by tessbrennan

Training for a (mostly) pain free 60-mile walk

I’ve focused a lot this month on snacks and snacking as a way to maintain health.  For the next couple of weeks, I plan to focus on training for a (mostly) pain free 60-mile walk. 

I write this as something of which I have first hand experience. I began walking these events as a tribute to my mother, a now, 12 year survivor.

20121027_190318

My first walk was in Farmington Hills, Michigan in 2004. One WEEK after my first hurricane, Hurricane Charlie.  The pain I experienced after this walk, I attributed to the fact that I trained on the flat roads of SW Florida and the event was in Farmington HILLS. Winking smile  I now know differently.

My second in 2005 was in St. Petersburg, Florida, and during a monsoon.  Not sure what I attributed the pain to after this event, but it was SO excruciating that I vowed to never walk again.  And I didn’t, for several years.

20121026_09083620121026_115554

My third in 2011 was also in St Pete. (as have all since)  My ZTA sorority sister, Kendrick Hueble, succumbed to the disease in February of 2011. The idea of the pain she endured, the pain her family endured(s), was nothing compared to the, now dwindling memory, pain after my first two walks. 

I forgot about the former painful results and the fact that I was now 6 years older and into my 40’s”

The pain wasn’t nearly the issue it had been so may years prior.  In fact, it was darn near gone.  I had some stiff muscles, but as I continued to stretch and keep moving, they loosened up and I felt pretty GREAT!

Healthy Knees

My fourth, last year, was amazing.  Other than spending twice as long on my feet as I had planned/anticipated each day, it was amazing at how good I felt.  I trained the same for all 4 of these walks.  The only two factors that were different were my age (not in my favor) and my nutritional choices and, evidently, my health and ability to heal.

2012 WALK HealthyGreaseMonkey.com

My fifth, to occur a mere 60 days from now! I decided 2 weeks ago, I would WALK this final Tampa Bay event… With only 2.5 months to train for it.  My nutrition and other choices will assist or hinder me as I PUSH to train for a long distance event in a mere 67 days. (I only have 1 day a week to complete long distance training walks)

20130824_070018

The next few blogs will focus on suggestions for optimum recovery and stamina being built for a healthy full 60 miles without needing a week of recovery time when its over.

Items I will discuss:

  1. The right gear
  2. Stay hydrated
  3. Don’t poison yourself
  4. Nutrition during training
  5. Nutrition during the event
  6. Recovery process (to be continued)

I’m not focusing on the actual training schedule as that is provided by the SGK website for all walkers.  I am using a RAMPED up hybrid of this table to be ready for the event on time.

For more information, stay tuned, or contact me.

To support me in my fundraising efforts, you can visit my 3-day Walk web page.

HAPPY WALKING!

20121028_074351 - Copy

 

by tessbrennan

The ONE thing that made me gain weight!

It is amazing all the articles written about what it is that is making our fellow humans overweight and obese.  I have compiled a list of articles listing out what is making us fat. I will post some links at the end of this article.

I’ve heard such a list of “the one thing” that make us fat, but I don’t believe 1 thing makes us gain weight.  It is a list of things, combinations; the perfect storm.

What makes me Fat

So, what ONE thing on this list has made me fat?  How about you?

There are so many myths about what is making our friends, neighbors, family AND enemies fat that it is getting difficult to recognize the actual culprit.   We KNOW what to do, we KNOW what to eat, we KNOW we are gaining weight.

ALL OF THESE MADE ME FAT… and ATTENTION TO ALL OF THESE made me thin again.  Each one of us has the ability to change our personal future.  Each one of us has free will.  It is a matter of being mindful and choosing the healthier alternative.

Temptation has always been there and it will continue to be there, we just need to learn to brush it away and grab an apple instead. (Pun intended)

Genesis 3:3

3 Now the serpent was more crafty than any of the wild animals the Lord God had made. He said to the woman, “Did God really say, ‘You must not eat from any tree in the garden’?”  – BibleGateway.com NIV

My personal story:

I realized my health was declining, my weight was increasing, my pain levels were increasing, and I was sick all the time.  Hence, attention to prevention (or in my case repair). 

Through attention to what I eat, how much I move, what toxins I surround and slather upon myself, and disproving the time and money myths, I have been able to lose the weight, gain TONS of energy, lose the pharmaceuticals, and cut back to one cold per year.  My asthma is all but eliminated, my depression is controlled without Rx, I don’t need pain meds all the time, and I can walk 60 miles at a time.

If you would like more information, or to discuss what a plan for you might look like, contact me.

MAKE IT A GREAT WEEK!!!

