How to Lower Cholesterol Naturally...

So we found out recently that my husband has high cholesterol. Real high. It's been kindof scary for me, because I immediately start thinking of heart attacks and being a widow..ha yeah I have an AtoZ kind of thought process. But also, I just want him to be healthy, I want him to feel healthy and be his very best.

So over the past four months we have made some extreme--or us-- diet modifications. I did not want any medications pumping through him if we could do it naturally. My dad describes LDL as the dirt in the carpet, and HDL as the vacuum cleaner. Increase HDL (diet&exercise) and we can start decreasing the LDL hopefully! So over the past four months we've changed diet, and invested in an exercise he loves, And would you know it--it's working!

Here's what we did in detail:

1) Cut down, Fiber Up:

---Every morning, hubby eats a bowl of whole oats with honey. Now, this is hard folks. My husband is a foodie. He was really dreading this. But would you know it, he loves this meal! I keep it out on the counter so he can snack on some homemade granola too before dinner, Which. He. Loves. Who knew?!

For lunch, almost every day Justin has a smoothie, which I make in bulk on Sunday or Monday (he mostly eats monster smoothies but also sometimes fruit smoothies with peanut butter and whey protein added) Also, we're eating fish 1x/week. I know we're supposed to have two...but Honeybear always eats our leftovers and I don't want him having too much mercury (probably 2times/week would be fine...). We were already eating only whole wheat bread and staying away from sugar (I only make desserts once or twice per month). We also cut down our red meat to *only* when we go out to eat. (or pizza every other week--if my hub is cycling). Lastly, we added fish oil tablets 3x/day to hub's diet.

In summary:

-Fish once/week

-Whole oats&honey for breakfast, sometimes granola

-Only snacking on fruits/granola

-Smoothie lunches

-Cut down desserts

-Fish oil tablets 3x/day

lastly,

2) Investing in an Activity He Loves.

This was another hard one. I was really determined to get him exercising more, but it has always ended up with me--sometimes forcefully--shoving him out of bed and telling him he has to get up and go running. Not his favorite way to wake up. Or forcing him into the car with me to go swimming (which was easier when my brother was living with us, aka free childcare!). My husband is actually very athletically-gifted, but never has been able to maintain a sport consistently (other than rock-climbing in college). Then...he met a friend who was all into cycling. 

We invested in a nice bike and gear (part of his 30th birthday gift) 

And now I can barely keep him home! He rides 20-30 miles twice a week and 50miles once a week. That's around 80 miles a week!!

I'm not saying every man will do this...but the reason this worked for him was because 

a) He had someone to do it with

b) He loved the toys accompanying it (my husband loves toys, not to mention the engineering of putting bike parts together)

c) He really enjoyed the speed and feel of the activity. 

The cost of this hobby was not cheap in the beginning. But, it is a one-time cost that will save us in cholesterol medications in the future! Plus he gets to wear spandex! Ha

My First Injury

Well, it happened. I got my first sports injury. Not excited. It happened after the tri, or at the tri, or a product of undertraining perhaps mixed with a bad chiropractor visit mixed with transition to minimalist running...pick one. It's an aggrivated tendon, and it doesn't hurt (it causes a tingling sensation, or it used to, after a run), PT and ortho say it's not structural, muscular. But it's still enough to scare me.

I guess I thought I was invincible.

got carried away.

Something like that.

But it means for me, no races for the rest of this season. Which is really hard. Too hard. The thought of not being able to run...the thing I love so much....really has been hard to process.

I know it's not true, but I feel like a ball of laziness, not having any athletic outlet (I can't run, cycle, zumba, walk, only swim on occasion). Thus, I have lost my "daily" (every-other-daily) runs. Up hills with the running stroller in the middle of the day, feeling the ugly tan lines perpetuate on my legs--I love that feeling:). I've lost my night runs while J has his guys night at the house, I've lost my early morning 2 hour runs on Saturdays...

I feel really sad.

At church, we sang a song with lyrics that sang:

"I am free to dance....I am free to run...I am free to live for You...I am free". I got choked up.

