Running once more

This past week I have just gotten back into my running schedule after a month or so off running. Moving house and a sore ankle were my excuses. They really shouldn’t be. Exercise is of course better done regularly. I was reminded this week after running why it is so good. The more stressed one is the more one should exercise. Its a great stress reliever.

And I am stressed. There just seems to be a million billion things waiting to get done. Europe is in a crisis and who knows what will happen. I wonder if it will be the end of the EU as we know it or not? My European me ( from being educated in a European school with a curriculum that boasted the European ideal of an integrated Europe) , makes me sceptical.
Europe has been working for six decades towards integration. It can’t and shouldn’t end just yet. But who is to say, all good things must come to an end.

And yes, domestically we are having political brawls. Boys in suits.

So I run. Run it all off. Run off all the stress, all that annoys you and all that makes you feel not so good.

It feels great. Although I felt like my legs were killing me, my stomach cramped, my heart pounding on my ribs, and my lazy me rebelling; I wanted to run.

The sweat, the beating heart makes everything feel so much better. Happy chemicals filled my grey cells and I felt like a stone weighing me down had been lifted.

Cheeks blushed I remembered: Yes I have to keep up my running routine. Exercise is good for the soul. It not only makes you feel good but it clears your brain. Ideas and thoughts, all come running out. Next week I will run again, and the week after next and after….

Are you exercising?

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Socks

It’s almost the end of January, I have a zillion things to do yet right now all I am thinking about are socks. Yes, you read it right. Socks. Those soft cushy things you put on your feet to keep warm and wear with shoes. What? Are you serious? Yes, I am. I am very serious. I have to confess, I have actually been thinking about socks for a few days now so it’s about time I wrote about it.

It all started when I resumed my running schedule after a few weeks of rest. Most days, running is a bore and I do it just so that I can eat and have that delicant piece of sinful chocolate that melts in your mouth. However, one day a week or so again, I ran and ran and for the first time in a long time, I felt that running was enjoyable.

It was fun, relaxing and I enjoyed feeling my feet pacing up and down on the treadmill. I felt bouncy and my feet were happy. I could run more than I had for awhile.

I wondered if it was runner’s high, but it wasn’t. I thought that maybe it was because I had slept a lot the night before, but it wasn’t or maybe it was because I had eaten lots of carbs. It’s true these things help running, but on that day the only deviation from the norm I could think of was the socks I was wearing.

I had just rediscovered my Thorlo running socks that I had bought in the US and hardly use. I have to tell you, they are in a league of their own from the normal sports socks I usually buy. I mean, socks, you put them on your feet and stuff them in your shoe. Why spend lots on them? Now I know why. They make the exeperience that much better. There was soft cushioning on the base and the material with which it was made keeps your feet dry and cool. Awesome. Now I’m fascinated by socks and am no longer going back to those skimpy running socks I used to buy.

My sock world has now changed. I am going to splurge for happy feet. (I guess it will make me enjoy running more too) What about you? Do you have any running socks you like in particular? Please share.

In case you want to try out some cool socks, I found a review on socks on runner’s world (http://www.runnersworld.com/article/0,7120,s6-240-320–13925-1-1X2-3,00.html) Have fun!

Sleep is good.

I need my sleep but sometimes I wonder, why do we sleep? Do I really need to sleep? If I didn’t sleep I could spend more waking hours doing a million more things.

Why we sleep though is a question that has been asked for centuries and still no one really knows the answer. I do not know why I sleep, but I know that if I do not get enough sleep, the next day becomes a waste of a day. I get headaches, feel groggy and my concentration level is low. This lack of sleep is what scientists have been studying for centuries in an attempt to better understand why we sleep.

Scientists study these various effects of sleep defiency to better understand sleep. Without it, our cognitive skills would be harmed and brain development probably affected. If you think humans sleep to save energy, the BBC article “The Science of Sleep” mentions that for eight hours of sleep, we only save about 50kCal which is very minimal. One piece of my Pepperidge Farm Milano cookie is already 60KCal. A cup of non-fat yogurt is 80KCal. I suppose we don’t sleep to save energy.

According to the article, continued lack of sleep will result in a shut down of part of the brain that controls language, memory, planning and sense of time. Actually going 17 hours without sleep decreases your performance to the equivalent level of if you had drank two glasses of wine.

No wonder my brain feels tired after a long day. Judgements are not as good and people respond slower to situations.

The article also mentions that lack of sleep is detrimental for emotional and physical health. I agree. On days where I did not get enough sleep the previous night, I am more emotional. If I’ve been sleeping little, I also find that my weight gain is faster. This is because hormones and chemicals that control appetite and weight gain are released during sleep.

As the clock is now ticking, I think I shall have to end here and get a good nights sleep. Have a good night dear friends. Enough sleep for a person is “when it is enough not to make you sleepy during the day time”. Some need 4 hours, some need 8 hours. How much do you need? Do you know?

Christmas Weight Tip: Ramp up your running

Since the flood prevented me from exercising regularly and now that it has gone, I find myself in the festive season with my weight going uphill.  I gained 3kgs last week (now 2kg down and 1kg left to go) which is the most I’ve ever gained in the last year or so.  It’s during festive times like these when our weight go up and up. (I mean it’s a time for meeting friends, hanging out and having fun.  What this means is a lot of eating, drinking and late nights.  A routine that is wonderfully suited to gaining weight. )  Fear not, with some exercising planning, you can keep your weight in control and get it back down before you find yourself unable to fit into the pretty dress you had ready for New Year’s Eve.