(HERE’S YOUR PROMISED LIST OF LINKS)

http://www.webmd.com/diet/features/5-surprising-reasons-you-are-gaining-weight

  1. Lack of Sleep
  2. Stress
  3. Medications
  4. Medical condition
  5. Menopause

http://www.fitday.com/fitness-articles/nutrition/for-women/11-causes-for-weight-gain-in-women.html#b

  1. Pregnancy
  2. Menopause
  3. Not eating enough
  4. Eating “low fat” foods
  5. Lack of Fiber
  6. Too Much stress
  7. Lack of Sleep
  8. Depression
  9. Lack of fatty acids
  10. Diseases & Illness
  11. Birth control

http://www.latimes.com/news/science/sciencenow/la-sci-sn-sugar-drink-preschoolers-20130805,0,4412618.story

Among the randomly selected children in this study, 31.4% of 2-year-olds were already classified as obese, and 32.7% of 4- and 5- year olds.

"Overall, children drinking sugar-sweetened beverages on a regular basis have 17% to 20% increase in total calorie consumption," the researchers write in the paper.

http://www.foxnews.com/health/2011/11/25/7-surprise-reasons-for-weight-gain/

  1. Depression
  2. Rx
  3. Gut is slow
  4. Body doesn’t have enough of certain nutrients
  5. Getting older
  6. Plantar Fasciitis or other aching joints
  7. Cushing’s syndrom

http://www.nhs.uk/Livewell/loseweight/Pages/Puttingonweight.aspx

  1. Foods labeled “low fat”
  2. Stres
  3. TV
  4. Rx
  5. Late Nights
  6. Good Manners
  7. Portion sizes
by tessbrennan

What makes a snack healthy?

Okay, all this talk about snacks this month is making me hungry.  Winking smile  Not really, I keep my hunger number between 2 & 4. 

As I began working to improve my health, and thus reduce my waist line, healthy food choices and portion sizes became really important.  I used to crave sodas, breads and pastas, and sweets A LOT! I was certain there was no way to overcome them. 

What I found was, when my body had the nutrition and components necessary for building a healthy body, the cravings melted away just like the inches on my waist.

Why or how could that be?  Lets look at a graphic to explain a bit of it.

How_food-affects_blood_sugar_image_only

What we eat as a snack is just as important as when and how much we eat.  When we grab a soda, or a donut, or a bowl of cereal as our answer to our hunger situation… we are really setting ourselves up to fail. 

This is why the coffee break became so important.  When you eat a bowl of cereal, a pop tart, or a donut for breakfast, as you can see in the chart, your blood sugar SPIKES quickly and drops off just as fast… leaving you in state of “starvation” via the mind tricks because of the sudden and drastic drop in blood sugar.

Otherwise, if your chosen food item is a good quality protein, then your blood sugar doesn’t spike, it stays stable and you don’t get those “I gotta eat a 10 pound donut” sensations 2 hours later.

When we eat was covered in my blog a week ago on how Snacking can make you skinny.

How much to eat depends on your personal caloric needs for the day, how much activity you’ve had during the day, and how long it will be until your next full meal.  I made some great snack suggestions earlier this month.

So, now you have the logistics of how it all works, suggestions of healthful snack option, and a hunger scale to use… all that’s left is a big glass of tasty water to keep things on an even keel.

Fruit_infused_water

Healthy snacking, and may the grumpies stay far, far away!

For more information on healthy alternatives and choices, please contact me.

 

by tessbrennan

All By Myself… (or am I)

2013 will be the final year for the Tampa Bay 60-mile walk. It will be my fifth walk, and the final Tampa Bay event.

With a recent health scare – I’m fine, it just shook me up, and a friend unable to join me for this one as a crew member, I have decided to walk it “alone”. 

Final 3-Day Cover

At first, I didn’t want to walk it alone, then I realized something.  I’ve trained alone for 4 other walks.  Hours on the sidewalks of my community and surrounding neighborhoods, through parking garages, through University buildings (looking for a potty – LOL), over bridges, and through shopping centers.  So, alone can be good.  Time to reflect and create… and text and update FB statuses…thank you Smart phones.

My next thought was the 2008 Tampa Bay event, where I met a fabulous bunch of ladies and they walked with me for the entire event.

Then, I begin thinking of the John Steigenberger’s, the Dylan Bouterse’s, and all the others who are there year after year that I have become friends with by walking along side, talking with, and communicating with them on Facebook and such.

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(The smiley faces on these packs are a sign that we are part of a Facebook community. A way to show we are NOT alone.)

Oh, don’t forget all the friends and family who pray me through the event.  And all the friends who support me by donating to the cause to allow me to be eligible to walk this event.