I can't run.

There are times when even productive things become bad things. You know. When they become more important than the Most Important Thing. I think busyness, sleeplessness, fatigue, etc.--all the things that accompany motherhood--can be huge distractors from our walk with God. At least, for me, this has been true. I have climbed the 'slippery slope' to where now it is hard for me to have a dedicated, consistent time in the Word. We decided earlier this year that this is not the right time for us to be in a bible study as a family. However, I still need the accountability and calling-out.

So grateful for church Sunday. Even though it is painful, I am slowing being able to find joy in the fact that I can't run. Because I can. I can run toward the Lord still, and my legs can't keep me from Him.

Fitness is important...but it isn't Everything.

My First Injury I

Well I have my first-ever-sports-related injury!

Anytime I extend my legs to run, behind my knee-popliteal-area feels buzzy. No other way to explain it.

It sucks.

It gets worse the more I do, particularly twisting motions.

So I feel torn. I want to do the things I love....but I want to be able to play with my grandchildren someday. It probably sounds like a no-brainer....but it's so hard for me.

I am gong to PT twice per week now--which is a lot to schedule along with my shadowing for personal trainer-training and child care! Not going to lie...I am feeling a bit overwhelmed. Between planning all the appointments, and hearing my PT suggest "Water jogging" (LAME.), I am not enjoying the past few weeks. If it weren't for having the most amazing toddler in the world  and all the cool things I'm learning in personal training...I would be forced to poke my eyes out

Why Exercise

Okay.

So, I don't think every mom/woman has to run a marathon to lose the baby weight. 

For me, that was the best way to do it because it kept me focused, and involved something I truly enjoyed. 


I think the key is consistency. Finding something you KNOW you can be consistent with. If you're obsessed with "So You Think You Can Dance"--try zumba! If you like to swim, try swim. Something physical that you enjoy after the third time (the first two is mostly you adapting to just a change in routine)  and don't be afraid to try different things!


I think exercise is necessary for maintenance of current weight--especially for those of us approaching 30/not turbo-metabolistic-women. And particularly if you are wanting to lose weight, doing something physical is essential to healthy weight loss. (In addition, restricting high-fat foods (notice I didn't say high-calorie...:D) is probably neccessary...the more weight you want to lose, the more you should restrict the sugar, grease (we only cook with EVOO and smartbalance butter--if butter at all!), the sodium....


However, in my non-expert opinion, the most important role of exercise is for quality of life. Here are some ways exercise has improved mine:

1) I'm a better mom.
As someone with sleep issues, I just sleep harder at night when I am exercising two-three times per week, giving me MORE energy for my toddler! I can come up with more creative ways to teach him new things, and have more energy to pour into his little life.


2) I'm a better wife.
I am more confident, no--infinitely more confident-- now than when I was overweight. I am more attractive to my husband because of this confidence, and it has improved our romantic times together :) (any unawkward way to say this??? probably not!). I have more energy for spending time with him, and don't feel so stressed out by the little things because I have an outlet.


3) I'm more creative
Everyone knows endorphins improve mood and thought processes, and they can stimulate you creatively as well. I LOVE refurbishing furniture, as well as other crafty things and I find myself at creative peaks when I am active physically (and more in slumps when I'm just moping around the house ie have too much free time!)


4) I get more done
As I just alluded to--I am of the personality where often the MORE I have on my plate, the more productive I am...and the opposite as well...the less I have going on, the more I am inclined to just coast and feel tired. Maybe it's just me! 


Anyway, I'm so grateful I got up off of the couch 14 months ago and went for a jog. Little did I know how many blessings would pour out from that one decision to get out!

Triathlon Training...Can't Swim, Can't Bike...

So....

I decided to do my first SPRINT SPRINT triathlon last May. My brother was mostly my inspiration, who was doing his first as well. Also, I have a little boy, and wanted to know how to swim and bike and thought this would be a good way to learn!