Of course, in between meals do not forget to also watch what you eat.  The more you eat the harder you have to work at burning it out.  Since I gained 3kgs, I had to find a way to get it down and fast it must before it reaches a new steady state.  When the weight is in a steady state (meaning at a level for a longer period of time), it becomes harder to burn it off (for me anyways).

What to do?  Add an extra day or two to your weekly exercise routine.  For example, if I used to run two times a week, I now run three.  If I feel like I’ve been eating like there were no tomorrow, then I will run four times a week.  The more I eat, the more I run.

If you can do it, running two days in a row will also just push that metabolism up and burn burn the fat away.

Don’t forget to give yourself an hour rest after the running before your next meal.  This lets your body burn fat for an extra hour after you run.

So yes, beat the Christmas weight gain and go run!  If you want to eat, then you gotta run! Good food makes running worthwhile. 🙂

Myth 10: Do not eat after dinner time

I love this myth. This is a myth that says one should not eat after a certain time if one wants to lose weight because food eaten later will turn into fat.  I think at a certain time during my chubby days I too tried this and guess what? I stayed chubby.  I still ate a lot and did not exercise and so yes, I remained chubby no matter what time I ate.

Now the myth works for some people, because they end up eating less.  They tell themselves not to eat after a certain hour, and so mindless snacking is avoided.    Especially if you lived in an apartment like I did, the fridge was just convenient and easy access.  Watching TV, I could see the fridge and when you have nowhere to walk, (because the space is small)  you walk to the fridge.  You open the fridge and peek inside. A snack, a piece of cake, a chocolate catches your eyes and before you know it, it’s in your stomach!

Some say, however, that eating late results in more fat because your metabolism slows down at night and burn less fat.  You therefore end up storing more fat.  While your metabolism does indeed slow down when you are sleeping, it continues to burn and churn food in your stomach.  It might take longer, but it is still burning.    It therefore doesn’t really matter what time you eat. What matters is HOW MUCH you eat.

Now if you end up having a huge dinner, do not skip your next meal in an attempt to lose weight. Skipping a meal will make you go into “starvation mode” and your body will tell you to eat more at the next meal.  What happens is you end up eating more than you otherwise would have.  Even if you’ve had a big meal, have a lighter next meal, but do continue to eat.  Keep your blood sugar balanced!

So this Christmas season, don’t eat too much, don’t starve yourself and do allow yourself to eat late for parties galore! The only thing you have to becareful of is HOW MUCH you eat and how much you exercise off!  Happy Holidays!

Myth 7: Eating eggs will increase your cholesterol level.

Life goes on sitting and waiting for the flood. Lets talk about eggs today. A basic food staple that can give you energy during hard times are boiled eggs.  You can survive on rice and boiled eggs (as long as you do not get bored of it).  However, those with high cholesterol levels are often afraid of eating eggs for fear that it will push cholesterol levels up high. Some avoid it like it was some sort of disease.

According to Alannah Dibona, eggs are not unhealthy and not a food that needs to be avoided like the plague.  Cholesterol comes from certain saturated fat and trans fat.  Eggs have very little saturated fat (1.5 grams of fat for a large egg) and no trans fat.  That means Yeah! I can eat more eggs.

Eggs, in fact are quite healthy and have 13 naturally occuring vitamins and minerals.  Yes, you read it correctly, eggs are good for you.  You might ask, “Even the yolks that are supposed to have lots  of cholesterol?”  According to the article, Harvard Medical School and the Mayo Clinic both agree that although the yolk has a lot of cholesterol, very little of it actually makes it to your bloodstream. Wonderful.

Now we can happily have a breakfast of eggs and toast.  I like scrambled eggs and omelet too, but if I put too much cheese and butter that might not be so good.  So have your eggs, just becareful of the oil and butter you use to fry it. Those aren’t so healthy.  Having poached eggs, and boiled eggs might be good alternatives.

Myth 6: High sodium foods taste salty, so avoid salty tasting foods.

Yes, inner Bangkok will be flooded soon. I say this because I believe I live in “inner” Bangkok. I am not far from the BTS skytrain and lifestyle shopping areas. Now, the “water” is a few kilometers away from my house. My local supermarket where I go for monthly supplies without having to use the main road is starting to flood. It’s taken so long to arrive. I’ve been waiting for over two weeks. I have to admit I am not as excited as I thought I’d be. (Maybe when I actually see the water, I will start to be excited.) Now, I just want it to flood and go away as soon as possible. Whatever will be, will be. Tonight, let’s therefore talk about Myth 6 that say that high sodium foods taste salty, and that one should avoid salty snacks.

According to Andy Belatti, a nutritionist, apparently new research indicate that low-sodium diets may not necessarily be better for your heart, but they do reduce high blood pressure and type II diabetes. The myth here, is that high sodium foods will taste salty.

Sadly, not all salty foods taste salty.

These “phantom” salt can be found in sweet foods such as a Dunkin’ Donut corn muffin (according to lifehacker’s article) which has as much sodium as 9 McDonald’s Chicken McNuggets! Can you believe that? I always avoided muffins and donuts for sugar, now there is salt too!

To avoid being trapped in this myth, the best way is to therefore read the nutrition labels. Check the facts before you eat. If you find that bothersome, you could start trying to cook yourself! With home cooked meals, you can control how much salt, sugars and other ingredients go into your diet. Bon apetit!