Tag Archives: Running

Sep 23 2016

Run Happy, Run Smart!

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I just knew I was on to something when I declared that the practice of
Running
 ought to be packaged and marketed as a glorious idea producing machine!

According to an article on Medical Xpress, a study was just completed by the Psychology and Biology Departments at the University of Jyväskylä which reported,  

“It may be possible to increase the neuron reserve of the hippocampus – and thus improve preconditions for learning – by promoting neurogenesis via sustained aerobic exercise such as running.

Aerobic exercise, such as running, has positive effects on brain structure and function, for example, the generation of neurons (neurogenesis) in the hippocampus, a brain structure important in learning.”

The article goes on to detail how the results of the study were collected and to explain that the findings are significant because,

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Sep 4 2016

Lace Up To Shape Up: How To Begin a Running Program or Start Again Now!

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The other evening, a friend I grew up with in Palm Coast contacted me to ask my advice on getting back into running. He explained that, although he had been in peak physical condition during active military service, the demands of work and the responsibilities that come along with raising a young family have made settling into a predominantly sedentary lifestyle a subconscious decision for him.

“I’d passively let it happen to me,” he explained. “But now I have a baby on the way and I don’t want to be a ‘fat dad’.”

While I don’t believe in providing running advice in the context of weight loss, I understood the implication was that he wanted to maintain an appropriate body mass and thus reclaim cardiovascular health, theoretically extending his life.

He’s making positive changes because he wants to stick around for his kid.

In regard to his former relationship with exercise, he said:

“I loved my long runs, I lived for the sprint at the end of a 10 miler. How do I get back into loving running where I need it all the time, the energy, the quality of life?”

Here’s my response (could be applied to anyone running to a running regimen or beginning one for the very first time): Continue reading »

Jun 29 2016

10 Effective Post-Workout Foods That Aid in Recovery

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There is something that is just so incredibly satisfying about that delicious soreness we all get in our muscles in the day or two following a challenging workout. That little bit of “hurts-so-good” feeling in our triceps, glutes, and hamstrings tells us that we owned that workout! There was no “phoning it in” as Jillian would say.

We put in the effort and expect to see results, right?

Well, results come with consistency, and consistency is only going to happen if we can make it to our next workout. We don’t want to be so sore that we can’t get out of bed…or lower ourselves onto the toilet seat.  Yeah, you ever been there? I know I have! Squats, baby! You gotta love ‘em.

One way to prevent being quite that sore is to pay close attention to what you eat immediately following a workout. What goes into your body can significantly reduce inflammation, repair cells and tissue damage, build muscle and guide protein synthesis. It’s pretty amazing!

Here are top 10 post-workout food choices and what each will do for your awesome bod:

1. Berries, Cherries & Dark Colored Fruits

Antioxidant rich foods like berries, cherries, and darker colored fruits help reduce inflammation and decrease muscle soreness. You can drink tart cherry juice, or go for the whole fruit, like these freshly picked muscadine grapes, or black raspberries. When possible, organic is best.

Whole fruit provides fiber and keeps you feeling fuller longer, but juice is great if you’re on the go and trying to rehydrate quickly.

2. Fruits & Starches with a High-Glycemic Index

Right after your workout, your muscles are going to be dehydrated and depleted of energy (or glycogen). Eating starches or high-sugar fruit 10-15 minutes after your workout will help your muscles bounce back and also provide the following:

  • An increase in insulin which will reduce inflammation.

  • A rise in blood antioxidant status, which can help with pain and inflammation.

Bonus: The antioxidant factor in many of these foods can aid in tissue repair and cell recovery, getting you back in the game faster.

3. Eat Your Greens!

Dark, leafy greens and cruciferous veggies like broccoli and brussels sprouts help rid the body of an overabundance of estrogen, which can slow down the recovery process. These veggies are also full of water, so they’ll help improve your hydration right away. Foods like collard greens will eradicate free radicals that can slow down healing. Potassium can be easily found in protein-rich foods and leafy greens; consumption of these foods should be seen as a preventative measure for muscle cramps.

4. Salmon, Cod & Other Fish

Salmon is rich in fish oil, which is better known as omega-3 fatty acids. The omega-3s eicosapentaenonic acid (EPA) and docosahexaenoic acid (DHA), are involved in several anti-inflammatory processes. In those processes, EPA and DHA give rise to anti-inflammatory eicosanoids. They play a significant role in reducing inflammation and decreasing production of inflammatory cytokines.