Here was my training schedule:

Week 1: 3 nights/week after baby down. Swim technique & Cardio: Mastering this new cardio via doggie paddle (I started from scratch, only being able to doggie paddle 13meters. I worked on my ability to just do that, and got up to 2 laps in the pool, or 100meters--bear in mind, I had just run a marathon so I already had some cardio)

Week 2: One hour 3 nights/week: Swim technique: Husband taught me to breast stroke. Worked on technique and being able to go 100 meters nonstop

Week 3: One hour 4nights/week: Swim technique: Husband taught me to freestyle. This took ALL my time as my body is not very buoyant. Up to 100 meters

Week 4: 30min 3/week: Swim tech and Cardio: Practiced swimming laps freestyle! Got up to 250meters. Running: 45min during day w/stroller twice: four and five miles. Biked once, 6miles. (Spent first 30 minutes with husband teaching me how to get on bike, use brakes and gears, which I still don't understand fully)

Week 5: 30min 3/week: Swim Cardio: Swam 300-400 meters nonstop the first two nights, and almost a mile the third time.

Week 6: 45min 2/week: Swam a mile twice. Ran 7.5miles once, right after the swim. Next day I got a 1.5hr deep tissue massage, which in combo with all the muscle activity, hurt me. So I was sore for a week solid, going into the race. Stupid.

Week 7: Race. Was very ouch. Because I had only been on a bicycle ONE time in this entire training....I was hurting and further injured my already-sore hamstring. I also hurt my gastroc(calf muscle). I really should have given myself longer to train (so I could incorporate bike), or cut my swim training in HALF since my race was only a few laps in the pool, and NOT an entire mile.

Rookie mistake.

First triathlon: Why tri?

Why haven't I been blogging as much lately? First of all, still recovering from party-madness. We had honey-bear's first bday, then Honey-Bear's 30th birthday, after which I collapsed. How is it so exhausting throwing parties? I feel guilty  for being tired because I had so much help from Grandmas! But it does wear you out, in addition to teething/baby hating whole milk/ poopies out the wazoo.

Whew.

Got the idea from my brother, who is doing the Ironman in 2012. Not to mention.....I have an irrational fear of both bicycles and open water. (& middle eastern camel spiders eating my flesh in my sleep, but nevermind that). I thought doing a tri could help me overcome a fear of these things. So I had to sign up for one because I knew if I didn't, I would forever be tormented by my lack of basic-life skills that will make me an uptight-non-risk-taking-Claire-from-ModernFamily-kind-of mom if I don't learn at some point. Plus, I have a son.

And, who knows, triathlons might be an easier hobby than running to maintain as I age, right.

Wrong.

Not only is triathlon-training more schizophrenic to plan (baby napping/varying time each takes/husband's schedule/weather), it is way expensive. You have to buy: a bike (we didn't own one), bike shoes, helmet, bike shorts, wetsuit if you're hardcore, gloves, camel-back, cushioned bike seat, swim gear if you're a pansy like me (nose plug/good goggles/swim cap), and then running shoes. Plus gym membership.

High maintenance=not my style.

But, of course I didn't know this going into it. So here I am, committed. But it's actually not so bad--  borrowed a bike from my step-mom, am using our neighborhood pools, and will just have to buy all the other junk I will never want to use again. (Fortunately, Justin is starting triathlons so he'll just use all the stuff). I'm actually growing a lot! (both as a person, and physically...my calves are the size of my face I fear )

My training so far? Well, it's working out well! I *actually know how to swim now!! It's incredible. Years of swim lessons as a kid did nothing for me, but pressure to not to humiliate myself in front of hundreds of meat-y athletes did the trick. Justin&I spent the first week of 'training' learning how. It took me every night that week but by the end, I was swimming laps! That was week one, then last week, I kept pushing myself to go 400 meters straight. This week I went on my first bike ride--6miles of hills. (It's amazing how motivated you become when the other option is walking home...) The biking was the hardest. I will say that marathon-training gave me a good base, so the cardio isn't as difficult as it would have been, but it was awful.  I thought swimming would be a nightmare, but I actually enjoy the swimming, and it's the biking that feels stressful and time-consuming. Kinda like driving. Have to use your brain and junk.