My goal this year, is to “Power Through” each day’s mileage. Get to Home base camp as soon as possible and cheer all the others on as they cross that daily finish line.  To talk to people, hear their stories, and learn what I can. And let them know they too are NOT ALONE.

When I had my scare a couple of weeks ago, I realized, even though I am still a huge proponent of Attention to Prevention, even though we can prevent 50+% of the top 4 degenerative diseases… there will still be a need for a cure.  And I want to protect future generations from the trauma my mother endured, and the fear I felt two weeks ago.

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Now to focus on 70 days of training and to increase the discipline in my nutrition to allow me to recover, mostly, pain free.

If you would like to donate toward my event, you can do so here: http://the3day.org/goto/TessBrennan

This disease does not discriminate, neither does Susan G Komen.  Their efforts have been of great assistance to my mother and my sister.  Thank you, Susan G Komen.

by tessbrennan

Fast Food… What is it?

In 1955 an amazing thing happened that changed the way see food and what we expect from our food. The concept of fast food changed forever! The McDonalds model of fast food and their advertising took hold in our country.

When my folks were kids everything was made from scratch.

  • Most of it came from the family garden and was prepared and preserved seasonally to last the year. There was a lot of time spent in the kitchen preparing meals and foods for now and the somewhat near future.
  • Obesity rates weren’t an issue, heart disease, diabetes, stroke, and cancer were far less common than today. Then it all got "easier," or was it?

Advertising and marketing did an excellent job of convincing the American woman she was spending too much time "in the kitchen" (men too). Use this boxed food to "save time" and effort.  Commercials depicted happy housewives of the era having so much more time because they could now prepare boxed! Ready made food.  (If your listen to your grandma or great grandma you might find that Mac and cheese from scratch takes just the same time as the blue box to make and tastes better.)

Old_Time_Fast_Food

Then, the fast food restaurant entered the scene. If the highly "fortified" boxed meals weren’t fast enough, then the fast food place with the yellow roof is the answer. This isn’t as big a deal in Sweden where they realize it isn’t good for you and rarely visit the places, however in America its become an issue of people eating it on a regular basis rather than as an occasion treat.  Enter mass malnutrition and a higher incidence of the big four. (not a college conference, unfortunately)
Let’s talk about ‘fast food’.

  • The average person needs 5-10 minutes to get to the fast food restaurant. (this number increases exponentially depending on the number of and ages of your children)
  • Then, you wait in line to order, another 5-10 minutes.
  • You find a seat at the restaurant, get your kids set up with their meals, clean up a spill of some sort and replace the spilled food, another 10 minutes.
  • You eat the food. (in our case, the 6 yr old will be eating for the next 60-75 minutes)
  • You clear the table and throw out all the trash from your meal, clean  up the kids, take 1 or two to the potty, and head out to the car.

At home, you wouldn’t have had to load and unload the kids, the meal could have been ready in the same 30 minutes for less money, the kids could have used the potty by themselves without fear of what foreign germs or strange people might be lurking in the bathroom.  Thus loading the kids up one time to get to the destination of the evening and if they spill dinner on their outfit it could be changed before going on to ‘the event’ of the evening.

It’s not difficult to prepare, create, and serve healthy foods/meals. The mindset is the biggest obstacle to overcome. We see TONS of marketing on the boob tube about how much easier it is if we use this box or that box, or allow a hand to help you out… But it really isn’t that big of a time saver, in fact, I’ve found I can make dinner faster without it…and I don’t have to freak out if there isn’t a box in the pantry anymore.  I don’t need no stinking box!

I hear so many people say, "I don’t have time to make it myself." "I don’t have time to eat healthy." and I can’t help but wonder…

When WILL you have time to schedule

  • the biopsies/chemo/radiation
  • the bypass/stress test/stent placement
  • the wait times in the waiting rooms/pharmacies/specialists office
  • insulin testing/administering insulin/dialysis/wound care

It’s really all just a trade off. Perhaps, a little effort today could prevent the need to be forced to schedule time for doctor’s visits and such. OR… Perhaps you could learn a couple new skills today that could prevent the big 4 and allow you to enjoy the later years of your life outside playing around rather than spending the time in waiting rooms with everyone else.

Stop listening to the boob tube adds, please. Washing some fruit/veggies, or making a batch of protein bars, doesn’t really take that long and the benefits could last a longer lifetime!!!

Here are some additional Fast Food Facts for you and another article about the cost of fast food or if you prefer pictures here is a cost comparison of fast food.

Choose Health

For information on food preparation classes or waist line reduction (weight loss) contact me.

by tessbrennan

Perpetuating an Obese Society (Rant)

I’ve been bothered a great deal recently by the perpetual encouragement of poor eating habits we are teaching our kids.

