trapped in what is. So here is my (partial) gratitude list.

I’m thankful for:

A husband who, even in the midst of his own stress and frustration, takes the time to ask questions and listen to me. I’m not the easiest person to draw out, and I am so thankful for his patience and persistence. It’s so clear that he is on my side.

The opportunity to read a lot of good books (third on my list of stress relievers). The power of good storytelling never fails to amaze me.

Thanksgiving plans with awesome friends who are like family.

Pecan pie, which I only ever make for Thanksgiving dinner. With the way this fall has gone, I might make two this year.

The Hunger Games trailer. I'm seriously looking forward to this movie.

My dog, Sam, who likes to curl up in my lap.

A good cry.

What are you thankful for?

Sugary Drinks Aren't So Sweet

2011-11-14T08:32:00.000-08:00

Today’s post begins with some bad news (but keep reading—I promise there’s good news to follow!). Recent research indicates that women who drink sweetened beverages may raise their risk of heart disease, even if the drinks don’t cause them to gain weight. Apparently, sipping sweet drinks raises your triglycerides (a type of cholesterol) and messes with your blood sugar levels, potentially raising your risk of developing diabetes. And of course, the more you drink, the worse the problem is. But you don’t have to quit your coffee/soda/sweet tea habit cold turkey. In fact, you can pare down the sweet stuff relatively painlessly. Here’s how.

The key is to make changes slowly, but you have several options. You can try gradually downsizing your drink, cutting back on the number of drinks per day, and/or reducing the amount of sweetener added. This is easy to do if you’re making your own drink, but you can ask for adjustments if you’re ordering a beverage too. Many coffee shops, for instance, use multiple pumps of flavored syrups—ask how many they usually use to make your drink, and request one fewer. Once your taste buds adjust (it can take a few weeks), ask your barista to eliminate another pump, until you’re as low as your palate can go. For sweet tea, ask your server to blend some unsweetened tea into your cup, increasing the proportion as you get used to the taste. You can do the same at the soda fountain with regular and diet sodas.

I don’t generally recommend that people switch to artificial sweeteners because their health risks are widely debated—for every study that says they’re safe, there’s a study linking them to everything from DNA damage to headaches to, possibly, cancer. And even Splenda (sucralose), which appears to be the safest of the bunch, might reduce good bacteria in your gut and interfere with your ability to absorb oral medications (see the animal study here; researchers don’t know yet if the results translate to people). I’m also concerned that Splenda is relatively new to the market, so we have no way of knowing what the long-term health effects might be.

Better choices include stevia or unrefined sweeteners like agave, barley malt syrup, or brown rice syrup (read more about these in an article I wrote for Dr. Andrew Weil’s Self Healing newsletter). You can also slow sugar’s absorption into your bloodstream and diminish some of the negative effects if you consume it with food that contains protein and/or healthy fats, like a handful of nuts or lowfat yogurt. See—good news as promised!

Community Involvement

2011-11-07T08:58:00.000-08:00

On my birthday, I blogged about friendship and how important it is to feel like you are part of a community. In the comments, KV suggested joining a book club or another group with shared interests (FYI, she found the book club through meetup.com, and I know several other people who’ve successfully used that site). That’s a fantastic idea, and it’s one I’ve been thinking more about as Election Day approaches. There are several key races in my town this year, and in every single promotional piece I’ve seen, the candidates are highlighting how they’ve involved the community in making decisions about key issues. They’ve hosted neighborhood meetings, coffees, and other events trying to connect with voters (obviously, their priority is getting votes), but also—and this is what stuck out to me—trying to connect neighbors to each other. To foster that sense of community, even if the only shared interest is geographical. That absolutely seems worth supporting! So yes, I’m voting tomorrow, but I’ve also decided to invest a little more time in community issues, whether that is following a few Twitter feeds related to my town, attending neighborhood meetings, or simply checking out more of the community-building events the town puts on each year.

If you wanted to take it to the next level, volunteering for a candidate or a cause you believe in is a great way to meet like-minded people and make a difference. All kinds of organizations need help, and as a bonus, studies show that volunteers live longer, have less depression, and are more physically active. If you need help finding an organization that fits your interests and skills, check out www.volunteermatch.com. Here’s to community!