Note: It’s recommended to consume 1.25-1.5 grams of protein per pound of goal weight. Fish is an excellent source and can work overtime as an anti-inflammatory and protein food source.

Vegetarians/Vegans:

Ground Chia Seed is an excellent source of Omega-3s!

5. Almonds & Other Nuts

Image via Pixabay

As a natural source of protein, a nutrient that aids muscle recovery, almonds are ideal. A handful of almonds (30g) contains 15 essential nutrients including 65 percent of your daily requirement of the antioxidant vitamin E; recent research published in the Journal of the International Society of Sports Nutrition has gone a step further and concluded that snacking on almonds can improve endurance.

6. Eggs

The incredible edible egg! Eggs contain all eight essential amino acids needed for muscle recovery. They also have about 6 grams of protein, and minerals like calcium, zinc and iron–all of which build muscle and promotes workout recovery. Hard-boiled eggs are a quick and portable to boost these nutrients after a challenging workout.

7. Fermented Foods to Aid Digestion

Improved digestion equals improved immunity. It increases your B vitamins, omega-3 fatty acids, digestive enzymes, and lactase and lactic acid that fight off harmful bacteria. It aids in the preservation and creation of important enzymes.

 

If you aren’t eating fermented foods (What!?), you’re missing out. They are DELICIOUS and all kinds of good for you! Check out kimchi, these fermented sweet wonder peppers (pictured above), refrigerated pickles (not shelf-stable), refrigerated raw sauerkraut (not shelf-stable) and kefir. You can also check out my Balanced Gut, Balanced Mind post for more suggestions and resources, like Apple Cider Vinegar!

8. Ginger & Turmeric

Both ginger and turmeric are other sources of food high in antioxidants.

9. Cinnamon

Cinnamon spice contains anti-inflammatory compounds which can be useful in reducing pain. The explanation behind it is that it reduces insulin sensitivity and therefore helps speed up tissue repair after a tough workout. It also helps with glycogen replenishment. Glycogen is the “stored energy” in your body that your muscles use up to propel you through your workout. Cinnamon is delicious on basically everything: sweet and savory foods; it’s amazingly versatile. Any easy way to add it to your diet is through teas, smoothies, yogurt or coffee.

10. Water

This seems like a no-brainer, but if your body isn’t being hydrated properly before, during, and after your workouts, you’ll begin to experience problems right away. Issues like cramps, dizziness, and extreme fatigue are going to hit, and that’s going to make it harder to get motivated to workout the next day or the day after. Plus, all of these issues can contribute to muscle soreness! It’s recommended to drink 7-10 ounces of water every 10-20 minutes; even more if you’re exercising outdoors or in very warm conditions (like in a hot yoga class).

With a cheat sheet like this, you’ll have no problem stocking up on your next grocery run. Make sure to stretch after your workout, stay hydrated and keep post-workout recovery nutrition on point: you’ll have fewer “forced” rest days and significantly reduced periods of injury.

Simply choosing specific foods will help your body bounce back faster and it will thank you!

This post originally appeared on BlogHer.com on May 24, 2016

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Hey! Like my writing?  Do you wish you had access to all of my password protected posts and other content that isn’t available online?  I have other work!  I’ve published !  It’s nothing crazy; they are about 50-55 pages each and cost approximately $5 each depending on what country you are purchasing from.  Each ebook consists of a , mental illness, family dynamics, social anxiety, and other awkward shit that happens in my life.  It’s relatable, honest and raw.  Oh, and there are pictures in titles like  & .  You’ll probably like it.  Or not.  What the hell? It’s $5! 

***If you have previously purchased Amazon downloadable content, please note that the ebook content has changed.  Some previously available titles have been updated and contain more essays, pages, pictures, etc.  If you have specific questions, please email me directly @

_________________

POLICIES & DISCLAIMER 

May 16 2016

Second-Day Soreness & Cinnamon

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One strong indication that I haven’t been challenging myself in my fitness routine is the distinct absence of the occasional D.O.M.S. or Second-Day Soreness.  D.O.M.S. (Delayed Onset Muscle Soreness) is the result of athletes engaging in workouts at a higher intensity than which they are conditioned.  