It started at Sunday school, when as a 3 yr old my darling daughter was rewarded for memorizing her bible verse with a couple of skittles. Not a big deal, right? Or is it?

Eating is necessary for life, right. WRONG! Nutrition is essential for life and eating doesn’t necessarily provide nutrition in our day and age.

Fast forward to Kindergarten… Again with the skittles, and now we add:

  • store bought junk food for birthdays (approximately 15 days of the school year)
  • again with the skittles for answering a question correctly
  • junk food for making certain benchmarks throughout the school year
  • a principle’s party complete with empty calorie foods
  • one field day with junk food as a treat
  • popsicles for reaching classroom benchmarks. (artificially flavored water with sugar)

With an obesity rate of 1 out of 3 students and adult obesity rapidly rising, shouldn’t we be able to find healthier ways to celebrate the little victories.

Obesity Trends

Then when the kids get home and have had an unusually bad day, many parents suggest they talk it out over Tostito pizza rolls or a bowl of ice cream.

Don’t get me wrong, I really don’t want to be a party pooper, but I really feel we are failing out kids through our constant reward/consoling system of using food.

Add to this the fact that many schools don’t have time to offer physical education on a regular basis, the fact that elementary recess time is a thing of the past, and our children must "be in their seats" for so many hours a day… No wonder we have kids who are squirmy, over excitable, and overweight.

What if… Instead of offering junk food to the kids who have excelled, we instead offer the opportunity to play a game, have time on the playground, time to mingle and talk to each other in an open atmosphere? Or we offered stickers, tickets to events sponsored by local businesses, or enter them into special raffles.

Tickets-Feel_Good_Fast

What if birthday parties consisted of fruit salad with homemade whipped cream instead of store bought nautical crackers or cupcakes and ice cream.

Watermelon_-_Feel_Good_Fast

What if we taught our kids solid coping mechanisms and healthful celebration habits?

When I was a child, we had PE three times a week and recess twice a day. We had time to run and throw balls and hool-a- hoop. We had crab races, played dodge ball and kickball.

A special treat at school, during my youth, was an all school assembly where we got to watch Looney Toons cartoons and sit next to our friends.  We didn’t have to have popcorn covered in artificial flavors, Kool-aid, or Popsicles. We just watched a movie and enjoyed laughing at the silliness.

In a world of advertising where our kids are bombarded with adds about why "quick" processed foods are "the way to go" shouldn’t we be cognizant of the habits we are instilling?

new habits not deprived

In a world where the bottom line is so important in the classroom, why not skip the expensive,"cheap" empty calories and instead provide our kids with some stimulation and free time.  🙂

For information on healthier options for snack time, recipes, or classes, please feel free to contact me.

by tessbrennan

Could Snacking make you skinny?

Many people, who want to lose weight begin by cutting WAY back on what they eat. (calories)  This method usually sets that person up for failure on many different levels. (Many, we have discussed before.)

One of the issues that occur when we starve ourselves is the feelings of hunger and for many the resulting binge.  (Like a whole bag of Oreos or an entire pizza by yourself)

This is where healthy, proportionate snacking could actually assist you in your efforts to lose the inches, increase your energy levels and improve your overall health.

If we look at hunger on a simple, 5-point scale…

Hunger Scale Healthy Grease Monkey

How do YOU know when you are hungry?  Are you even aware? What are your signs?  Rumbling belly, dizziness, ANGER, grumpiness, exhaustion, headaches, etc.

Therein lies the issue.  If your symptoms of hunger are those listed above, you have waited TOO LONG to eat!  You are at the “I could eat the ENTIRE ass end of that cow” end of the scale.

Your body has passed the rational judgment point about food  and your ability to distinguish the signs of satisfaction, BEFORE you reach the other end of this spectrum is most likely null & void.

So, my suggestion to you, pay attention to your body’s signals, keep healthy snacks full of protein and healthy fiber on hand or near to keep you between that I’m hungry and I’m satisfied levels.  This is also where our metabolism functions at its best and we can keep the inches from calling in friends around our middle.

Have a great day and perhaps, an apple with some organic, natural peanut butter for a snack!

by tessbrennan

Upcoming Class – Beginning Tuesday August 20, 2013

Level 2 Waist Line Reduction

Join us as we make the journey together. Lifting each other up for a synergistic effect, and celebrating the small victories as we learn, achieve, and become healthier individuals to add life to our years.