Because even though Justin already laughs a little too hard when we watch her,  I refuse to become Claire Dunphy.

How to Run a Full Marathon: By a Rookie For a Rookie

My Workout Sequence:

Birthed Baby (hardest thing I've ever done): May 2010

First Run Ever: A month later

First Half-Marathon: Four months later

Second Half-Marathon: Four months after first marathon

First Full Marathon: A month later

Notice there was 9months there from first step in running shoes to marathon finish line.

So, I did not just get up and run a full marathon. I took my time easing into running, and once I had run my second half-marathon, I knew I could do a full.  (I have no history of knee/joint/muscle pain whatsoever). I increased my mileage from 13miles to 23 in three weeks...but again I had no knee/joint/muscle issues going on outside of soreness.

Someone who does hx of joint issues/pain outside of muscle fatigue, I would recommend they perhaps not do it. (IF 15 mile runs hurt you...26 definitely will, right)

Training for the full, I had an 8/9/10 month-old, so I had to drink at least 3/4 nalgenes of h20/day, and eat lots of almonds and carbs (which was not a problem).....


And I will say I was Really. Really. Tired. Everyday, running or not. Marathon training can be brutal on the energy levels!

Here's my workout sched:

Week 1: 13.1 miles achieved, without pain.

Week 2: No runs, recovering from VERY hilly 13.1, until next Saturday: 16miles

Week 3: 2mile run during week, 19 miles on Saturday

Week 4: 23 mile run.

Week 5ish or a little before: Race Day, 26.2. Finished, and could have gone another five miles.

Following my marathon, I stopped running for three weeks. I would not recommend this. I should have done really small runs the week after. My joints started popping after my first post-race run, because my body was used to so much more demanded. Two months later, and my joints are still popping sporadically, because I believe my body (humans are so incredible!) adjusted to meet demands I had put on it for 9months. When I quit running (due to planning baby's first birthday!), my body now has to re-adjust to 'normal' demands. That is confusing for my joints I'm sure!

I really should have continued to run consistently after! Because now it has been months, and I have done my first (baby-mini) triathlon and going back to running has been weird. A month and half post-marathon--I just up and ran 7miles. It went great--only I was also swimming beaucoup for the tri and the mixture of all the sports--well, I will be writing a post on that soon! haha.

How to Run a Half-Marathoooooon

Okay disclaimer...I am not an expert. Far far from. However, I have had multiple friends asking me how I trained for my last half-marathon (okay, it was my FIRST half marathon, first RACE since....pubesence.)  I decided to run a half-marathon a couple months after the birth of Elijah, because I wanted to lose the baby weight because I was starting to feel like this

And, at a week post-baby, I had a Target clerk ask me when I was due.

That'll do it.

Instant motivation.

Running the marathon was seriously one of the best feelings. Super empowering. I think 2010 was a very empowering year for me, and after having a baby (the biggest accomplishment a woman can have) I felt incredibly strong, incredibly empowered...if I can carry this massive baby and have him, and provide food for him and care for him, ...I mean a marathon starts to sound schmeasy-peasy. 

And in comparison to childbirth....it was

                         My only disclaimer--besides the fact that I'm not an expert just writing from my own experience--is that running may not be the quickest, most efficient or effective way to lose weight. I have a friend who did lose a ton of weight and managed a six-pack post baby (and no she wasn't Heidi Klum, she was a normal human being with hips)...and her work out schedule was totally different from mine. (Hers was intensive in fat-burning exercises alternating with muscle-building)I will add hers to the end of this post in case you're interested.

How I Ran a Half Marathon Post-Baby

BabyStepNumber1) Taking baby steps. About three weeks post-baby, I decided to go for a run. I do have a history of running (which helps) but it had been awhile. So, I figured, 'Oh, I'll just go for a mile'....pause...remembering Target clerk... 'maybe a two-mile jog'. Wrong. I ran three steps and was heaved over feeling like I was dying. What the heck. I came home (I made it to the end of my cul-de-sac) ready to turn in my Asics. Nope, running's not my thing.

