Fall Findings.

As the autumn leaves begin to fall to the ground, and we reacquaint ourselves with the extra blanket on the bed, it becomes evident yet another summer has passed. The sounds of kids splashing in the pool are replaced with the purr of the bus engine, and instead of waking at our leisure, we are greeted with the crisp early morning air of fall.

With the onset of a new season, our schedules take a bit of a beating. We seemingly become busier with the advent of a new month, knowing that it brings more than just a flip of the calendar. We can no longer linger over an iced latte and a summer salad; that precious time is now filled with running to meetings, getting kids from school to practice, and narrowly squeezing in our own workout.

Unfortunately, the aspect of our lives that suffer the most when our lives take unexpected turns is healthy nutrition. Ironically, the most important part of balancing a hectic life is to ensure your energy is at its peak, and your body is functioning at its best. Here are some tips and on-the-go food ideas you can take with you on your busy days:

1. Plan Ahead: If you know you won't see the likes of your house for the better part of 12 hours, think about what you and your family will need to make sure your duties are met with vigor and enthusiasm. Grab a piece of paper and write down all the activities, errands and meetings the next day will require and look to see where you will need to fit in a decent meal.

2. Just Call Me 'Sous': (Chef that is) Go Grocery Shopping on Sunday. Make a list of everything you'll need at the grocery store by meal and when you get home from shopping, cut up fresh veggies, make sandwiches, compile fruit salads and do as much prep work as you can for the impending week. This will cut down on the "I-don't-have-time-to-make-a-healthy-lunch,-therefore-it's-vending-machine-cuisine-for-the-week!" excuse.

3. Fruity Fruit: Cupcakes and candies will offer short-term enjoyment, but because these sugary snacks are nothing but refined carbohydrates and nutritionally void, your short term energy burst will crash and turn into a sugar-induced guilt coma. Swap candy for fruit and you can still get a sweet craving satisfied while also incorporating much-needed vitamins and minerals.

• Some great on-the-go fruits include: bananas, apples, raspberries, blueberries and pears. Eat them plain or, combine one or more of these fruits with 3/4 cup of non-fat plain or vanilla yogurt and add a tablespoon of honey and you have yourself a nutritious fruit parfait!

4. Eat Your Veggies!: Your mother wasn't wrong when she told you to eat your peas. Vegetables are a food group that is often ignored, but are so important. It's understandable that you might not have 30 minutes to whip up a stir fry, but here are some great, and fast ways to incorporate veggies:

• Baby Carrots come conveniently packaged and you don't have to worry about measuring either. Eat as many as you like. They are filled with beta-carotene, an important antioxidant for bone development.


• Cut up chopped broccoli, cauliflower and any kind of pepper, toss them in a sandwich bag and bring non-fat dressing for dipping. This snack will fill you up and keep your blood sugar stabilized so you don't see dramatic spikes in energy levels.


• Grab a stalk of celery and cut it up into several pieces. Add 2 tablespoons of natural peanut butter or low-fat cream cheese to 5 or 6 mini celery sticks.

5. Go Nuts: Nuts have a bad reputation for being fatty and salty. But they have too many benefits to cut them out of your diet. They have a huge amount of protein which helps you feeling fuller for longer (because they take awhile to digest); they also have plenty of antioxidants which help reduce the production of disease-inducing free radicals; they are very low in sugar; and have the 'good' kind of fats (monounsaturated) which help reduce your 'bad' or LDL cholesterol. The best kind of nut is the almond, which has some of the most nutritional benefits of all nuts. But if you have a hankering for cashews or peanuts, a serving size is approximately 12 nuts, so monitor your ingestion.

6. Green Tea: Instead of dousing your coffee with sugary hazelnut creamer and several tablespoons of sugar, consider switching to green tea. Aside from helping to prevent a host of diseases, it also helps to reduce overall cholesterol levels, and can even increase metabolism. If needed, adding a tablespoon of honey to an 8-ounce cup makes it sweeter on the palate.

