Run Like A Mother

      I just finished the book Run Like A Mother by Dimity McDowell and Sarah Bowen Shea. It was such a fun book. I recommend it to runners both new and experienced. Here is low-down:

1. This lighthearted and easy to read book is great for the mom who seldom gets to sit down and read for more than 10 minutes at a time. :) It's appropriately numbered 26 chapters are overall related by the underlying theme of running but unrelated enough to be read with several days, weeks, or even months between them without feeling lost. Lets face it, between mothering and running it may very well take a year to read a whole book. ;)

2. This book is great for a laugh. Not only does this book point out the humor of life through the eyes of a runner but it is also good for some laughs about motherhood as well.

3. Weaved throughout this book you will also find some great tips on shoes, clothes, nutrition, workouts, increasing your speed, and of course running while pregnant and postpartum. These 2 experienced runners freely share what they have learned over the years for the benefit of all. I don't know about you but I would rather learn from someone else's mistakes/trials than make them myself.

4. As a woman who LOVES to run and LOVES to be a mother, what is there not to like about a book that combines the two? There were so many times that I actually laughed out loud reading the anecdotes of these ladies who I swear were writing about my life!

5. If you have a love of running that no one around you seems to understand then you HAVE to read this book. If for no other reason than to know that: A. You are not alone and B. you are not crazy!

6. To top it all off these two swift-footed women also "run" a blog called Another Mother Runner which is chock-full of mother running awesomeness.  The blog even has contests and an online store.
Visit it here at: http://anothermotherrunner.com/.

  My overall impression: this book is a must read for any running mother!

Surviving The Holidays Without Sacrificing Your Health

      Well it's that time of year again. The holidays are here. For most of us this means family parties, work parties, and other holiday social get-togethers that are sure to be full of food, food, food. So how in the heck does one enjoy the holidays without completely falling off the healthy eating wagon? It's not easy and many will give in to temptation promising themselves that they will resume their healthy habits after the New Year. You don't have to be one of them. I have listed below a few tricks to help you survive the holidays with your health and waistline intact.

1. Supercharge your workout- Do an additional 15 or 20 minutes of exercise to burn a few extra calories in preparation for the extra calories you may consume.

2. Offer to bring a dish- and then make it a healthy one. This way you know that at least one dish will be heathy.  If all other dishes are covered in cheese and swimming in grease you can make the majority of your meal your healthy dish.

3.  Never go to a party hungry. If you are hungry there is no way you will be able to resist the appetizers. Avoiding appetizers is a great way to avoid extra calories. Make sure you eat a healthy snack of protein and fiber prior to leaving the house.

4. Avoid alcohol. Alcohol is full of empty calories. If possible avoid it completely. If alcohol is a must for you, try to stick to red wine. It has about 100 calories for 5 ounces which isn't great but it beats the calories in mixed drinks. An added bonus: you will get heart health benefits from the antioxidants in the red wine.

5. Think of this meal as any other meal. Just because it is Thanksgiving does not mean that your body needs twice the serving size that you normally consume at dinner. Keep your turkey to one serving or about the size of the palm of your hand (without the fingers). Do not overload your plate by piling food on top of food. Do not go back for seconds. Do not take 2 or 3 rolls. As you make your plate remind yourself what your "normal" plate of food looks like and stick to that.

6. If you absolutely have to have some of your Aunt Cathy's mashed potatoes and your Uncle Ed's stuffing-go ahead. But limit yourself to just a little bit. By keeping these portion sizes small you can get a taste of your holiday favorites without having to loosen your belt after the meal is over. :)

7. When dessert time comes pick the pumpkin pie. It usually has the least amount of calories and is high in vitamin A. You can skip the whip cream topping to trim a few more calories as well.


Happy Thanksgiving everyone!!

Lettuce V. Spinach

         Lettuce and spinach are not created equal. In fact, it is staggering just how different the two are. Lets take a closer look at what you get with one cup of iceberg lettuce and one cup of spinach.

Nutrient              Lettuce                       Spinach            Importance of  nutrient                                                       

Magnesium         4 mg                           24 mg           Required for proper growth and maintenance of      bones and proper functioning of the nerves and muscles                                                                  

Phosphorus         11mg                          15mg           Required for the formation of bones and teeth, plays an important roll in growth, maintenance, and repair of cells, assists in function of kidneys, regulates heartbeat, and assists in nerve conduction

Potassium            80 mg                         167 mg        Essential for proper function of heart, kidney's, muscles, nerves, and digestive system

Zinc                     .9 mg                           .16 mg         Boosts the immune system, deficiency can cause night blindness, anemia, lethargy, impaired  wound healing, dermatitis, and fetal malformations

Vitamin C           1.6 mg                         8.4 mg          Essential for wound healing and supports immune function

Niacin                  .07 mg                         .217 mg        Vital in cell metabolism

Vitamin B6          .02 mg                        .059 mg        Supports adrenal function and maintains a healthy nervous system

Folate                    17 mg                         58 mg           Helps produce and maintain new cells, needed to make DNA and RNA-the building blocks of cells, prevents anemia, and prevents birth defects

Vitamin A             286 IU                       2,813 IU       Plays an important roll in vision, bone growth, reproduction, and regulates the immune system

Beta Carotene      170 mcg                     1,688 mcg     Is an antioxidant that is converted to Vitamin A in the body and therefore also plays an important roll in vision, bone growth, reproduction, and regulates the immune system.