Which leads to

BabyStepNumber2) Motivation. I know it's sad, don't feel sorry for me--but I continued to remember that Target clerk's comment. Cue slow motion voice and close up of Target clerk's mouth: 'wheeeen arrrre youuuu duuuuuuueeee'.  A couple days after my trek to the third house on my block, I decided to try again. And again. This continued to be my motivation. Now that I've lost about 50lbs, my motivation is to be a role model for Elijah. (in general my goal is to set standards HIGH for Elijah's future wife. Unattainably high.)

BSN3) A Race. So, I knew I probably wasn't going to stay committed to a work-out "plan". I always fall short of those things. So, I knew if I wanted to be committed to running a long distance, I had to sign up for a race (which are usually non-refundable) and just go for it. So, I ran on my own, in the mornings before Justin went to work, for about three months after baby. I didn't run everyday, I didn't even run every other day, but I tried to run every week. (Again--like I said--this isn't the most effective way to lose weight (at least the way I did it). It did however up my metabolism by the end of the ordeal.) So at three months post-baby, I signed me and my husband up for month 5 post-baby and it was done and done.

BSN4) A Route. We happen to live near one of the best running trails in Austin (Brushy Creek Trail, it's 13 mi long) so route was pretty convenient. I am not one of those people who will ever just pick up and DRIVE somewhere to go work out, I am just not that committed. So marking out a five-mile course in your neighborhood, regardless of trail or not is key. After that--I literally would run as far as I could in one direction, then be forced to run back home the same amount. 

BSN5) A Reward. After I signed up for the race, I knew I had to start running a lot more. I started trying to run every day (knowing I wouldn't make every day) and I made it a routine to go run at night when Justin got home, leave him with the baby, then when I got home Justin would let me have a solid hour of 'me' time during which I would watch the Bachelor (the season with Ally). Every time I would dread going to run, I would remember I don't get to see which faker she ditches this week if I don't go running.

BSN6) The 'Plan'. So two-months before my race, I knew it was crunch time and I had to make it to 13.1 miles. My only goal with this race was to run the entire time. I didn't care about my time, I just wanted to run the whole thing without walking. So I knew I had 8 weeks to learn how to run 13 miles. I called my sister-in-law (who has run a full marathon) and she told me if I can run 7 miles without stopping, I can run the 13.1. I was skeptical, but committed to that plan. So:

Week 1: I ran three miles twice

Week 2: I ran three miles twice

Week 3: I ran four miles once or twice

Week 4: I ran four miles once or twice

Week 5: I ran six miles once and two miles once

Week 6: I ran five miles once and eight miles once 

Week 7: I ran nine miles once and two miles once

Week 8: I ran three miles once.

Race Day.

I showed up Race Day (in Houston, October)and ate two pancakes, streteched for 45 minutes, and ran the entire thing without a glitch! I'm serious, it was God's grace to me. I felt no humps, no hard parts, and no temptations to walk. I give credit (of course to God) but also the the fact that I started slow, and worked up to it. ANd I never even had to run 13 miles before race day. My time was 2hrs 14 min, but I wonder if I could have been faster had I run harder.

My Must-Haves for Running:

1) It's all about thought-content. I don't run with music, and I don't time myself ever, so when I run I just think about life and situations I'd like to be in in the future. One example:  I have at least four Oscar and Golden Globe Acceptance Speeches I have written during my running (which we all need in my opinion). Try it. If you're ever at a hump working out, just imagine yourself on the stage accepting an award and I promise you will feel no pain.

2) Oxygen is energy. Just remember, if you're breathing you're providing oxygen to your cells and giving them what they need to accomplish the task at hand. I often even repeat to myself if I'm having a hard run, : "Oxygen is energy".

*****

So now I'm 'training' for the Austin half in February. I am not training as much, or as consistently. Plus, I have the running stroller I have to train with now (which is...like pain-central the first few times). I will let you know how it goes!

(this is how I feel running with a baby)

Footnote:

Friend's Get Buff Post-Baby Routine: Losing Major Poundage

** Per my friend, she worked out 5 days a week starting at 3 months. No excuses, never missing a day. 

** Her routine was lifting for 25 min straight, then cardio for the last 25 min (running, or stair-stepper set on 15). This is basically every day mind you. 

