With my first marathon completed (February 19th 2012) and almost a full year of my healthy hair care journey acheived (May 2012)...my goals now are to stay vegan, stay running, and continue forward. I can already see ultramarathons and trail marathons in my future. Plus lots more interesting vegan and hair experiments. So I hope you continue to stay with me and join in. You all help to keep me honest.
Coconut Brown Rice and Curried Vegetables with Lentils
1 bottle lentils 2 cups mixed frozen veggies 2 cloves garlic 1 small onion 1 can lite coconut milk 3/4 cup water 1 cup brown rice (regular or jasmine) 2 handfuls raisins 1-2 Tbsp. curry powder 1 Tbsp. sesame oil salt pepper oregano
Put water and coconut milk in a pot and bring to a boil. Add rice and then lower to simmer until liquid evaporates. Meanwhile, add oil, garlic, onion and spices to pan and saute until fragrant. Add frozen veggies and cook until almost done. Then add lentils, raisins, and adjust seasonings. Simmer until rice is done, add rice, stir and serve.
This is another highly versatile recipe. Add any veggies you like. I think it would have been delicious with some red pepper and maybe a bit of spice like chili peppers. I used normal brown rice for this dish and it was delicious! So experiment and enjoy!
Unsurprisingly, back pain is a slippery type of pain. It is hard for doctors to pinpoint the exact cause. Unless it has to do with a more serious problem. By more serious I mean appendicitis, a kidney infection, arthritis or osteoporosis. These are all more complex conditions that cause back pain as a "side effect", if you will.
For the rest of us it is a lot harder to diagnose as well as treat back pain. The good news is that if you are suffering from back pain you are most definitely not the only one. Apparently anywhere from 80%-90% of adults will experience some form of back pain!
Back pain usually subsides in a few weeks so doctors typically recommend patience (I don't have any!) and an anti-inflammatory medication (ibuprofen) and/or muscle relaxing medication depending on the pain.
Your doctor should also give you a physical examination, ask you questions, and based on those will send you for tests.
I also experimented with heat to help soothe my pain. I filled up a hot water bottle and applied that to the sore area. I also slept with a pillow between my knees, stretched more, and incorporated exercises into my routine to strengthen my back.
If you do find that you are suffering from back pain I would try rest first. Stop whatever activity you are doing that aggravated your back. Incoporate stretching and topical treatments to the pain. If that doesn't work, and the pain hasn't gotten better in a few weeks, then it's time to go see your doctor.
Other Treatment Methods
My back pain did not go away quickly. I suffered for about 2-3 months before I found relief. I'm not a person who likes taking medication so I would only take what I was prescribed when the pain wouldn't let me sleep. Instead I incorporated yoga into my routine, which truly worked miracles. I also looked up particular stretches that were best for the back.
Since my back pain was more of a strain based on overuse, stress, and other factors, I felt safe in taking this approach. If you do not have one of the aforementioned more serious ailments, and don't like to take medication, natural remedies like: yoga, massages, acupuncture, tai chi, and relaxation techniques can help.
I would like in the future to try acupuncture and will probably even visit a chiropractor for more tips on how to protect my back.
The most important thing you can do is self care at home. If you do require medication be sure to see your doctor.
Watching a recent infomercial about one of those ab vibrator belts the other day got me thinking. We are always looking for the "quick fix" because we are impatient. People don't want to wait three months to get in shape based on eating healthy and exercise. The most popular commercials these days are on the:
Shake Weight
Taken from googleimages
Toning Shoes
Taken from googleimages
and
Ab Vibrators
Taken from googleimages
So I wonder, do they work?
Maybe I'm a "snob" or "traditionalist" when it comes to exercise and healthy living because every time these commercials come on I roll my eyes. I don't believe for a second that these devices will get people into shape for the long term. Sure, someone who never gets off their bottom will show results out of default. Just like if they went to a gym and decided to lift weights, do some ab exercises or run on the treadmill.
What happens after your body becomes accustomed to a certain exercise? Well, you have to change it to continue seeing results. Especially considering the Shake Weight is only 2 1/2 lbs (5lbs for men) I would think that after a month or so you would stop noticing a difference.
Yet, there are so many people who believe the claims. Some of my family have Shake Weights or have used toning shoes or want to use these things! I did a bit of searching online and it seems it depends on who you talk to whether these products work or not. The general consensus seems to be that at first you will probably notice a difference but that will subside after awhile.
