Day Fifteen: Doctor's Orders.....

Dear Readers, Family, Friends and Fellow Bloggers:

I am an impatient sick person.  I first tried upping my intake of American Ginseng, then I switched to homeopathy, using herbs diluted in water hoping for a quick cure of my cold.  Next I visited a walk in clinic and got an asthmatic puffer. That only made me feel worse. Side-effects can be worse than the condition itself.

We all want the quick cure. Sometimes, we need to let things run it's course.

Following doctor's orders, I am going to rest for the next day or two.  Still adhering to  Dr. Oz's prescription for good health, I have been making sure I am getting daily exercise and eating well.

 Tomorrow, my blog will catch you up on the latest health tips, covering some of Dr. Oz's tips from his last two day's of shows,  

For now,  I am going to work on getting well again and fighting off my respiratory infection.  Looking forward to getting back to my breezy self on the weekend, sharing anecdotes and health ideas.

My tip today is what I am doing : Listen to your body.  If you are sick and your symptoms become worse over the course of a week, go see a doctor, take a sick day or two to get better and take it easy.

Or as my doctor pointed out, "You are not a machine".  My days are long being on my feet with a rambunctious, enthusiastic class of young children.  Arriving home to family and juggling more balls in the air until bed-time.   If all we do is "Go, Go, Go" we will run ourselves down.

Time to boost my immunity with sleep, vitamin C, and TLC.

Day Fourteen: A Laugh a Day Keeps the Dr. Away....

I am off this evening to hear Sandra Shamus' comedy show in downtown Toronto.  Unfortunately, I am still battling my cold. Can't seem to get rid of this persistent chest cough.

In fact, it's become worse over the last few days.  Laughter is supposed to be good for one's health.  Humour = Immunity boost!

I will post later tonight or tomorrow morning about the show.

What about Dr. Oz's show today?  He will be dispelling myths that are going around  Are we going to be adversely affected by the radiation that continues to leak into the atmosphere?That's one of the questions he is going to answer with his experts.

Day Thirteen: Teach the Grown-Ups Well

My blog entry today is inspired by my Grade One and Grade Two students. 

Six and seven year old children. 

Ever notice kids?  You let them loose outside and they literally run like the wind.  Kids skip, run, jump, slide, climb, walk, swing, pull, push, tug, grab, twist, dance and glide.

I remember watching my kids growing up, whether they were attempting to ride a two wheeler, fill up endless buckets of sand or kick a ball way off centre, they were  always having fun!

Kids don't need a reason to be active.

 Nor do we. 

Our bodies were built to be physical machines.  Mammals, we are bred to have periods of activity and rest. Some of  us may be built like gazelles, others like clydesdale horses or panthers.  Yet we evolved around the laws:  survival of the fittest. 

So what happened?   Somewhere between graduating from highschool and hitting  various stages of adulthood, we've lost the ability and interest to be on the go without having a specific purpose.

Breathing in fresh air, feeling our heart beat, the wind in our hair and against our face,  running freely on any  green space.

We need to learn to play again. To add some fun into our lives. 

Dr. Oz and Dr. Roizen have a Real Age email blog and their entry on March 27th is entitled, "Find a Hobby and Have Some Fun!  All Work and No Play.....".

 Taking time out in our lives to play, to have fun by doing something we enjoy (which does not include abusing our health) is an asset for our health, mood, mind, job, and - most  important -relationships. 

The weekend will be here in a few more days.  Let's get ready to carve out some time for play! 

 Remember the song, "Teach Your Children Well", by Graham Nash? 

Sometimes, my students help me learn by by pointing me on to a  path in a new direction, finding a path that I did not know existed.

What constitutes play? 

Oz and Roizen spell it out,

"Anything counts, from enjoying a silly moment with your spouse to taking an afternoon walk in the woods to cooking up something crazy in the kitchen.  As long as you're floating free, happy, and totally absorbed, you're in playland (and taking a mini vacation from deadlines, bills, and your crazy-busy schedule)."

Let's roll up our sleeves and get ready to P L A Y !
 
                 "Teach the Adults Well.......
                 To Believe and
                  Make a World We Can Live In".

Day Twelve: Which will you choose...a dozen doughnuts or a dozen sit-ups?

Three tips from today's Dr. Oz show. 

 Can you think yourself skinny? 

 Dr. Oz had Dr. Michele May, author of "Eat What You Love, Love What You Eat" as a guest on his show  to talk about mind over matter. 

Mindful eating was one of the things she spoke of.  Being aware of what you are eating, visualizing what you are about to eat, salivating before you take your first bite, chewing slowly without distractions, enjoying every flavour and mouthful. 

 Dr. May also suggested that before you "dig in" and gobble everything on your plate, to picture yourself eating everything all up before you even lift up an utensil.  Research has shown that doing imagery where you finish everything on your plate before you actually start eating will make you eat less because you have habituated yourself to thinking you are fuller than you think (before you even have started your first mouthful). 

Dr. Oz did an informal study with some of his audience participants before the show whereby each subject was given a bowl of 30  M and Ms (smarties). One group was told to picture eating each candy individually in their mind before digging into the bowl of candy. Once they were done with their visualization, they were told they could polish off as many as they would like to eat. 

 The other group was told to picture drinking a glass of water before they were allowed to eat the M and Ms. 