Lutein                  158  mcg                     3,659 mcg      protects the eye from sun damage

Vitamin E            .1mg                           .61 mg           involved in immune function and protects against free radicals that can cause cancer  

One cup of spinach also:

-contains fiber, calcium, and protein

-exceeds daily requirements for Vitamin K and Vitamin A

-almost meets daily requirements for manganese and folate

-meets 40% of magnesium requirement

-contains 20 different measurable nutrients

-contains cancer fighting antioxidants

-promotes cardiovascular health

-promotes healthy blood pressure

-protects the brain from premature aging and loss of mental capabilities

-decreases inflammation associated arthritis, Alzheimer's Disease, Diabetes, heart disease, and osteoporosis

-Protects from cataracts and macular degeneration

-helps control depression and anxiety

-prevents birth defects

-has just 10 calories for 1 cup fresh spinach and 40 calories for 1 cup cooked spinach

     Clearly spinach has earned it's title as a superfood. By simply exchanging your iceberg lettuce for spinach, you can make a significant impact on your health.

The above info can be found on WedMd, livestrong.com, MedlinePlus, PubMed, MayoClinic, Dr.Weil.com, Merck Manual, and WholeLiving Magazine.

The Salad That Fights Alzheimer's Disease

   In honor of Alzheimer's Disease Awareness month the recipe for November will be Spinach salad with apples and walnuts. What does a salad have to do with Alzheimer's disease you might ask. Well, ground breaking research has shown that a diet high in Folate, Vitamin E, and Omega 3 fatty acids decreases the risk of Alzheimer's Disease by 33%. It just so happens that my favorite salad is rich in all three!

Folate can be found in leafy greens like kale or spinach, black eyed peas, and great northern white beans.

Vitamin E can be found in almonds, hazelnuts, sunflower seeds, sweet potatoes, olive oil, and walnuts.

Omega 3 fatty acids can be found in salmon, sardines, tuna, flaxseed, walnuts, and almonds.

Spinach salad with apples and walnuts

1 bag fresh spinach (about 6 cups)

1 apple of your choosing (I prefer granny smith or red delicious but any will work)

3 Tablespoons of blue cheese crumbles

1/3 cup walnuts

2 tablespoons olive oil

1 tablespoon cider vinegar

1 teaspoon dijon mustard

1. In a small bowl (with a lid), combine oil, vinegar, and mustard. Put on the lid and shake to mix.

2. Lightly coat the spinach with the olive oil, vinegar, dijon dressing.

3. Cut the apple into bit size pieces. Add apple, walnuts, and blue cheese crumbles.

Make 4 servings with approximately 182 calories per serving.

Variations:

1. Instead of apple you can use pears, strawberries, mandarin oranges, ect.

2. If you do not care for plain 'ol walnuts, you can try candied walnuts. Put your walnuts in a microwave safe bowl with a little bit of water and a little bit of sugar.  Microwave them for 6-8 minutes or until the sugar starts to caramelize. Stir several times during cooking. Pour out onto a lightly greased cookie sheet and separate into pieces. Let them sit to cool.

3. If making your own dressing is too much work, I have found a wonderful substitute. Kraft makes a Light Raspberry Vinaigrette dressing that is just as good, and only has 50 calories for 2 tablespoons. The good part is that a little bit of this dressing goes a long way. When I make a single serving portion I can get away with just using 1 tablespoon. :)

Alzheimer's Disease Is Not a Normal Part of Aging, Nor Is It Inevitable.

        Because November is Alzheimer's Disease awareness month I felt it was important to address what we can all do to decrease our risk of Alzheimer's Disease. Alzheimer's is NOT a normal part of aging, nor is it inevitable. There are several lifestyle changes that can significantly decrease your risk for developing this devastating disease.

        Alzheimer's Disease was first discovered by a German Physician named Dr. Alois Alzheimer in 1906. Over the past 105 years researchers have made great strides to further our understanding of this disease. By definition Alzheimer's disease is a progressive, ultimately fatal disorder in which certain types of nerve cells in particular areas of the brain degenerate and die for unknown reasons. This disease first presents as memory deficits and progresses to loss of reasoning ability, loss of judgment, loss of language skills including the ability to read and write and finally progresses to loss of basic care skills such as dressing, toileting, walking, and feeding oneself. At it's most basic level, Alzheimer's disease causes plaques and tangles to form in the brain which block communication between nerve cells and eventually leads to cell death. This cell death is apparent in both the massive shrinkage of the brain and the loss of tissue within the brain-giving the brain a swiss cheese appearance. To see a side by side comparison of the Alzheimer's brain to a healthy brain visit the Alzheimer's Association website and take the brain tour at : http://www.alz.org/brain/01.asp.