7. Great Grains: We can't forget the energy-boosting benefits of whole grains found in bread and cereal. Choose labels that say "100% whole wheat" or have added fiber or vitamins. These products are low in sugar and high in nutrients and will keep your energy high. Spread 2 tablespoons of natural peanut butter on a piece of whole wheat toast and top with sliced banana for a quick, nutritious breakfast.

Fall is a great time for change. Add something to your day that will help increase your energy so you can tackle everything with a clear mind and a fully-functioning body. Dig deep and find what works for you, what kinds of foods you like and what will help you get through your day more efficiently.

Keep Climbing,
ELd

What A Knockout!

I thought I was in relatively good shape.

Then I started boxing.

Way back when, on the heels of having finished a marathon, I decided I needed a change of pace. I knew of a boxing class at a small, unassuming gym and decided to give it a go. I walked in with my head held up high armed with the knowledge that I had recently completed 26.2 miles, so nothing on earth can anything be more mentally or physically challenging.

I certainly learned that lesson the hard way.

Marathon running couldn't light a candle to how difficult boxing felt. They're incomparable, actually. Every motion, every hit, every kick was a completely new experience. I loved the focus it required and the deep, inner strength imperative to completing the workout. Whereas with running, I could zone out and zone in to saving the world's problem in my head, in boxing, the only thought that can cross your mind is the way in which you jab, cross, hook, or upper cut. If you allow your mind to wander for a split second, you will inevitably compromise your form. I learned that the hard way, as well.

Fast forward a few more years, a move to a different state, a slew of jobs and a new gaggle of friends, and I find myself missing boxing. Fortunately for me, my gloves and wraps were mere steps away. So was Mark, the trainer at Boston Sports Club who would become my new coach. His boyish looks deceived me; the man can throw a punch like few people I've seen before. Thankfully, he can also teach. With the patience of a saint, he's been reacquainting my uncoordinated, klutzy self with proper boxing technique, form, and footwork. I have come to remember why I love the sport so much. It pushes me in a way nothing else has; not running, not spinning, not strength training...and it's amazing.

September is a fantastic month for change. If you're thinking of entertaining a different kind of workout, or perhaps pushing yourself out of a rut, or simply that you are just bored with your current routine, I implore you to try boxing. It might look intimidating, but you can move at your own speed and improve at your own pace. Be patient, and know that you will get better each time you try one of the toughest, yet most rewarding experiences of your life.

Go kick some butt.

Keep Climbing,

ELD

Eat Your Words.

I just read, cringed, and re-read the article in Time magazine, "Why Exercise Won't Make You Thin". And not shockingly, I have some choice words for the author to chew on.

The article's premise is that working out won't make you thinner; eating fewer calories is the only way to go about it. The author, John Cloud believes"the basic problem is that while it's true that exercise burns calories and that you must burn calories to lose weight; exercise has another effect: it can stimulate hunger", and feels that exercise makes us eat more, thereby reversing the effects of the workout.

I'm sorry. I must have missed the memo that being hungry and eating is a crime. I must have also been busy working out while they delivered the bulletin about eating and working out existing in the same universe.

To my understanding, exercise and eating right are equally important, and while there is a correlation between the two, they are two completely different worlds. I agree with Cloud when he says exercise does trigger more hunger than if you didn't exercise. But should the fear of overeating be a reason to get minimal exercise? Shouldn't we change that fear and use it as a teachable moment to show people how to choose the right foods to maximize the benefits of the workout? You absolutely need to replenish the electrolytes and energy burned in your workout. And you do that through, you guessed it, eating. We should be teaching people that workout aside, it's important to eat a meal consisting of healthy grains, proteins and fat in everyday life. Even the biggest couch potato knows that eating donuts and sipping mimosas after a workout isn't a healthy idea. It's my belief that if you are more inclined to workout, the importance of healthy eating increases exponentially in order to promote muscle tissue reparation, increase energy, and overall be healthier. The theory that 2/3 of our nation is obese because they workout and perform "compensatory eating" is faulty. 'Compensatory eating' he describes as the "lip-licking anticipation of perfectly salted, golden-brown French fries after a hard trip to the gym" Our nation is obese because of lack of activity AND poor diet, not because one shakes the other's hand.