Which group ate less? 

 The one that visualized eating all 30 smarties before they were asked to eat a candy one at at time. On average they ate about 4 or 6 candies and stopped eating.  The group that had pictured themselves drinking a glass of water before hand, generally ate all 30 M and Ms.

Speaking of water....you can go on Dr. Oz's website and sign up for a weekly email newsletter.  This week in the March 21st-28th edition, Dr. Oz answers the question, "What Dietary Strategies Can Boost Your Energy?"  One hidden cause of fatigue is dehydration. So a glass of water can give you the lift you need if you start to feel sluggish.  What else can you do?  Hungry? Go for high quality protein such as nuts and fish, low carbs, fruits and vegetables and 100% whole grains.  Avoid simple sugars that end in -ose like glucose, maltose and sucrose.

Lastly, if you use your voice a lot in your profession or tend to be prone to throat infections, what are some great ways to alleviate hoarseness?  Use slippery elm in drops, tablets or tea form.  Drink tea with honey.

 I finally cracked open the dusty DVD cover of Dr. Oz and Dr. Roizen's "Staying Young" Fitness DVD last night. I chose the 16 minute beginner work out to do, pulled out my mat and followed along.  Some of the exercises were tough. I had a hard time keeping up with some leg lifts after a few repetitions.  Other exercises came easier for me. Sit ups weren't so hard.  The modified push-ups were a challenge.  Squatting and standing up and down were easy.

 Some of my muscles are tighter than others.  It is important to stretch out your muscles in order to increase flexibility.  I am off to do the same work out tonight on his DVD .  I am attempting to use his workout DVD four times a week. My goal is to be able to do the harder version of his work out, the intermediate one by mid-May.  My kids were good cheerleaders.  After a few reps I would just lie there on the mat, watching the DVD wondering if I should be entertained by celebrity trainer, Joel Harper or carry on. 

I also did the Chi-Gong portion of the DVD before bed.  The simple stretches with a focus on breathing were a little tricky at times but I persevered and felt calm at the end of the work-out. All of which made falling asleep and facing Monday morning a little easier.

What does this all say? Everyday we use some muscle groups more than others.  It makes sense to do a variety of exercises so that you can move with ease. 

On the 12th day of my lifestyle makeover, Dr. Oz gave to me.....new found synergy!

With synergy...you can make things happen!

Day Eleven/Part II: Mirror Mirror on the Wall......

Ever notice that the people who emulate health are  very beautiful, inside and out!  Look at the author on my Day Ten blog  below who wrote Eat Green, Stay Lean. 

She is her own advertisement.

 Even Dr. Oz was checking her out on his Friday show while she was talking!  Clear skin, shiny hair, lean body and a healthy glow.

 There is a myth when it comes to weight.  There are lots of people out there who are super skinny who are just as unhealthy as those who are obese.  If you are starving yourself and barely eating a thing, nutritionally your body is deprived and malnourished.  No different than if you are binge eating junk food all day and not exercising.  Lack of food or over-indulgence are correlated to medical problems.

A lot of former models who have been interviewed in womens' mags, talk about living off cigarettes, coffee and alcohol during their jet-setting days. Have you ever picked up a People magazine with the headline "Stars without Make-up", with unsuspecting actors caught without make-up on showing that a size 2 doesn't look so hot under natural light and au naturel.

The fairest of them all?   The ones who walk the talk of  Dr. Oz.

Notice the food choices of diners in shopping mall food courts next time you go out for lunch.  Often, the people eating the salads, lean meat dishes or yogurt drinks are the ones who are the best-looking and the healthiest of the lot.  Not to say that the guy or gal eating the salt-laden fries and burger looks greasy. 

Who at your work or school exhibits high energy and enthusiasm?  Probably those colleagues who exercise everyday. 

What about the folks who handle stress the best?  Eating well and keeping fit ensure that your personal equilibrium can withstand life's tremors.

In Dr. Oz's AND Roizen's,  YOU: Being Beautiful" book, there is a chapter which is entitled, "Get in the Mood: What You Can Do to Straighten Out Your Mind".  Emotional issues such as depression have an impact on your beauty and health.  Here are some tips in his beauty book on addressing bouts of depression in your life (pp. 242-245):

".........."Talk It Out: Don't stay bottled up. Talk it out.  Cognitive behavioural therapy helps people learn how their  thoughts contribute to their symptoms.  It suggests behavioural changes that they can make to change their environment, their response to their environment and ultimately their thoughts.

Sweat It Out: Exercise increases endorphins, that feel good hormone.  Exercise has been shown to be more effective than antidepressants in reducing major depression. 

Use Guided Imagery:  Go to a quiet place, relax and breathe deeply, then visualize yourself in different scenarios.  For example, picture a pleasant place, fighting disease or getting a job promotion or A on a paper.

Give Yourself Time:  Give yourself time to grieve whatever your loss.

Get a Community and Buddy:  Talking and walking for thirty minutes a day are the most effective strategies for treating and prevention depression.

Don't Say Don't:  : Your brain -especially the part of the brain that influences your cravings, your insula-hears "don't smoke" and reacts as if it hears "smoke".  And that stimulates the craving for smoking.  A much better approach is to flip the message. Instead of "don't smoke", say "Breathe free".  Instead of "Don't eat doughnuts," say, 'Have a handful of nuts".....  "

In my classroom I have garbage cans with pictures of eyeballs on them.  Anytime, I hear the words "I can't" from a student of mine, I hold up the garbage can. 