Candy on Halloween? Yes, Please!

2011-10-31T08:51:00.000-07:00

So I know I’m supposed to encourage everyone to make healthy choices, including eating well. But I have a confession to make: on Halloween, I eat as much candy as I want. None of this “I’ll just have one piece, eat it slowly, and savor it” stuff.

It’s Halloween, people.

What I will do is limit the gorging to today, and I will only eat the candy that I really like (sorry Almond Joy and Nestle Crunch). Tomorrow, and for however long we have leftover candy, I will cut back to one or two pieces a day. And for the next few days I will eat lightly and ridiculously healthfully to make up for it. But today I will eat candy with abandon and without guilt. Happy Halloween!

Boston in the Fall

2011-10-24T13:29:00.000-07:00

I know that there are crazy people who profess that they enjoy winter. I don’t think they’ve ever lived through a winter in Boston. My favorite season, by far, is summer, when fresh food is varied and abundant, it’s fun to be outdoors and active, and everyone seems to want to make the most of the long, sun-filled days. It takes a bit more effort for me to force myself outside if I know I’m going to be cold even with a coat, scarf, mittens, earmuffs, and long underwear.

But fall in Boston is glorious. There’s vibrant foliage, an influx of college students—which infuses the city with an incomparable energy—and tons of great outdoor activities. Not to mention the abundance of apples and pumpkins and all the treats derived from them. However, even in the face of all of this goodness, I have a tendency to see fall merely as a gateway to the long, hard Boston winter, and miss out on the awesomeness of the season. So I’m especially thankful that my brother is visiting this weekend, because even though there’s a chill in the air that forced us to turn on our heat and is making me debate whether I should cave in and start wearing a winter coat, he’s also given us a good reason to get out of the house and take advantage of all of the great fall things the city has to offer.

So far we’ve taken the dog down to the Rose Kennedy Greenway, where we got lunch from one of Boston’s new food trucks (yes, Boston was way behind on the food truck craze) and soaked in some sunshine while we read for a few hours. Then we made our way down to the Head of the Charles Regatta with a friend who rows crew and was able to explain some of the finer points of the sport to us. A coworker of Dan’s helped us navigate dim sum in Chinatown. And now we are visiting a few of Boston’s finest educational institutions for my brother to talk to professors with connections to PhD programs he’s interested in pursuing.

Yes, I’ve had to bundle up with a jacket and a scarf for all of these excursions, but they’ve been a great reminder that I shouldn’t go in to hibernation quite yet. I’m hoping to hold on to that reminder as long as I can, so that I don’t let what is coming rob me of enjoying what’s right in front of me right now. What’s your favorite season?

Stress Relief

2011-10-17T13:34:00.001-07:00

Running is my primary method of relieving stress—working up a sweat, being outdoors, and having quiet time to myself all seem to evaporate tension and help me reframe my perspective in a way that other forms of exercise don’t seem to match. But since my injured leg still isn’t quite up to running yet (Come on, already. It’s been almost a month! See, this is why I need to run—it helps me, ahem, unwind), I’m having to turn to other forms of stress relief while I wait to get back on the road.

For example, I also love baking. Since I am not running, however, I have to limit my reliance on this tension tamer.

Reading works well for me too. I enjoy getting lost in a story and opening myself up to others’ experiences and thoughts. Thankfully, this weekend was a well-timed literary extravaganza in Boston. On Thursday night, a friend invited me to attend a reading by Tayari Jones, author of Silver Sparrow. If the rest of the book is as good as the first chapter she read to us, I’m in for a treat. And after the event, a large group of us went out for drinks with Tayari, which made me so grateful that Boston is such a welcoming community for writers. Then on Saturday, there was the third annual Boston Book Festival, which was a bit overwhelming in its fabulousness. In addition to all the booths set up for every literary organization in Boston and beyond, there were top-notch panels of authors on topics ranging from crime fiction to graphic novels. I attended one on Funny Kids’ Fiction (kudos to the moderator for only allowing kids to ask questions of the panel) and one called Fiction: Truth and Consequences, about stories drawn from difficult real-life events or circumstances. Hearing the authors speak about their books and how they write in such varying ways about what is important to them, I came away with a renewed love for reading and a willingness to read some things that I wouldn’t have picked up otherwise. And a stack of books to tide me over until my leg heals!