I have one other 'beef' (no pun intended) with this article. It's a technical terminology one. I become irrationally angry when someone says the phrase "turning muscle to fat", as used in this article. Once again, one has nothing to do with the other. You don't replace muscle with fat, or vice-versa. Fat is fat. Muscle is muscle. You can lose fat, and gain muscle, but your muscle doesn't actually turn to fat, and fat does not magically turn to muscle. As with diet and exercise, muscle and fat are mutually exclusive.

In short, please, please, don't cancel your gym membership. Or worse, please don't stop going to the gym, and still donating money to it. As you know from reading this blog, working out is one of the most important things you can do for your mental, physical and spiritual self. Do not think about eating when you're working out and do not think about how many calories you burned on the treadmill while you're deliberating eating a muffin. Use exercise as a means to live a healthier, longer life. Use eating as a means to nourish, honor your heritage (or your favorite heritage's food), and re-fuel your energy stores.

Chew on that.

Keep Climbing,

ELD

P.S. Check this article out on http://www.time.com/ and let me know what you think.

Bite Your Tongue!

As the daughter of two English teachers, and the little sister of yet another, proper language has never been something taken lightly. Way back when, if you were a friend of one of the Duggan 3, and you had the unfortunate fate of having our father on the other end of the phone when you rang, you had better put your grammar boots on and gingerly inquire, "Hello Mr. Duggan, how are you today? I was wondering if (enter daughter's name) is available to come to the phone, and if so, may I speak with her?"

I can't tell you how many friendships were sacrificed in the name of grammar and politeness. I will spare you the details on what would happen to an otherwise unassuming young man if he showed up with wrinkled pants and tried to take one of us on a date.

Of course this blog is about fitness, so allow me to make a correlation.

As said daughter and sister, I am keenly aware of the language people use in reference to exercise and diet. Nothing makes my blood boil more than when someone says "This brownie is evil!" or "I'm going to have to tie myself to the treadmill until I fall off to burn off this lasagna!" or, "Carbs are my downfall!" Sometimes, we're so unaware of the impact our words have. For one, you are essentially telling yourself and anyone within earshot, that you're ashamed of what you are putting into your mouth. It not only annoys the listener, it also creates an unhealthy internal attitude.

Let's face it. No brownie is evil. And your love for all things bread does not make you a bad person. It just makes you a person who likes bread. If you change your language, you might find that you change your mentality. It's a very small change, but it can have a huge effect. What good can come out of telling yourself "That cheesecake will go directly to my thighs"? You're going to feel worse about yourself, and your motivation will go to zero. Replace that with "That cheesecake is fantastic; I'll have just a small slice!" You'll be amazed at how quickly your mood changes when you just replace negative thoughts with positive thoughts. Take all the "evil" out of your language, especially when you're talking about food or exercise.

At an early age, I learned the importance of correct grammar. That lesson has stayed with me, and evolved into a greater appreciation for language, and the understanding that what comes out of your mouth, is just as important as what goes in.

Keep Climbing,

ELD

The Climber Manifesto

I've never been sarcastically told, "you should really learn how to form an opinion", especially when it comes to fitness. I realize I have strong thoughts, but it comes from my deep passion for this topic, years of experience, and sheer frustration from my well-intentioned, yet mis-informed friends/family/clients. So I've come up with an overall mission statement of all the things I know to be true.

And you're just going to have to pardon the cheesiness.