This class is for those people committed to:
* Improving their health
* Increasing their energy levels,
* Shrinking their waist line
* Learning how to balance their nutrition

This class will provide:
* Information about eating = health (What/When/How/How Much)
* Team Coaching
* Team Support in weekly meeting & in online forum
* Community/Support/Encouragement
* Direction and Guidance
* 1 Free Personal Coaching Session (if requested)

This is a 6 week class that meets 1 time per week.

A typical class includes:
* Group participation
* Accountability
* Learning to improve nutrition to favorite recipes
* A power time with topical education
* Homework
* Goal Setting
* Question & Answer Session

$20 per person per week.

← Back

Thank you for your response. ✨

by tessbrennan

Healthy, quick Snacks–Chase the Grumpies away!

The blood sugar has dropped, the mood pendulum is rapidly swinging, the cravings set in, as does the temper.  This is a common occurrence for many people, especially our children as they are released from the classroom – or we are released for a 10 minute afternoon break from the doldrums of our work lives.

Quick snacks on the go Healthy Grease Monkey

Providing our kids, or ourselves, with prepackaged snacks may SEEM like a great idea, but when we get down to it we are setting them up for a serious drop in blood sugar and a case of the grumpies.

Although rice crispy treats may be their favorite, (and a weakness of my hubby) the sugar content is detrimental to their health, their immune system, and their moods.  How do we satisfy the hunger, the need for nutrition and a kid’s sweet tooth?  A tasty, natural alternative paired with some protein!

It needs to be quick as time is of the essence, so here are some ideas to have ready at the office or to haul along when waiting in parent pick-up lines – not just for the kids, but for Mom & Dad too!

  1. Peanut butter and apple slices
  2. Greek yogurt or cottage cheese & pine apple chunks &/or strawberries (really, any sweet fruit will work)
  3. Fruit smoothee with protein powder. (I keep over ripe bananas in the freezer to use in these, awesome nutrition for myself and my daughter
  4. Protein bites (one of our favorites and super simple to make)
  5. Protein bars – you can alter your optional ingredients here to keep things mixed up a bit
  6. Fruit Pizza – you can do this with Peanut butter in place of the creamy base as well.
  7. Chopped, leftover grilled chicken with chips and pico de gallo 
  8. Apple Fiber Bars (for when its been a truly hectic week, I keep these on hand)
  9. Humus as dip for carrots & celery, or a few pretzels
  10. Whole grain crackers with natural peanut butter & preserves

HealthyGreaseMonkey snackFeel Good Fast Protein Bites

Here are a couple of links with other ideas. Protein is an important component of this afternoon snack.  I will explain more, later in the week. 

http://www.sheknows.com/food-and-recipes/articles/830799/22-healthy-high-protein-snacks

http://www.aupaircare.net/blog/5-high-protein-snack-ideas-for-kids/

http://www.livestrong.com/article/419514-protein-complex-carb-snacks/

For more information about healthy alternatives, protein powder sources, or to sign up for this month’s cooking prep class, contact me!

by tessbrennan

Avoid the Afternoon GRUMPIES

School opens next week… Schedules become more routine with homework, sports, after-school programs, quality time, bed time, dinner time…  (the list goes on and on as the days get shorter)

As parents, our time is valuable, we want to spend HAPPY time with our kids, especially when that time is limited. 

THIS is where a little preparation and even a little planning can make a BIG difference, healthy snack choices can GREATLY improve our own mood and the moods of our children!

I know that my child needs an immediate snack of substance as soon as I pick her up from school. She’s just like me.  Not that she begs for one, but her blood sugar, at this point, has dropped to “the grumpies” and she is argumentative, weepy, whiny, and generally disagreeable UNTIL I can get that blood sugar elevated a bit and SUSTAINED.

Let me explain a bit with an excerpt from “Why Do I Feel This Way?” by Gaber & Day:

Though most of the body can use stored fat for energy, the brain only “runs” on glucose. It, therefore, needs a constant supply.  Without it, symptoms such as dizziness, faintness, moodiness, irritability, weakness, fuzzy thinking, etc. may result. The brain will then put out signals of hunger, or cravings for glucose containing foods to alleviate a potential crisis.

What this means for our kids and OURSELVES, is that we need to pay attention to what we are eating throughout the day, and provide a healthy, sound snack option to offset this issue.

Imagine: Your kids come home, are better able to focus on completing their homework, they are less argumentative and even a bit less whiny.  hmmmm

This month I will be offering ideas to combat the AFTERNOON GRUMPIES.

Today, I will tell you, think protein and fresh fruit…  An example:

Filling_Pair_PB_Apple_Healthy_Grease_Monkey

Enjoy!  May the traffic, the change in routines, and the force be with you!

For more information or to find out about local cooking preparation classes contact me.