So excuse me while I go curl up on the couch with a book I bought at the festival (The Fingertips of Duncan Dorfman by Meg Wolitzer, who was on the Funny Kids’ Fiction panel) and a plate of chocolate chip cookies. What do you do to relieve stress?

Your Presence Is My Present

2011-10-11T11:02:00.000-07:00

Have you seen this phrase before? It’s frequently used on invitations as a nicer way of saying “no gifts.” And in celebrating my birthday this past week, it was absolutely true for me.

Dan and I moved to Boston about 12 years ago, and it took us a full five years to feel like we had finally found a community. We met some wonderful people in those first few years—many of whom we still keep in touch with—but New England is a notoriously difficult place to connect with people, and that was certainly true in our case. Having experienced that lack of community makes us keenly appreciate it now, even if it is constantly in flux (the Boston area is also highly transient, so most of the friends we do make end up moving away at some point). We are currently at what Dan calls “low tide” in terms of friendships—the result of people moving or changing our regular point of connections so we don’t see them as often. But for my birthday, some of my favorite people came together to help me celebrate, and it was awesome. I enjoyed everything from well wishes on Facebook (never underestimate the power of a “happy birthday” from people you’re not regularly in contact with!) to having my parents in town to a wonderful dinner with good friends (I haven’t laughed so hard in years, and my hilarious friend Trish blogged about it here) to being surprised by friends who made a last-minute trip from New York City. As I said, it was awesome.

I wrote in my book about the importance of a strong social network in keeping you emotionally and physically healthy as you get older. The truth of that is resonating especially clearly in the wake of my birthday week. And I’m so thankful that it’s not one of those things you have to suffer through in the present to get to the payoff down the road. There’s an incredible benefit right now. Even several days after life has returned to normal, I am more energized/motivated/productive, I’ve been sleeping really well, and I feel secure enough to take risks in other areas of my life (like pitching story ideas to magazines, which, even at this point in my career, comes with more rejection than I care to face) because of that wonderful sense of community. It’s hard for me to meet new people—I’m shy and introverted—but being reminded of how much I love the end result makes me more willing to make the effort to reach out again and try to build new relationships, to bring us back to “high tide.” What are your favorite ways to make new friends?

My CSA: A Love-Hate Relationship

2011-10-03T12:11:00.000-07:00

Okay, hate is much too strong a word, but as wonderful as my CSA (community-supported agriculture) share has been this year, I do have some frustrations. First, let me expound upon the many ways I love my CSA:

1) I am happy to be helping local farmers.

2) The vegetables are fresh—many are picked the morning of delivery—and in season, which means they taste really yummy.

3) My produce, while not certified organic, is grown using sustainable methods, and the farm is committed to not using chemical pesticides whenever possible. That makes it more expensive, but it’s still cheaper than the equivalent quantity of organic produce from the grocery store or Whole Foods.

4) Our weekly share contains numerous, varied vegetables that we have already paid for. Therefore, we are quite motivated to eat them before they go bad. This has definitely helped us toward our goal of eating 5 to 9 servings of fruits and vegetables a day.

5) We’ve been exposed to some vegetables that I wouldn’t normally try (husk cherries, romanesco, pea tendrils, garlic scapes) or don’t frequently buy because I wasn’t sure how to use them (arugula, swiss chard, beet greens). So the CSA has expanded our palates, and our recipe repertoire.

Now, for the frustrations:

1) We get a lot of vegetables for two people. This means I have to be really creative about the meals I make so that they encompass multiple varieties. While this definitely helps with #4 above, it also means that if we want to have just grilled corn one night, that puts more pressure on the remaining meals of the week to incorporate, say, three vegetables instead of two. That gets tricky. It promotes creativity, yes, but it also means that planning our meals takes longer than it used to.

2) The other difficult part about meal planning is figuring out how to use the most perishable items first.