It happens when one goes out of their comfort zone…and when it comes to fitness, and life, in general, that’s usually a good thing.  The body needs to be continually challenged and surprised.  Muscles can actually become lazy and apathetic if they become too comfortable and accustomed to one specific workout, and it could be a precursor to injury. Continue reading »

May 11 2016

Flight of Ideas

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If I were one to utilize the Facebook status composer more often to update how I am feeling, the current answer would be agitated.  Actually, no, modern language is oversaturated with the application of this word, so I’ll go with unstrung, instead.  

Source

Incidentally, neither agitated nor unstrung is available on the list of autofill emoticons, so I guess I’ll have to pass.  Also, is not Roddy, in case you were wondering.  

Unstrung is not a comfortable place to be, and I can attribute it to being overwhelmed and overstimulated.  I’m taking my medication regularly, but I’m not sleeping well.  However, it’s difficult to say which came first, feeling overstimulated or not sleeping regularly, as they usually go hand-in-hand.  

The problem with all of this, too, is, I have several different writing pieces I am working on at once, and I am trying to focus on them, and just get them finished for God’s sake, but I can’t get my mind to shut off, and I keep thinking of different projects and pitching new ideas and committing myself elsewhere when I haven’t even followed through on the first bits.  

Here’s the problem:

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May 6 2016
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“The Parent-Pleasing Trap”

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[READ THIS ON ROLEREBOOT]

My mom is first and foremost a Pragmatist. 

Straightforward and matter-of-fact, she doesn’t typically let emotion distract her.  I have to assume that these characteristics are innate, for this has been her nature as far back as I recall.  Compounding that, it could certainly be argued that 14-plus years of raising severely Autistic children has necessitated an intensified level of efficiency and practicality.

 To the nth degree.

From my own perspective, these traits can sometimes seem remote or standoffish.  If I am in a particularly emotionally raw state, her straight-forward manner can feel critical and disapproving.  I need to emphasize that this is How I Experience our relationship, and may or may not be accurate.

 My relationship with my mom is complicated and confusing.  Landmines, just under the surface of our 33-year connection, threaten to erupt at every interaction.  I am her first-born.  And her only girl.

Naturally, there is the implication that dreams in the realm of “feminine” glory or success are my responsibility to fulfill.  How could it not be intense?  My mom wanted so much for me.  She has done so much for me.

 As her firstborn, she literally made me the center of her life from the very beginning.  Looking through my baby books, her devotion is apparent; milestones and other details are painstakingly recorded in beautiful handwriting.  Thousands of pictures are neatly labeled and arranged.

She guided my educational path by teaching me to read as well as supplementing my classwork with workbooks, tutoring and other resources.  During elementary school, she advocated I.Q. testing so that I had the opportunity to enter the Gifted and Talented program.

I became, and continue to be, an avid reader and capable writer as a result of my mom’s influence.

She encouraged and supported me in the undertaking of any extra-curricular activity in which I demonstrated an interest.

She taught me morals and ethics.  She read me The Bible and brought me to church.

Through the years, she created homemade Halloween costumes of professional quality and indulged my childish whims.

Together we drew, completed projects, took walks and baked cookies.

My Mom is a really amazing person.  A really good mom.  However, as a highly emotional, rapid-cycling Bipolar, Eating Disordered adult-child, I struggle with a lot of internal, self-imposed pressure in relation to our dynamic.  Regardless of how objectively successful or unsuccessful I happen to be, I have always felt as though I haven’t pleased her.  Fallen short of the mark.  Without exception.

 The underlying concern that I am “not good enough” isn’t a recent sentiment.  I didn’t begin feeling this way during my recent and significant struggles with physical and mental health.  It didn’t start when my marriage dissolved, I claimed bankruptcy, lost my job and fell into legal trouble.  It’s not a neurosis stemming from angst-riddled teenage years or even from middle-school.

 This desperate desire to “perfectly please” my Mom has been with me always.  I remember the anxiety in elementary school, in pre-school even.  I probably was a stressed-out, high-strung baby.

One particularly traumatic memory from 3rd grade demonstrates both the longevity and irrationality which characterize my fears.