Like I said, I've never personally used these things but the people who do stand by them. As with anything you have to be careful to avoid injury but I'm not sure the message is a good one. I can't see how sitting on the couch shaking a weight is going to get anyone into shape. Or sitting on the couch with a ab vibrator belt either for that matter. Walking is good whether wearing toning shoes or not. It seems that the amount of calories burned doesn't differ anyway if you wear the shoes or don't wear them.
Here are some sites at a glance that give some interesting information on these products:
Has anyone tried these products? Do you know anyone who has tried these products? What do you think of products like these in general? Share your thoughts.
The main ingredient in sticking with any workout program is:
Taken from googleimages
How does one get this? Well, for me...
Changing things up
I always change my workout program every 3 months anyway to prevent plateauing. But when I do I don't only increase the weight or the repetitions. I look for something completely different. I like exercises that hit various muscle groups at once, so I go through them in a circuit and then repeat as necessary.
I hate to spend a lot of time exercising. For me, quality is more important than quantity. I will always choose short, intense, workouts over workouts where you are in the gym for hours.
I've also added new tools to my routine such as: fitness balls, fitness bands and steps. I'd also like to get a medicine ball and a jump rope at some point. Check out Fitness Tip: Trying something new for other tools I plan to add to my routine.
I'm even thinking about joining a running club! (More on that later)
Set goals
This was one of the most important things I did for myself. I've always been into exercise and healthy living. However, I did gain weight when I left college (2006). Not a ridiculous amount, but it was 10 pounds too much!
So in 2009 I gave myself a challenge: by the same time next year (2010) I wanted to be back in shape. I organized a routine by setting smaller goals for myself. That's when I started running. From there I wanted to run longer and faster, and so set my sights on races.
It's good to have an overall goal to get in shape, lose weight or get a toned body. But you have to set smaller, mini, goals throughout your process to stay with it.
Try new things
Reward yourself
For me this was going on vacation last year. I went to a few differerent cities in Portugual and then travelled to the north of Spain. After all that hard work I needed to give myself a pat on the back, as they say. Even though I still exercised during the trip in hotel rooms, it helped to reinforce why I was doing what I was doing.
Maybe your reward can be buying new clothes once you lose that weight or treating yourself to an ice cream once you've run that race you've always wanted.
Taken from googleimages
Don't give up
There have been TONS of times throughout my process where I've wanted to quit, didn't feel like exercising, and just wanted to gorge on a whole box of cookies and say to heck with it! But I didn't. Maybe on a truly lazy day I would grab my husband and tell him to come with me on his bike to motivate me to run.
Even though he wasn't running with me I felt like I had that support to get off my butt and hit the pavement. He helps me by keeping my pace, with his encouraging words, and also carries water so I don't have to!
Reach out to others
It is so rewarding for me to be able to help family and friends by sharing my knowledge with them. They saw how dedicated I was and how I had reached and surpassed many of my own personal goals for my health. So they wanted help in their own lives as well.
I love going to the gym with friends and showing them how to use the machines. Or maybe giving them an exercise program full of ideas on how to get in shape. Many people come to me saying they want toned arms or to lose weight or to get healthier. So I just give them advice, things that have helped me. I always recommend that people do their own research.
This blog, for example, is not only for me to document my journey, but to also help anyone who needs it. Why hoard information when you can share it?
While motivation comes from within, external sources (friends, family, aquaintances, even strangers!) can help you out. Do whatever you can to stay positive and you will succeed!
I tucked the end in and added a clip when I went out. It's flat twisted down for a faux french braid (my twists are in) and then the front of my hair is also flat twisted.
Not too eventful this week, thankfully! I'm still getting over the hair fiasco from last week. I wore my hair in an updo for most of the week. I had my twists in and then I put them in an updo that same day because we went out. I didn't take pictures (not sure why!) but I got the inspiration from this youtube video. I have to say, although we have different hair types, it looked pretty darn close!
(See minute 1:55-3:55 for the style tutorial)
Yesterday I did another take on the freestyle updo from last week. The only difference is that I left the right side out, so it was like a swoop. I was going to take pictures but was too lazy. I will get better about taking pictures! I plan to do the same updo today with my twists so I will be sure to take a picture for next week.
I left the twisted updo in for at least 3 days. I did it on a Sunday and slept with it in on Monday, Tuesday and Wednesday. I didn't touch it, add more product, or anything, until that afternoon on Wednesday.