Maija's famous last words...........

"Beauty really is in the "I" of the beholder!"

Day Eleven: Shrink Your Waist-line and Your Carbon Footprint at the Same Time

Dr. Oz had Kate Geagen on his show on Friday last week.  She is a nutritionist who gave tips on a 2-day Weekend overhaul to get charged for the following workweek.  Dr. Oz had guests who shared some of their weekend practices e.g., sleeping in till noon, over-indulging in alcohol and food when entertaining with friends.  Ms. Geagen made suggestions on how to counteract those weekend habits that end up making us feel sluggish on our days off.  Her book "Go Green, Get Lean" sounds like a worthwhile read.

Weekend breakfasts: Make them healthy. Omelets with lots of your favourite veggies. Oatmeal with fruit, Greek yogurt, honey and cinnamon.  Throwing a weekend get-together?  Choose healthy appetizers like asparagus and dip.  Bring out one appetizer at a time to avoid guests gorging all at once on everything without enjoying the nuances of every flavour from each finger food. 

When it comes to drinking alcohol at parties, here is what Geagen recommended.  Drink two glasses of wine instead of four.  You save about 300 calories translating into a 5 lb loss in a year's time.  Switch to vodka soda flavoured with your favourite fruit juice. Equates to 100 calories per drink.  Or mix 4 oz of white wine with lemon lime seltzer.  Substituting a wine spritzer in lieu of a regular glass of wine equals a 6 lb weight loss at  the end of the year.

A friend of mine cut out beer (her favourite drink).  After a few months she lost over 10 lbs. 

Simple things we can do that make a big difference to our health.

  Around the world, everyone celebrated Earth Hour last night.  I invite you to join me with Dr. Oz's challenge which was posed on Friday's show,

"Rethink your Drink and Try Detox Appetizers". 

Food for thought. Or better yet, "Let's drink to that!".

From Publishers Weekly- Book Review for Go Green, Get Lean

Comparing a consumption-heavy lifestyle to a gas-guzzling SUV, Geagan arms readers with a dense but readable treatise on making healthier choices for body and planet. Over the course of six weeks, readers are encouraged to adopt a "flexitarian" diet, heavy on plants with limited amounts of fish, meat and chicken. In a week-by-week fashion, Geagan illustrates the benefits of greener consumption habits with straightforward, relevant data-not only do readers learn the benefits of adding more water to their diet, they also learn the fastest way to shrink their carbon footprint is eliminating bottled water-though she may alienate some with her presumption that we're all on the same sociopolitical page. Geagan keeps an impressive amount of research manageable with anecdotes, charts and digressions covering milk myths (it does not in fact help you lose weight); the fresh-frozen-or-canned debate; and requisite dining out tips. The already-converted and those sincerely interested in change should find this a valuable resource, but McMansion-dwelling, SUV-driving convenience-food junkies should prepare for a harsh talking-down to.
Copyright © Reed Business Information, a division of Reed Elsevier Inc. All rights reserved

Day Ten: Two Wheeled Words....To Wield Words..Spinning my way back

Last night I went to see the play, "SPIN" written and produced by Evalyn Parry in Toronto.  She weaved aspects of the womens' rights movement with the benefits of cycling.  BEST PLAY I HAVE SEEN IN AGES.  SHE IS A ONE WOMAN SHOW!   Check out the Youtube video below.

This morning I woke up and rode my bike. It was below freezing, I wore long underwear and cycled a few KM with my husband.  I went to the bike store to get a basket for the back of my bike and lights in case I cycle at night. 

  I felt free, young again and energized.  I could feel my leg muscles working (I haven't given them much of a formal work-out since my late twenties when I cycled regularly) hard!

I am not one for repetitious, indoor exercise.  To each is own.  Everyone prefers different ways to stay fit.  I can't just walk on a treadmill staring at a TV screen. I need to get somewhere. Wind up somewhere. Even if the destination is unfamiliar. I need to be moving. I also prefer being outdoors.

In my former life, I was a fitness class drop-out.  I am glad I found something I enjoy. I plan to stick with it. With the days getting longer, I hope to fit in cycling one or two weeknights a week and at least once on the weekends. 

Explore what sport or type of exercise matches your personality.  I have a long-time friend who loves her yoga and swears by it.  I know others who take spinning classes or jog.  My son is a tennis fanatic.  My daughter has been a fish since she was born. Go back and think about what you loved to do as a child.

Go easy on yourself.  Pacing myself, each time I "get on my bicycle" I will add a few more city blocks before making a U turn to head home.  I know my personality. If I over do it, I will quit. Listening to your body is important.

 I might have a cold but the fresh air and sunshine on my face was a better antidote than an over the counter cold tablet.

Can a bike be an agent of social change as much as an agent of physical change?  Watch her YouTube video and let me know!

Day Nine: Dr. Oz's $1 Diet

Remember I told you that Dr. Oz smiles on a variety of weekly and monthly magazine covers?  In this week's "Woman's World", the headline on the cover reads:   "Dr. Oz's $1 Diet  Can't afford to diet? Get slim eating healthy, filling meals that cost just pennies a serving!" 