3) After seven weeks in a row of getting three or four of each in our share, I’d be fine if I never ate another cucumber or zucchini.

It has been a wonderful experiment, and I’m so glad that we did it—and that Farmer Dave’s has a pickup location in our town, which makes this possible. And I’d definitely recommend CSA participation to others. That said, if we sign up for it again next year I think we will try to split a share with another family. That will take some creativity too, but it should alleviate most of the frustrations. In the meantime, if anyone has any good CSA-friendly recipes, please share!

Sidelined by Injury

2011-09-26T11:35:00.000-07:00

I love running, for many reasons. And I had decided to sign up for the Tufts 10K for Women this year (on October 10, in case anyone else is interested—it’s a great race) to give myself a little challenge. So I dutifully began increasing my distance on runs and once or twice a week added intervals to boost my speed and endurance. I was on track to run the full 6.2 miles at least once before race day, which was about the best I could hope for given my late decision to run the race. Everything was going great, until I plotted out a new route. I studied the map before I left, but I got lost, and even though I was able to find my way back eventually, what should have been a 4.25-mile run turned out to be almost 5.5 miles. And apparently, that jump in mileage was too much for my right leg. I ended up with a sore hamstring, shin splints, and aggravated plantar fasciitis (where the arch of your foot gets inflamed and sends shooting pain up the back of your entire leg. Constantly. It’s loads of fun.).

I took a few days off to rest, drank plenty of water, ate lots of bananas (the potassium is helpful for muscle repair) and protein (ditto on the muscle repair), and it felt better. Not 100%, but good enough that I tried a short run to test it out to see if I could resume training. That was, unfortunately, a mistake that didn’t become apparent until I was three-quarters of the way through the run, and I limped the rest of the way home. So my hopes of doing the 10K in two weeks are dashed—even if I fully recovered in time, there is no way I could safely handle that jump in mileage without putting myself back on the DL.

Injuries like this pack a double whammy: Besides the present discomfort, you have to face disappointment over knowing you can no longer reach your goal. In fact, you can’t even make small steps of progress toward it. You just flat-out have to stop and rest. I am not good at resting, so I keep trying to think of all the possible things I can do to speed up my healing. In addition to my earlier strategies, I’ve tried taking a warm bath with Epsom salts, and icing my arch to calm the inflammation. They do offer temporary relief, but I don’t seem to be healing any faster. So I’m back to resting, and I’m trying not to see it as defeat but as taking time to care for myself in a different way, to give my body what it needs right now and trust that there will be other 10Ks to run. And yes, I can see the larger metaphor there. This certainly applies to other areas of life, and other ways dreams and goals get derailed. What helps you stay/get back on track when you hit a roadblock?

(Near-) Instant Gratification

2011-09-19T09:52:00.000-07:00

At one of my book events, someone asked me what was the easiest thing you could do to look younger. After thinking for a moment, I replied that it is probably whitening your teeth. Few things give you such noticeable, fast results for such little effort. So in that spirit, here are some other high-payoff, quick changes you can make to look and feel younger by next week.

Whiten your teeth. Combat the tooth yellowing and stains that come with age by using inexpensive whitening strips or trays. You’ll notice results—and take years off your appearance—in just a few days.

Switch up your moisturizer. Dry skin is not only tight and uncomfortable, flaky, and ashy—it can even make wrinkles look 25 to 85 percent larger! Look younger instantly by switching to a facial moisturizer with hyaluronic acid, which holds up to 1,000 times its weight in water, calms inflammation, and boosts production of cells that make and secrete skin-firming collagen.

Update your hairstyle. If you’ve had the same hairstyle for the last decade, even if it’s flattering, it might look dated. Because strands of hair naturally get thinner and weaker with age, talk to your stylist about trying a more modern look that adds volume.

Get more sleep. Yes, it can be hard to carve out enough time to get the sleep you need. But it’s hard to overstate how important sleep is—to your energy, your memory, your stress levels, even your weight. Make it a priority over the next few days, and you’ll feel like a brand-new person. If you have trouble falling or staying asleep, I have lots of suggestions in my book to ensure you get a solid night’s rest, or you can check out the National Sleep Foundation website, or other reputable sites like WebMD.