**Strict diet: Lots of protein for breakfast (big breakfast), vegetables and meat for lunch and dinner, and No carbs past 5pm. (This is the reason why this workout would never work for me.((But again, she has a six-pack and looks like a super-model))

**She did this for a year, and continues to do this to stay in shape.  

 

Ugh.

My first marathon

Can it be possible? Not only are my joints not popping, not hurting, not sore--but I didn't have a heart attack, either!!

Take that, incredibly unreliable and insignificant statistics.

At mile 1, I was REALLY scared. As everyone had to wait in line to turn corners (the half&full started together for 4 miles so it was crowded), I thought, "This is going to be a long, long day". The humidity, (it was supposed to rain), the heat (at the end it was almost 90 deg), and my hamstring strain from the day before made me really anxious beforehand.  But, as it turned out, as I ran I got used to that tight feeling in my hamstrings and I got used to running with "pain". (Not a shooting pain, more like a 'sore' pain). I focused on how hydrated I was from the day before (mentally), and, let each gust of wind mimic the wave of the ocean over my body.

Poetic, right. Ha.

I did forget to thank a couple people who helped me along the way--Jason C.&Kelcey who gave me training tips (because I wasn't able to train with a club). Also, John whom I met at the race around mile 19...he has run 60 marathons and he gave me encouragement the last 6 miles! (He had run a marathon the day before!)

 (Yes, we made shirts. I figured, if it ends up being my only one, I'm going all out)

Overall Cons:

--I loathed this particular race. Not the course, although a friend told me it was harder than the Austin course because of hill amount& placement? Well, thank you God for Brushy Creek Trails for training! My problems: the dis-organization, the LACK of water stations (people were fainting, puking which always happens but really?), lack of adequate medical stations, and Oh Yeah, Let's start a race in late Spring at 8AM! Even winter races start at 7!

--It was hard? I use a question mark because this is both a "Con"& a "Pro". It was challenging, and I had to push through at parts. But, I was never 'breaking'.

--Training was hard on me physically and was time consuming, though I chose to train for 4 weeks. (Training is the hardest, hardest part. It is the only deterrent in keeping me from going at it again)

Pros:

--I 'beat' my goal time of 5 hours by more than I thought

--I never hit the "wall". I perhaps could have gone longer? Which I know is CRAZY to say. That last stretch was not my favorite.

--I was able to thank God during my run for where He's brought me over the year--which is why I ran it.

Which brings me to making a long post even longer. The reason I *really* ran this race was a thanksgiving to God for my body.

I've had a rough year in terms of dealing with my body--in terms of body image, hormones, extreme wear. I went from being a stick figure (pre-pregnancy mind you!) to gaining almost 45 pounds in my pregnancy, to nursing the baby and the extreme stress that was on my body, to losing some weight, and back to a healthy place again--all within a year. It all sounds normal, but for me--having never gained a pound since I was 12 (my body was stuck in adolescence until I was 27 which I now see how gross that was!), gaining 10 lbs alone was weird and my hormones didn't help. My hormones were hard on me, I had extreme nausea and fatigue--to the point I couldn't go to work during my 3rd trimester. Torture for someone who loves staying active.  I had days I would cry out to God in such anger, frustration, helplessness over my body--"Am I stuck in this huge fat-suit glued to my bed forever??" I seriously thought that was it for me. Even post-pregnancy, I thought, this is it for me. I'm stuck here.

I couldn't even finish decorating the nursery, and decorating's my FAVORITE.

Thought I would never be able to be my 'old self' again. So, when I started running for the first time, it was a huge celebration in my heart to God. I knew He had given me back something I didn't deserve in the first place.

So, that is why running a marathon was such a big deal to me. If you would have seen how sickly I was a year ago (while pregnant), you would not have believed I could move again, much less run a marathon at 10months post-parptum. (Yes, I used the word "sickly" past 1892).

P.S. Oh and Labor is Harder.