Dr. Oz recommends eating at least five servings a day of fruits and vegetables. Fresh can often be expensive especially in the winter months, so Stephanie Nelson, a former guest on Dr. Oz says, "don't pay the premium for packaged salad or precut veggies". She is Dr. Oz's go-to gal for advice on saving at the supermarket.  "You can do it all yourself in less than five minutes. I've timed it! And the savings are 75%".  Produce in season is usually cheapest.  Another great option: frozen fruit and veggies.  "The nutrients are locked in, and the cost is about 50% less".

 What about when it comes to snacking?  Don't buy the pre-packed 100 calorie packs.  "You're paying someone $75 an hour to put your cookies in a baggie!", says Nelson.  Make your own snack-size poritions of whole-grain cereal or nuts instead. 

Stephanie Nelson has written a book called "The Coupon Mom's Guide to Cutting Your Grocery Bill in Half".  With the prices of groceries sky-rocketing, and for any of you readers out there with lots of mouths to feed, this book is worth investigating further.

On a personal note, I have come down with a cough and cold.  Moderate exercise when you are sick is important because the endorphins boost immunity.  Eating well is even more critical when one's immunity is down because every nutrient counts.  In Dr. Oz's "You Staying Young" book he mentions that singing and humour also boost immunity.  I will watching Dr. Oz later this evening.  He is supposed to have some guests that claim that you can use your mind to cure any ailment! Mind over matter.

It worked for me when I gave birth naturally to both my kids.  What about for illnesses? I will report back to you after the program.

Time to dust off my comedy DVDS and favourite CDs, eat and drink lots of Vitamin C rich foods, get some fresh air with equal periods of rest. The common cold is not going to get the better of me this time!

TGIF!

Part II : Day Eight: You Are What You Eat

Part Two: Day 8

A week into my year of living Dr. Oz. and this is what I have learned.

You are what you eat.

I've made wiser food choices this week and I have more vitality to show for it.   I am not "tired" by mid-afternoon and I am staying up later at night. (Which is great as a full-time working mom because we all need to carve out personal time, often putting ourselves last with nothing leftover for ourselves).

 If you eat a chocolate creme doughnut you wind up feeling like puffy yeasty dough for a few hours.

 If you eat haddock, lentil sundried tomatoe salad and carrots you feel light, satisfied and fulfilled.

On the days I have walked 10,000 steps or done some type of exercise, I sleep better. I feel more upbeat.  I  can deal with the unexpected ebb and flow of circumstances that arise beyond my control.

My clothes feel a tad looser and I don't have to loosen another notch of my belt after a meal.

Am I planning to stick with it? Yes, Dr. Oz has won me over!

On today's show Dr. Oz had Joseph Mercola, an alternative medicine expert.  Dr. Mercola spoke about "astaxanthin" which is a powerful, naturally derived anti-inflammatory supplement.  Astaxanthin surfaced about ten years ago. 10 mg/day taken with a fat soluable meal can help prevent cancer, arthritis and cataracts.   Astaxathin is 50 to 60 times more potent than Vitamin D or Vitamin C.  Athletes take it to improve their performance.  I am going to look further into this supplement.

I end the part two posting of day eight with Dr. Oz's closing from today's program, "Listen up, every day you get a brand new  opportunity to take control of your health.  So make the change today-it's the most important thing you can do for you and for the people you love....take care".

My year of  living Dr. Oz has just begun! To be continued.....

Day Eight: Stubborness and Self-Discipline are One and the Same

Being overly optimistic, my snow tires were removed last week. But, here in Canada, March is in like a Lion and out like a a Polar Bear!!

We had a snowstorm and it took me an hour to drive to work. Usually I write my posts around 7:30 a.m. Toronto time.  (Despite what the time says at the bottom of my blog). Sometimes, I write a second post in the evenings, reflecting on the day. 

Yesterday I was stressed getting to work.  Fender benders were at every corner.  Thus, I will be writing my posts nightly from this day forward. 

My husband cycled to work in the snowstorm! Can you believe it?  Research shows that it takes about 30 days of daily commitment to change a behaviour by introducing new habits.  How do you reach your lifestyle goals? With a healthy dose of strong will! My hubby incorporates cycling as part of his daily routine.  We are creatures habit.  Last night the roads were so icy, I called my husband and told him to take public transit home.  Worried, I didn't want him hit by a car or skid on icy street car tracks.

 Determined, he walked his bike nearly all the way home.  "I may be mad but I am not insane", was his answer. 

In the Dr. Oz "YOU on a Diet" book, he mentions that it will be a struggle to keep motivated and stick to changes in one's diet and exercise regime.  It's going to be an uphill climb. Eventually it becomes who you are.

Tonight, I will share my progress over the past seven days.  In the mean time, on Dr. Oz last night, a great tip was to use lemon balm tincture in water (a few drops in a glass) a few times a day to relieve stress and anxiety.  Driving with low visibility stressed me out yesterday. Coming home with a pounding head and racing heart, I reached for one of my frozen O'Henry bars.  That only made me feel worse with my blood sugar spiking up and then plummeting before dinner.

Today I will go pick up some lemon balm drops.  Some zest and zing rather than sugar will get me through the last few snow days.