“Reality” TV and Weight Loss

2011-09-13T07:01:00.000-07:00

I don’t watch much reality television, for many reasons (not the least of which is that we don’t have cable), but one show I could easily get sucked into watching regularly is The Biggest Loser. I’ve seen several isolated episodes scattered across seasons, and when I do watch, I’m guaranteed to cry at least three times during the broadcast. I think my husband may even tear up too, but he’d never admit it. :) With the season 12 premiere on September 20, I’m tempted to tune in this time around. It’s so inspiring to see people make dramatic transformations and accomplish more than they ever thought they could—the weight loss ends up being only part of the package.

And even though their environment is highly regulated (I’m pretty sure just about anyone could lose weight rapidly under those circumstances), I think in general you get a sense of the hard work the contestants put in over the course of the season. It’s not an overnight transformation, or a magic pill, and you respect the finalists that much more because you’ve seen part of their (often emotional) journey.

At the start of season 7, I interviewed a nutritionist about The Biggest Loser for Dr. Andrew Weil’s Self Healing newsletter (read the article here). By and large, I agree with what she said: Don’t expect such dramatic results on your own, and to lose pounds healthfully you should eat wisely, move more, and get support. But what I wish I could have emphasized in the article was that making healthy choices can sometimes be hard, and I think you should take inspiration wherever you can find it. If that’s reality TV, great. Or maybe you prefer fitness magazines, or an employee health incentive program, or signing up for a race. Find what fires you up, and sprinkle your schedule with regular doses of it to keep you on the path to healthful living. What inspires you to make healthy choices?

Prescription Antacids May Increase Fracture Risk

2011-03-18T13:30:00.000-07:00

Last year, the FDA issued a warning about a possible link between a class of antacids called proton pump inhibitors and increased risk of fracture of the hip, wrist, and spine. Proton pump inhibitors (PPIs) help reduce the amount of acid in the stomach and are used to treat conditions such as gastroesophageal reflux disease (GERD), stomach and small intestine ulcers, and inflammation of the esophagus. According to the seven studies the FDA reviewed, the risk was highest in adults over age 50 who took the drugs at high doses or for more than one year. Although these drugs have not been directly linked to increased risk of fracture, these population studies suggest that there might be a connection, and the evidence was strong enough for the FDA to make this announcement:

“In summary, the available data, including findings from several epidemiological studies, suggest a possible increased risk of fractures of the hip, wrist, and spine in patients using proton pump inhibitors. The data suggest that the increased risk may be dependent upon dose, duration of use, or both. At the present time, there is uncertainty about the magnitude of this risk. In light of this uncertainty, when prescribing proton pump inhibitors, healthcare professionals should consider whether a lower dose or shorter duration of therapy would adequately treat the patient's condition.” —FDA website

Prescription PPIs (Nexium, Prilosec, Dexilant, Zegerid, Prevacid, Protonix, Aciphex, and Vimovo) and over-the-counter drugs (such as Prilosec OTC, Zegerid OTC, and Prevacid 24HR) now carry a warning label advising consumers of this potential increased risk of fracture.

The FDA is reviewing other studies and waiting for results of studies currently underway to help clarify these findings. In the meantime, if you take one of these medications, don’t stop, but please talk to your doctor about the risks vs. benefits. I strongly recommend trying lifestyle changes like quitting smoking, losing weight, eating smaller portions, and modifying your diet (such as avoiding spicy foods, caffeine, mint, citrus, and tomatoes), which could help you lower your dose or allow you to take the drugs less frequently or for a shorter period of time.

What are your views on the recent recommendation that everyone should reduce their sodium intake to 2/3 of a teaspoon (the current limit for high-risk Americans)?

2011-03-04T14:01:00.001-08:00

Consuming too much sodium can harm your health (and speed aging) in several ways, including weakening your bones, increasing your blood pressure (and, by extension, your risk of cardiovascular disease), and putting you at higher risk for kidney problems. And almost everyone in the US gets far more than they should.