My teacher, Ms. F, had administered a pop-quiz in which students were to complete sentences utilizing appropriate punctuation.  Apparently, the teacher was having a bit of an off-day because her reaction to the less-than-stellar performance of the class was over-kill.  In a loud and (what I remember to be) intimidating voice designed to humiliate, she listed the students names who had failed to use periods at the end of their sentences and would, therefore, be receiving an F-Grade.  I remembered being terrified to go home that day, dreading the inevitable confrontation in which I would have to present my mother with such a shameful abomination of school-work.

 I suppose this was my first experience with failure, and I was unprepared to handle it. Ridiculous as it sounds, that experience shook me to the core.  The terror in potentially disappointing my mom was sufficient to remain in my memory to this day.

From that moment on, my subconscious had become altered.  My preexisting anxiety to please became augmented by the new knowledge that I possessed the capability to disappoint.  The sheer inevitability of it was overwhelming.

I felt as though I was defective, somehow.  

 At age 33, there’s a part of me that remains overly reliant on her for validation and approval.  This is an entirely different type of acknowledgment than that of which I seek from the ever-evolving relationship with my father.  With my mom I feel childish and stunted, as though I’m still earning gold stars to stick onto one of those achievement poster boards lining the sad, fluorescent hallways of any school, Anytown, USA.

I am the first to admit that, given my genetic predispositions (Bipolar I, Anxiety and Borderline Personality Disorder diagnoses), I experience the parental dynamic at a higher intensity than others.  However, I am not alone in the seemingly uphill battle that is parent-pleasing.

 A very dear friend of over 20 years recently sent me a message containing this excerpt:

So my dad was here for the week. He asked about you and we were reminiscing about that trip to the Keys. He loved telling everyone that he would wake up before dawn to go out and monitor your runs. I think I joined you once and then just kept sleeping the other times. Haha. And that wretched barracuda encounter while snorkeling. He is so fond of you and really wishes you well. Isn’t the father-daughter dynamic so strange…I am still constantly trying to impress him and win his approval even at this age. (Husband’s name) teases me about it. I tell him to remember this for his own two daughters – he needs to give them constant praise and approval.

This, to me, demonstrates that no one’s relationship with their parents is perfect.  No one is exempt from the desire for parental approval….and (sometimes) the feeling that it’s just out of reach.  

The truth is, I haven’t failed my mom.  Not at all.  Even at my rock-bottom, my mom has loved and supported me unconditionally.  Yes, she may scowl, speak sharply  or give me the silent treatment.  But it’s less about whether I have achieved that all-so-elusive state of “success” (whatever that is) and more about her wanting “more” for me. No matter what, she wants more. More for me. And more for my brothers.

Because she loves us, she wants more.

More than anything.

IMG_1753

[READ THIS ON ROLEREBOOT]

_________________

Hey! Like my writing?  Do you wish you had access to all of my password protected posts and other content that isn’t available online?  I have other work!  I’ve published !  It’s nothing crazy; they are about 50-55 pages each and cost approximately $5 each depending on what country you are purchasing from.  Each ebook consists of a , mental illness, family dynamics, social anxiety, and other awkward shit that happens in my life.  It’s relatable, honest and raw.  Oh, and there are pictures in titles like  & .  You’ll probably like it.  Or not.  What the hell? It’s $5! 

***If you have previously purchased Amazon downloadable content, please note that the ebook content has changed.  Some previously available titles have been updated and contain more essays, pages, pictures, etc.  If you have specific questions, please email me directly @

POLICIES & DISCLAIMER

Apr 16 2016
1

Caffeine: To Mainline or Moderate?

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After one month of no caffeine, I’m back to drinking coffee, and other delightfully caffeinated beverages. 

I could not be more hysterically gleeful grateful.

Now my house totally smells like a Gloria Jean’s when I get back from running–not a Starbucks like you’d think, but an old school, Gloria Jean’s-that-they-only-have-in-malls-that-you’d-go-to-with-your-friends-when-you’re-in-high-school-for-whatever-reason.  

Do they still have Gloria Jean’s cafes?   Do they still have malls?   

Anyway.  

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Believe it or not, I’m still working on the last half bag of the above Starbucks 2015 holiday blend, but I’ll catch up quickly.  Oh, and sometimes when I want it really sweet,  I’m using this new Stevia blend called   And none of the used coffee grounds will be going to waste.  They’re destined to go straight into the garden.  That is, they’ll be worked into the soil around the tomato plants.  Right now, I have quite a few potted tomato plants raised organically from seed.  I’ve decided that I’m not going to transplant them into the ground this year; I’m experimenting with keeping them in the pots just to see how they do versus transplanting.