          As a physical therapist who works with Alzheimer's patients I am witness to the devastation of this disease on a daily basis. I have seen the sweetest little ladies, who in their former lives were always conscious of proper manners, fade into angry, cussing, combative strangers.  I have seen the tears of children who realize that their parent no longer knows them. I have seen the fear in my patient's eyes as they realize that they don't know who anyone is and have no idea where they are or how they got there.     I have watched as patients that I have grown to love slowly fade away. Eventually the Alzheimer's patient is a mere shell void of any shred of their former self. The effects of this disease are extremely far reaching and absolutely heart breaking.

         If you or someone you love shows any of these 10 warning signs of Alzheimer's disease consult your physician for further assessment.
 10 warning signs of Alzheimer's Disease:
1. Memory loss that disrupts daily life
2. Challenges in planning or solving problems
3. Difficulty completing familiar tasks
4. Confusion with time or place
5. Trouble understanding visual images and spatial relationships
6. New problems with words during speaking or writing
7. Misplacing things and losing the ability to retrace your steps
8. Decreased or poor judgment
9. Withdrawal from work or social activities
10. Changes in mood or personality
For more detailed information on the 10 warning signs visit the Alzheimer's Association website at: http://www.alz.org/alzheimers_disease_10_signs_of_alzheimers.asp.

 Risk factors:      
1. Age- Your risk doubles every 5 years after age 65 and after age 85 the risk is nearly 50%. While the majority of patients develop Alzheimer's later in life, it is possible to develop early onset Alzheimer's in your 30's, 40's, or 50's.
2. Family history- Those with a parent, brother, sister, or child with Alzheimer's Disease are more likely to develop the disease. Your risk goes up if more than one of these family members has the disease.
3. Head trauma- Studies have shown a link between repeated head trauma (esp with a loss of consciousness) and Alzheimer's disease.
4. Heart disease- Because the brain relies on one of the most intricate networks of blood vessels in the body for it's supply of blood and oxygen any damage to the heart and/or blood vessels puts you at risk for developing Alzheimer's disease. These include, but are not limited to, high blood pressure, stroke, high cholesterol, and atherosclerosis.
5. Smoking- Smoking doubles the risk of developing Alzheimer's disease.
6. Diabetes- Diabetes doubles the risk of developing Alzheimer's Disease.
7. A diet high in sodium nitrate- Exposure to sodium nitrate, a preservative found in many processed foods such as cheeses, hotdogs, ground beef, bacon, lunch meats, sausage, and beer have been linked to Alzheimer's Disease as well as other dementias, diabetes, fatty liver disease, and obesity. Furthermore, a diet high in fat made the disease causing effects of the sodium nitrate much worse.

Prevention: 
       Overall the best strategy for avoiding Alzheimer's Disease is general healthy aging. Those same lifestyle changes that will keep your body healthy will also keep your brain healthy. More specifically, we should focus on our heart health. Research has shown that by protecting our heart, we protect our brain. There is emerging research that found that some people have the plaques and tangles associated with Alzheimer's Disease, but no symptoms. Researchers believe that this is because these people were free of heart disease. While some risk factors for Alzheimer's Disease are out of our control, there are a lot of things we can do to decrease our overall risk for this disease.

1. Regular exercise- Benefits the brain by increasing blood and oxygen to the brain. Exercise is also an effective way to avoid heart disease and diabetes.
2. Eat a heart healthy diet- This consists of a low fat diet of whole grains, fruits, vegetables, fish, shellfish, nuts, olive oil, and limiting your red meat and processed food consumption. This diet will also decrease your risk of developing diabetes.
3. Avoid sodium nitrate - Become a label reader. Check your label for sodium nitrate and avoid foods that contain it.
4. Don't smoke- Smoking interferes with blood flow and oxygen to the brain and is a major risk factor for heart disease and stroke. If you cannot quit smoking altogether, then I suggest you at least consider cutting back to less than a half a pack per day. The same study that found that smoking doubles your risk for Alzheimer's also found that less than a half a pack per day had no effect on Alzheimer's risk.
5. Maintain a healthy weight- Those who were obese in middle age were twice as likely to develop Alzheimer's disease. Obesity is also a major risk factor for heart disease and diabetes.
6. Maintain strong social connections- Studies have found a link between lifelong involvement in mentally and socially stimulating activities and a decreased risk for Alzheimer's.
7. Pick up a mentally stimulating hobby- Those who participated in mentally stimulating hobbies such as reading, playing games, or playing an instrument had a lower risk for Alzheimer's disease. Researchers believe that this is because new neural connections are formed when we stimulate our brain.

              Alzheimer's Disease is the 6th leading cause of death in the United States. Based on mortality data from 2000-2008 death rates have declined for most major diseases except for Alzheimer's Disease which increased 66%. In the past 30 years Alzheimer's research has made some amazing discoveries. We should all take advantage of what researchers have learned and start being proactive about our health. For more information of Alzheimer's Disease visit the Alzheimer's Association website at www.alz.org.

Information above can be found on The Alzheimer's Association website, US National Library of Medicine, Mayoclinic.com, and Dr.Oz.com.