The 2010 US Dietary Guidelines for Americans recommends that healthy adults should not exceed 2,300 mg of sodium per day (about 1 teaspoon), and those who have high blood pressure, kidney disease, or diabetes; are black; or are 51 or older should limit their intake to 1,500 mg per day (about 2/3 teaspoon). The American Heart Association, however, along with many other groups and researchers, believe that the recommendation for all US adults should be 1,500 mg.

The bottom line? Just about everyone can benefit from reducing their sodium intake, whether or not they fall into one of those high-risk groups. By far, the easiest way to do that is to cut back on processed and prepared foods, and to read nutrition facts labels on the products you do buy. According to the US Department of Agriculture, 77% of the salt in the American diet comes from processed food. (We add 6% at the table and 5% during cooking.) Sodium pops up in some sneaky places, including spaghetti sauce, sliced bread, and even some fresh chicken, which is sometimes injected with a saltwater solution to help keep it moist while cooking. A good general guideline is to choose products that have less than 200 mg per serving. When cooking, rely on herbs and spices to add rich flavor to your meals, and watch out for condiments and sauces (even those that don’t taste salty, like mustard and salad dressing). Cut back gradually over the course of a few weeks to allow your taste buds time to adjust.

If you’d like to learn more, including how to decode label-speak like “low sodium” and “reduced sodium,” the Mayo Clinic website has some great information: http://www.mayoclinic.com/health/sodium/NU00284.

Is krill oil as good or better than fish oil as a source of omega-3s?

2011-02-15T19:27:00.000-08:00

The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are important for heart, brain, and skin health, and if you don’t eat fatty fish (like salmon, mackerel, lake trout, or sardines) twice a week, you may want to supplement. But which form is best?

Krill oil is a relative newcomer to the omega-3 scene, so there isn’t a lot of published research yet about its long-term effectiveness or safety. That said, the little research there is does seem to indicate that krill oil—taken from tiny shrimp-like shellfish—is just as good a source of omega-3s as fish oil. For example, a 2011 study in the journal Lipids noted that there was very little difference in blood fats, inflammation, and oxidative stress between people who took 6 capsules of krill oil a day (for a total of 543 mg EPA and DHA) and those who took 3 capsules of fish oil (864 mg EPA and DHA). The authors concluded that they were “comparable dietary sources” of omega-3s. Proponents of krill oil point out that the fatty acids in krill oil bind to cell membranes differently than fatty acids from fish oil, and some very preliminary research indicates that may make it easier for the brain to absorb. Plus, krill oil contains the antioxidant astaxanthin, which may help prevent the fatty acids from oxidizing. But better-designed, larger, and longer-term studies need to be done before we know if that’s really the case, or if either of those differences mean that krill oil is any better for you than fish oil. Bottom line? I would stick with fish oil until we have more research confirming krill oil’s long-term effectiveness and safety.

Fish oil is available as a liquid or as capsules. Both deliver beneficial omega-3s, are readily available, and cost about the same. Personally, I take fish oil capsules because I find them more convenient. With capsules, you can also minimize the fishy aftertaste and burping some people experience by storing them in the freezer and taking them frozen and with a meal. You might also want to take fish oil—liquid or capsule—at night, so you can sleep through any fishy-ness.

No matter what form you choose, talk to your doctor about what dose to take, since omega-3s act as a blood thinner and may interact with other medications. In general, most experts recommend taking 500 mg of combined EPA and DHA per day to maintain good health. If you’re trying to treat high triglycerides or another specific health condition, the dose can range from 1 to 4 grams. And be sure to look for labels stating PCBs and other contaminants have been removed.

Welcome to the blog!

2011-01-18T18:58:00.000-08:00

I've been writing about health, fitness, and nutrition for more than 10 years, and living well is a passion of mine. I started this blog with the intention of passing on all the best information I've learned and inviting people to ask questions, especially about anything in my book, The 100 Best Ways to Stop Aging and Stay Young (Fair Winds Press, Jan 2011). Don't have a copy yet? You can buy it here. I'll be posting items of interest (mostly health-related, but some thought-provoking or just for fun), but YOU will make this blog a success by chiming in with questions or tips that you've found helpful and want to share. You can contact me at julia AT maranan DOT org.

Thanks for visiting, and I hope you'll check back often and contribute to the discussion!