Day Seven: Prevention Vs. Intervention

What works better?  Prevention or intervention?  Yesterday Dr. Oz had a 700 lb woman on his TV program.  Are we motivated to make long-lasting changes in our own lives when we see such extreme cases?

I vote "no".   When we see someone who is an exceptional case e.g., 100 lbs overweight, it's human nature to dismiss these examples, "I don't have anything to worry about. At least I am "not" as bad as she is".  It's part of human nature to compare ourselves. Mammalian self-preservation.

What or who motivates us?  Ordinary, everyday men and women are on my ballot.  There are those who have practiced preventative health measures their whole lives.  My friend's 87 year-old mom is an example. She still drives, grocery shops for herself, looks after her 90 year old husband and climbs up on stepstools to dust off shelves and the top of her refrigerator.  At a recent evening get-together I hosted, she came over exuding stamina standing and chatting with guests for hours until our New Year's Eve countdown.  She keeps busy and active, eats well, doesn't smoke nor drink. 

My fan club includes friends, family, strangers and acquaintances. Heart attack or cancer survivorsand those who have chronic illnesses.   Ones who have received unsettling test results.   They walk the track at seven a.m. or p.m. at my local highschool.  Combing the neighbourhood streets with a water bottle attached around a waist fanny back.  Cutting out toxins from their diet.

Makeover heroes are the people on the street. The ones we don't necessarily see on television.

If they can do it, so can I. So can you.

Day Six Part Two: IN CASE OF EMERGENCY.....

Here I am writing (and smiling before you -circa Nov. 2010) with my confession. At lunch time, I slipped out of my classroom, drove to a local convenience store and bought two O'Henry chocolate bars.  Peanuty, filled with nougat and caramel.  The shop had a two for one Tuesday deal. 

I haven't eaten either one. Yet.

I am not sure if it was a test. Self-temptation. I planned to have one this afternoon on my way home from work.  Grabbing the crinkly package, I was ready to rip the bar open. Something held me back. 

My kids read this blog. My husband, extended family members, in-laws, some colleagues,  strangers, neighbours, friends and friends of friends. Keeping it "real" and open means telling it like it is. 

I have to keep accountable to meet my goal of fitting into a size 8 in  a year from now.

"Have you lost any weight?" is a question many folks have asked me since I began. 

 My plan is to go on the 17th of every month  to the Mexx store in my hood', to try on skirts.  

Weighing yourself everyday is unreliable.  Time of day, time of month, before or after waking up, before or after visiting the washroom, sodium content of food...the variables that make weight fluctuate diffe person to person.  

Dr. Oz recommends letting clothing be your guide.  Waist size is more important than lbs. 

So the chocolate bars are sitting in my glove compartment box. 

 I hope I find them melted from the summer sun one day.

In the mean time, do you need to break glass? 

Day Six: When the Going Gets Tough

When the going gets tough, do the tough head on over to the drive through at Tim Hortons? (Tim Hortons is the equivalent of Dunkin' Donuts or Krispy Kreme in the USA).  I stayed up late last night, have yet to eat breakfast and feel my bad habits on how to start the day creeping in.  I have to jet off to do my morning commute to work and I am tempted to cheat.  Spiking up one's blood sugar after an overnight fast is not recommended by Dr. Oz when it comes to breakfast.

Sigh, I will focus on eating a banana on the run and eat some oatmeal before my school day begins!

Part Two: Day Five: What Time Is It Mr. Wolf?

From the time my  12 year old daughter Erin wakes up, until dinner time, she is asking me, "What are we having for dinner ?" 

Starting late last week, I have only stocked our family fridge and cupboards with healthy choices.  The days of take-out deli chicken wings, order in pizza and meat/cheese laden lasagna suppers are over.

We no longer have hot apple crumble and Hagen Daz ice cream nor red velvet cheesecake for desert.

These days it's salmon and dill, lentils and rice and every vegetable in mother earth's garden.  My pre-teen is missing the good old days. Hearing that I am preparing and serving fish every other meal seems less than enticing.

It will take some time to get everyone on board.  Tastebuds need to go through withdrawal too!

What time is it Mr. Wolf? 

DINNER TIME!!

On a different note, at the end of my work day when the table was cleared and the supper dishes stacked in the drying rack, I checked out my pedometer.  I did over 12,000 steps between standing and walking in my classroom and school, running errands, meal and clean-up at the end of the day. 

I read great book a few months ago, called "Live  A Little: Breaking the Rules Won't Break Your Health: Eat a Brownie * Blow Off Your Run * Stay Up Late *Stop Worrying About Your Health", by Susan Love and Alice Domar. 

There is a quiz in the book to ascertain whether or not you have a fitness level needed for basic health.  Can you walk a mile in twenty minutes?  Can you run a mile without stopping even if you do so slowly?  Can you stand on one foot for thirty seconds?  Can you sit in a chair and then stand up without using your arms?  Can you do your weekly grocery shop, and carry a heavy bag in each hand?  If you answered yes to every question-even the one-mile run-according to the authors you have basic levels of cardiovascular fitness, strength and balance. 

Research has looked at the physical activity of front-line workers such as nurses who are on their feet all day and they underestimate their activity levels. 