I just sprayed it with my spritz and then added my moisturizer. I did the same on Thursday. I took out my twists Saturday and did my updo and then twisted them in big twists for bed. I didn't apply any extra product.
When I took my twists down they were super moisturized and I didn't have any problems with knots. So I will mimick what I did to my hair for the same results this week.
I am finding that manipulating my hair almost not at all between wash days works best for me. Meaning, not adding any extra product or touching it, helps my hair thrive.
I am sure to moisturize and seal enough on Sunday. With that my hair lasts 3 days or more without doing anything to it. This is including exercising and sweating.
This week I'm a lot happier with my hair.
For wash day today I'm using the same routine but trying some other products I have in my arsenal.
Week 9 Hair
Shampoo
Detangle with Trader Jo Nourish Spa conditioner
Deep condition with my Bear Fruit Hair Banana and Avocado product
Herbal rinse
Kimmaytube leave in
Twists with Shea Moisture Curl Enhancing Smoothie and seal with my scalp oil
I think we all get to a point, when exercising for awhile, where we want to try something new. Perhaps a new routine, a new class, new gear...
Here are some new things I want to try:
Minimalist running shoes
Barefoot running
Heart rate monitor
GPS watch
Kettlebell
Various DVDS on spinning, pilates, boxing, and yoga...
Foam rollers
I am really focused right now on perfecting my running form, staying injury free, and becoming stronger and more flexible. I plan to purchase this book at some point in the near future: The Complete Idiot's Guide to Barefoot Running. Once I get it I will definitely do a review on it and document my progress.
I haven't done that much personal research yet, but the "buzz" out there is in favor of barefoot running and minimalist shoes.
What I do know is that barefoot running is a process. Meaning, you can't just start running barefoot without careful planning and training. It takes about 1.5 years for someone to train to run even a half marathon barefoot. This is assuming they are in tip-top shape. I want to run better and more efficiently and I believe barefoot running will help me acheive this.
I want the heart rate monitor for some of the same reasons I stated above. I want to be a more efficient runner. Building up your stamina and your speed is not only about adding on mileage week after week. It is actually more useful to increase how fast you run, or how fast your body works when running. Building on this makes a runner stronger, faster and more efficient.
Say you typically run at a 6 or 7 (10 being your full potential) but can easily run at an 8. Well, the heart rate monitor will help you measure this as well as keep you within safe boundaries.
The GPS watch is one of those tools I like to droolover! It makes mapping a running route much easier and more accurate than all of those pedometers on the market. Nike, apparently, has a new GPS watch. It is touch screen and uses TomTom technology. It looks fabulous!
I don't know what other brands are good. I just know I want one! And that they are expensive, so I have to save up. (And, clearly, do some more research)
The kettlebell I want to spice up my routine. I've done traditional weight training for a long time and want to try something new. It seems to work your upper body pretty efficiently and looks like fun!
Spending a lot of money I don't want to do. So instead of going to expensive classes, I plan to pick up some DVDs and try some things I've been wanting to for awhile. I've always wanted to try spinning. I also want to try some new toning techniques and improve my flexibility. Which is why boxing, pilates and yoga are on my list.
Finally, the foam roller looks like an easy way to soothe sore muscles. I always hear that it's the runners "best friend" so I'd like to give it a try. Sometimes normal stretching doesn't always get the job done.
There has never been a problem with me changing up my routine to keep me interested. I just feel like I want to reach another level of my fitness. Using these tools will help me reach this goal.
What are some tools/classes/gear...you want to try? What are some of your favorites? What do you recommend? Have you tried any of the above things? What do you think of them? How do you change your exercise routine to stay interested and keep your bodyguessing?
Frozen veggies (I used spinach, broccoli, cauliflower, and carrots for this recipe) 1 can mushrooms
1 Tbsp. sesame oil
Red pepper flakes
Pepper
Ginger
Soy sauce
Sesame seeds
Flaxseeds ground
Cook the brown rice according to package directions. Meanwhile stir fry the frozen veggies with the sesame oil until cooked through. Then add the onion, red pepper, garlic and spices. When they are done cooking add the seasame seeds and ground flaxseeds and soy sauce (all to taste). Stir in the brown rice and adjust seasonings to taste.
I've also added bean sprouts and baby corn before to give it more of an asian feel. Add any veggies you like and enjoy!