Actually, strike that last statement from the record, please, because today I transplanted two three rows of additional tomato seedlings.  So this season, I will be growing tomatoes using both methods.  We’ll see which works out best.  Either way, all the plants will be hooked on reaping the caffeine benefit.   

Continue reading »

Apr 5 2016

Infectious Pain

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Because my body’s been fighting a nasty infection, I’ve been feeling run down, sleeping terribly, and really struggling to get through any physically demanding tasks.  Activities that I enjoy; love even, have felt grating.  104_1902-1024x768104_1512-1024x768

I started prescription antibiotics on Friday, and when I woke up Sunday, wasn’t really expecting much in the way of motivation.  I’ve been running, of course, because, if you know me, you know I will run with a severed head if I can manage it.  I’ve also put in a little time into the garden each day–just not as much as I ought to at this point of the season.  

I know I need to step it up, but I’ve felt so below par and, this is going to sound counterintuitive, but, for some reason, the kind of physicality that gardening requires–the squatting and standing back up again repeatedly–versus the continuous cadence of running, has felt so much more taxing over the last week.  

Sometimes when I am gardening, I get dizzy and see stars, or everything gets very dark momentarily.  It’s possible that it has something to do with orthostatic hypotension (a drop in blood pressure when standing quickly).  It’s very common and causes of this are myriad, but I think (and we all know I have an advanced medical degree, haha) the likely culprits are either dehydration, anemia, or my prescribed beta blocker.  

Continue reading »

Jan 25 2016

Lara Croft & Writing

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Hold on for one second, can we all just acknowledge that some random Facebook App 

has deemed my countenance most closely resembling that of Lara Croft in Tomb Raider?  

Compared to…Mickey Mouse, I guess?

2

I don’t care, I’ll take it. 

Please, and Thank you. 🙂 

Now that we’ve dealt with housekeeping matters most pressing, I’ll let you know what I’ve been doing, and that is not been preparing much new *quality* blog material unless you count my diatribe on Running! 

In the last 19 months or so, the subject matter of my writing has remained largely the same: organic gardening, fitness, running, eating disorders and mental health.  When I first began publicly sharing my life, the ratio of posts devoted to gardening and fitness was much more balanced.

Just as I explained in MY ECOTONE, the blog was launched to document my out-of-the-box gardening activities.  That wasn’t enough, so I began writing EXACTLY what I’ve been living.  It was real, raw, and mortifying.

It’s was also self-indulgent and woe-is-me.  Sorry about that.

Yes, my posts can seem redundant.  My subject matter can be tedious, monotonous, repetitive, obsessive, what-have-you.  You know why? Because not every reader has been following from Day One, and I have a message.

If I were pressed to state two goals I had for this blog, I’d have to say 1.) Personal Catharsis, 2.) Public Awareness. 

Writing privately is therapeutic.  Writing publicly–especially about the ugly, shameful, humiliating, terror in my brain, my head and my life is surprisingly restorative.

I’m not looking to be told I am brave, strong or virtuous for sharing unattractive and embarrassing details.  I’m weak and sick.  I’ve done such incredible damage to myself and much more to my family.    I’m that nasty fault line under my parents’ and siblings’ homes. The structural damage reaches it’s treacherous, spiky thorns across the country, insidious, cracking foundations, separating lives and relationships.

*There I go again.*

Not everyone has the time for (or interest in) reading every last Mental Health or Eating Disorder Related post in chronological order.  I don’t even want to do that.  Some of my posts are horrifyingly self-indulgent, narcissistic and just plain garbage.

With that being said, the Blog is still Here.  I am still writing and am still passionate about the message.

But, for the heavier writing about mental health and eating disorders, I am realizing a blog is simply too disjointed a forum for the subject matter.

I want to write on this Comprehensively, Provocatively, and Articulately.  Hence, the project.

So, what I have been up to recently, besides deluding myself into thinking that Angelina and I might share some facial features? 2

Writing, writing, writing.

Running (about 3-4 times a week).

Gardening (Yep, it’s already started…I planted a new Pomegranate Tree today and I am in the process of transplanting 9 (Little) FIG TREES).

So, coming up, you will be seeing a great deal of gardening and fitness related posts, with some light discussion on mental health issues.  🙂

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