Although 10,000 steps is my daily goal, inadvertently I am achieving the amount by the end of my day as a mom juggling work and family responsibilities.  During the work week, I will focus more on my dietary choices.  Today on the Dr. Oz show, one of the topics included a dietitian who spoke about the importance of eating every three hours. Ensuring that during those food breaks, all four food groups are covered with healthy options. De-stressing at the end of the day suggestions included using lemon balm, passion flower and chamomile herbs.  There are some great non-caffeinated herbal teas with these ingredients that I have been enjoying for years including Sleepy-time Tea by Celsesstial Seasonings.

Everyone's health make over profile is unique and different according to his or her characteristics.  There might be someone who eats healthy but has a more sedentary job.  If one has a chronic health condition, illness or other health needs, he or she might have to fine tune his or her diet or fitness choices.  With any advice, it's best not to pigeon hole.

One size does not fit all!

Day Five: Change: Friend or Foe?

When one person changes in any context, the other person has to change.

 My husband took up cycling last fall.  He began cycling to and from work which is about 14 km round trip.  The first few weeks must have been tough for him.  He didn't complain and kept at it.  Even in rainstorms he donned his waterproof pants, jacket and headed out the door.  He's become a proficient urban cyclist.  I've been a spectator sitting on the side lines.  On the weekends, he usually spends  at least one of the days cycling leisurely around the city of Toronto. 

 He's invited me out to join him but I come up with excuses e.g, paper work, too tired.

  I have an old retro seventies bike that has no gears and the only time I took it out was last spring.  Our whole family spent an afternoon cycling through the ravines of Toronto.  I returned famished and in pain.  It took me 48 hours until my legs felt normal.  I didn't use the bike again.

 In healthy long-term relationships, each partner keeps the other one going.  My parents have been married 46 years and that's what keeps their love growing.  Being there for each other and giving one another a reason to keep loving and living.

Yesterday feeling inspired, I went to Canadian Tire to buy myself a bike.

 Kevin, the kind and helpful Sporting Goods salesman helped me try out several different models of bikes.  I found a CCM Hybrid bike for a little over $200.00 which was the perfect fit.  My smile went cheek to cheek as I waited patiently in line at the cashier telling everyone around me about the purpose of the bike, "I started to live the life of Dr. Oz. If you can't beat em', join em' as they say". 

There were little kids with their parents buying skipping ropes, bouncy balls and a few kiddie bikes near me.  My purchase made me happier than buying a new pair of leather boots, a French dress or new lipstick. 

Change is a state of flux.  It's our choice to make it our ally.  Hubby, if you are out there reading this....I am ready to ride off in the sunset with you!

Day Four: Why America's All Time Crush is Dr. Oz

Who is the heart throb of any "mature"/"middle-aged"/"slightly re-conditioned" woman?

 I vote for Dr. Oz.

On every newstand,  he is on covers of woman's weekly and monthly magazines.

What's his appeal?

He has a kind smile and uses a gentle,  informative approach to medical information. 
He is a cute 50 year old man! 
Dr. Oz is in incredible shape.  (He probably weighs less than I do). 
He floats in and out of our week-day lives making suggestions on healthy living. 

Dreamily, his predominantly female audience shrieks excitedly at the chance to be called on stage to be one of his assistants.  When women come up on stage and hug him enthusiastically, he blushes and is a humble flirt.

What I like about him is that he doesn't wave his finger with the doctor-know-it-all nagging persona.

 In his books and magazine articles, he seems to really want to give practical tips. 

He is on the cover of this month's Good Housekeeping.  In his article "How to lose 10 lbs and 2 inches in a month"' he says if you find yourself hungry throughout the day, then you aren't eating enough.  I have been filling up on fruit as soon as I feel a hunger pang rather than my first day where I spent the day light-headed and head-achy. 

Dr. Oz also talks about the importance of getting seven to eight hours of sleep a night.  He mentions this all the time.  With adequate sleep, your hunger hormones don't work over-time.  So for your night owls, out there....remember that research has found people who sleep less than six hours a night lose less weight than others.

His wife wrote a relationship self-help book.  She has killer good looks. I also read some advice she wrote on the Good Housekeeping website  about keeping the love alive in your marriage.  Couples should spend ten minutes every night talking to one another without interruptions or distractions.

Day Four advice: sleep, talk and eat fruit.

For your female readers, an extra tip c/o Dr. Oz:

Think of his boyish charm and warm smile every  1.000 steps you take on your 10,000 steps a day walk.  That keeps me going.

Dr. Oz is my pin-up man!

Day Three--Part Two-- Airing out the Dirty Laundry

Headline: COMING CLEAN

 In my four bedroom, two story family of five home, I used 3,954 steps to do laundry. Which leaves me with 6,046 steps to complete.  Going up and down  four flights of stairs throughout the morning used up over 1/3 of the steps required.

Dirty Laundry Secret:  On my way back home, I did what any ordinary woman on a second day diet/exercise program would do: sneak some cookies when nobody was watching.

Good News: I don't feel guilty about the cookies. Self-deprivation does not lead to self-esteem.  Self-denial leads to regret. 

Yes, parched and fatigued, as I walked by the Danish Pastry Shop in Toronto I bought a few home-baked, fresh cookies with cream icing. Absolutely mouth-watering amazing to eat on my final stretch home.

Everyone cheats on diets but doesn't admit it to themselves or others.  I am only human. Your average woman on a diet is me. 