I believe...
...that the best workout is the one that makes you feel stronger, healthier and younger. It may not feel that way during, but it should make you feel great afterwards, because I also believe...
...in doing a workout that you like, not that your sister likes, or your trainer likes. Not every workout is for everyone
...that if you're working out for longer than an hour, you're doing something wrong
...in lifting heavy, yet do-able weights, at least twice a week. Jane Fonda went out with the '80s for a reason
...that cardiovascular exercise is the most important workout for your heart, however, lifting weights will burn the most fat
...in yoga
...in eating for energy, but...
...in eating in celebration, on occasion
...in NEVER, under any circumstances, swearing off a particular food group, but...
...in swearing off the word DIET. It will likely end, and you will likely end up in worse shape than when you started
...in the 90-10 rule. 90% percent of the time, your diet should consist of the smart stuff, but...
...chocolate (or your other favorite 'bad' food) is a major food group, and should make up 10% of it
...in understanding, and respecting, the feeling of "full", but most importantly...
...in knowing, honoring, feeding and working your body to its fullest potential, so that you can live a long and healthy existence for yourself and your loved ones.

Believe it.

Keep Climbing,
ELD

The Great Wall.

One Saturday morning not too long ago, I hit the wall. The figurative wall, not the literal one...although you shouldn't put that past me on any given day. It was a beautiful morning. It was sunny and warm with a light Boston breeze with the smell of flowers that just came alive after a long winter, and if you were really attuned to your senses, you could smell the dirt on a newly roughed-up little league baseball field.

It was one of those mornings where you don't really have to think hard to count your blessings. The only not-so-beautiful thing about that morning was my run. I was to go out for a 10-miler, not necessarily a novelty when you've knocked down a half-dozen half-marathons. And certainly not-so-special when you've been training for months.

Up until this point, my training had been smooth. I was getting out for a run (okay, jog) a few times per week and cross-referencing with spinning, yoga, and weight training, and even when my doctor told me a portion of my hip was torn, I didn't let it shake my confidence.

Until that damn day.

Every runner comes to a point where they have to stop and ask themselves if this is something they should really put themselves through. If the pain and the stomping and the blisters and the back aches are all really worth it. After over a decade of running, had I finally come to this point?

And I didn't know the answer. Thankfully, I had ten long miles to come up with it.

I realized that bad running days are like bad work days. Everyone has them, and you just have to persevere until you're done. Having a tough run doesn't mean you're an awful runner, it just means your body and mind weren't in sync with each other that particular day. One was on vacation while the other was trying to compensate. And if you're like me, you're likely not going to win any Olympic medals for your talents, so it's ok to not perform like Prefontaine on every single run.

None of this means you're a terrible person, or that you should just pack it in and never set foot in a pair of running shoes again. It just means you need to look that bad run in the eye, accept that not every stride will be perfect, do what you need to do to be better the next time, and keep running.

When you hit a wall in life, you don't stop living. When you hit a wall in running, you don't stop running. You just push through and keep going. And most of the time, you'll come out stronger...

Keep Climbing,

ELD

Fast Food Kills Fast.

While I'm not a food critic, I am a huge advocate of food. I believe in food. REAL food. I don't believe in diets, I don't believe in restricting your favorite foods, and if someone told me to give up carbohydrates, don't put it past me to whack them in the head with my loaf of focaccia.

I could not have articulated my feelings as well as my longtime dear friend, chef extraordinaire and food maven, Kimberly Belle, who recently posted a few articles on her website in support of real, from-the-earth food. I join her in the crusade for healthy living through, gasp, eating food that makes sense for our bodies, minds and spirits, and I fully support her opinion that fast food is what is making Americans sick.

As a former cardiac rehabilitation specialist, I am far too aware that heart disease is the #1 killer among Americans, and this billion (yes, I said billion) dollar industry is one of the main culprits to this epidemic.

Support her (our) cause by reading, commenting, joining and understanding the truth. However inconvenient.


Check it;
http://www.kimberlybelle.com

Join it on Facebook:
http://www.facebook.com/profile.php?id=579857088&ref=profile#/group.php?gid=57376931841&ref=ts

Keep Climbing. And Keep Eating.
ELD