Within reason, I am going to enjoy a little treat now and then.  What makes eating cookies more special when you are being calorie conscious is that you savour them in silence, enjoying every last mouthful .  Tasting each subtle flavour with every bite you take. 

Gee, maybe I should have done the"French Women Don't Get Fat" lifestyle for a year.  Champagne, croissants and escargot are part of  Mireille Guiliano's plan.

You have to be able to eat for pleasure even if you are on a diet.  If it feels too much like work, it won't be fun and it will be easier to be a health drop out.

Here is what I am learning:

Instead of hanging yourself out to dry,  let moderation be your guide.

Day Three: Is There An Easy Way Out?

My leg muscles today feel "tired" but thankfully not painful.  I suppose this is a good sign.  It is what one  wants to feel after a work out.  That Jane Fonda "go for the burn" feeling.

Yesterday I slipped into my doctor's office to get some hand cream.
"It's from doing too many dishes," I joked with my husband.

Or excessive hand washing considering I work with six and seven year olds all day.

I told my doctor's receptionist about my Dr. Oz commitment for a year and how hard it is to reach 10,000 steps in day. Doesn't sound like alot until you start walking and find it is longer than you think. She told me on average she does about 3,000 steps a day.  She would like to get in better shape but gave up on the idea.

 Nonetheless, this morning I am wondering is there  anyway I can avoid walking through the streets of Toronto.

Part of my typical weekend is spending about a half a day doing laundry.  I go up a lot of staircases in my home so I threw on my pedometer with the hope that I can at least get in half of my step quota in by time all the laundry is done.

 I won't have to tackle as  long of a walk mid-day.

My husband supports the blog and health makeover idea.

Except, he expressed some hesitancy as to whether or not,  I will maintain my momentum.

"I could inspire others like myself trying to tone up, lose some weight, eat and live better", I announced to him.

"See how it goes over the next two weeks,"  is what he told me.

He has loved all the new, exciting dishes I have cooked for dinner.  Rather than the same old, boring routine of rotating roast chicken, beef tacos, penne alfredo, lamb burgers, sole almondine, and take out, our latest meals are tasty and healthier. 

"Absolutely delicious", were his words when I took the advice of Dr. Oz last night and sprinkled cinnamon on the pork tenderloin I made.  I also threw on a flavoured vinegrette on baked potatoes along with fresh herbs and neither he nor I missed the garlic, creamy mashed potatoes of  yesteryear.

 I am curious to know how many steps I undertake as a full-time working mom during the work week.

 My rationale over the last nine years has been "I work with primary school aged children on my feet all day. I run errands after work, cook and do light house-keeping so I have got myself covered when it comes to exercise".

  I'll find out by soon enough. 

Getting out of having to do daily, regimented exercise is what my real goal is today.

I opened up my fridge door to figure out what I could have for breakfast.

 One of my fridge magnets reminded me, that "The best way out is always through" -Robert Frost.

Today,  I will have to begin my strength training and stretching program.

 My fantasy today: fried eggs and bacon.

Day Two: Ten Thousand Steps and Counting......

It ain't as easy as it looks! 

Humbled, I walk before you with  new insight. 

Walking 10,000 steps a day

 is a lot harder than I imagined!  This afternoon I assumed that getting to Broadview and Danforth from my house would be an easy 10,000 steps.  When I arrived at my destination I reached a little over 5,000.

I had envisioned taking the TTC bus route home after my spring walk only to to make a U turn and march back home.  Givng myself a daily pep talk to motivate myself is going to be part of my new lifestyle change. I feel tired out. How will I be able to do 363 more days of Dr. Oz?  As Jordin Sparks sings: (scroll down) 

                                                                                                                 10,000 steps on Lake Simcoe .

One step at a time
There's no need to rush
It's like learning to fly
Or falling in love
It's gonna happen and it's
Supposed to happen that we
Find the reasons why
On step at a time"

Moral of the story: When it comes to using a pedometer, there are no shortcuts.  It's hard to spin a yarn with numbers.

Day Two: Tips for me and "YOU"

Yesterday  Dr. Oz spoke of the dangers of combo drugs that are used to lose weight. Anti-seizure medications that cause serious side effects that are purportedly being prescribed as weight loss options.  Dr. Oz was not overly supportive but near the end of his program, announced (paraphrased), "I know that phones will be ringing off the hook as many viewers will be calling their doctors to ask about these new drugs.  It is a lot easier to take a pill than the hard work and discipline of diet and exercise ". 

My first tip is what is in his Diet book and "YOU: Staying Young Workout" DVD: Walk thirty minutes a day. Aim for 10,000 steps and do stretches and a strength training program two to three times a week.

I bought the Dr. Oz workout DVD in 2008. I have played the DVD twice. My excuse has been "I don't have the time".  I realized though today that "we" all can "find" the time when it comes to working out.

For example, today I went and had my snow tires removed and my oil changed on my van.  I sat reading the newspaper, watching the free streamed TSN on TV and people-watched for an hour and a half on a very comfortable leather chair.   During the time my car was serviced, I "could" and should have done my 10,000 steps for the day. About 25 minutes walking distance was a mall (with a Starbucks). 

Solace is found on page 201 of his book "YOU on a Diet" where he and co-author Michael Roizen write, "..know that it's OK to make mistakes...as long as you quickly get back on the right road...".

Second tip on his show last night had to do with beauty. Use mascara on your roots in between colour touch ups when you see the grey coming in to prevent destroying your mane with excessive dying. ( I have some grey hair.)  I went back to my natural colour this winter and this tip might come in useful in the years to come. 

Lastly, on the Real Age website of Dr. Oz, one of his tips is to pack portion size snacks in baggies to control serving size. 

I have served up three tips that are easy to put into use for today! 

For the rest of the day, I am going to think of what to add to jazz up "Rice and Lentils Espana" which serve as the main dish in my family tonight.  Maybe roasted red peppers or sun-dried tomatoes and fresh herbs?

Now to do my thirty minute walk basking in the spring like weather of Toronto!

Day Two The Dark Side of Dr Oz.....versus...Dr. Oz Sunny Side Up

8:15 a.m.

Confession:

Last night I was in the honeymoon phase of my make over.  Avoided wine and drank skim milk with dinner. Loaded up my plate with 2/3 vegies and 1/3 multi-grain pizza.  Walked another 6,400 steps to Blockbuster and back with my daughter.  Ate banana cake at Starbucks in order to rest weary legs as part of evening jaunt in spring like weather.

"Are you going to write about "this", in your blog?" asked Erin.
"You mean the cake?", I inquire.
"Yes, the cake and the fact you didn't want to walk here and I had to convince you not to drive?", added Erin.

"This is why you need to enable your coments  section on your blog, Mom", argued Erin.  "Then I can tell everyone  about the things you aren't writing about".

Okay so I am not perfect.  The dark side of Dr. Oz is that it is going to be tiring to do 10,000 steps a day and you are going to battle withdrawal symptoms whether they are due to the absence of sugar or other no nos. 
So for Day Two, I begin this morning telling you about the dark side of implementing change.  That your body will resist, your mind will fight back and it is your soul that keeps you going.

Day One

Top of the Mornin'!

Today is St. Patrick's Day.  

As it is March Break, I admittedly slept in this morning!

Dr. Oz regularly reminds his viewers and readers that the most important meal of the day is breakfast.

 Usually when I wake up I am not hungry.  I nag for everyone in my family  to eat a meal before heading out the door but I fill up on coffee and then chow down a five minute quick bowl of cereal in my classroom or a take out breakfast sandwich before my students file in. 

Within minutes of waking up, my kids asked me if we could go to McDonalds or a greasy spoon restaurant for some breakfast on the way up north to visit my parents.

"Absolutely not, it's my first day of living Dr. Oz so we are having a healthy breakfast!".  Both of them  scrunched up their noses and muttered something under their breath.

"We have those coupons to use", protested my 14 year old soon.

"It's not about saving money", I retorted.

"Okay, then how about you take us to McDonalds and you don't order anything?" asked my son.

"Nope, I am making smoothies if anyone wants one", I answered.

After breakfast I am off to buy a pedometer.

It's cold out, there's frost on the windows of the cars on our driveway and the idea of walking to the closet drug store to buy a pedometer doesn't appeal to me.  It will be about a forty minute walk round trip. I could drive but that would defeat my goals.

(As I write this I am drinking  coffee with cream and sugar.  Technically I have already veared off the Oz plan before I have begun. But, when I made my first cup of Colombian coffee, drinking it sans sucre with skim milk was not my idea of jolting my day with java. I missed the taste of coffee with the fixins. I consoled myself with the fact that most people are going to have slip ups especially when they first begin their health makeover).

Habits are hard to break.

 I'd rather be toasty warm in my plush blue robe watching a local morning talk show but I have told everyone I knowincluding strangers at the bar of the Bloor Street Diner last night about living Dr. Oz.

 I can't let myself down or my fellow North American average-sized woman.

Enough of the procrastination and blog chatter.

 Time to power up the Magic Bullet, bundle up in layers and get this program underway.

Day One 3:30 p.m.

I officially did 10,000 steps between walking across Lake Simcoe to an ice fishing spot, freezing my ears and extremeties off and back again to my parents' place.  The whole "exercise" philosophy that physical activity creates endorphins translating into good hormones that make you feel energetic is TRUE. 

Usually by this time of day I have a mid afternoon slump but I am feeling sharp and alive!  Fresh air, minnows and a south wind were my timbits today. Plus, I ate 2/3 vegetables for lunch (greek salad) and a chicken breast for lunch along with two cups of herbal tea.  Eating lighter and healthier =carefree and happier mood .

On Dr. Oz's website he mentions that in a 30 minute walk (4 miles per hour) you can burn 135 calories. 

Tonight I tune into Dr. Oz while I create a seafood, multi-grain pizza and spinach salad.  I will choose two suggestions from his show tonight to implement tomorrow.

My 12 year old daughter told me yesterday when I announced my intentions to create a blog,
"I think it would make more sense if you gain another 50 lbs first and then start the blog".

"Why?" I asked her.

"It would be more interesting", she said. 

Yeah, sure on American Reality TV this would be the norm.  But, in real life, most people are looking to lose 20-40 lbs. Most people are not 100 lbs overweight! 

The average woman is not 235 lbs but veering closer to 160 lbs.  She is the one who buys the $80.00 bottle of cellutite thigh reducing cream hoping to see instanteous results in 24 hours. 

Most of the people who are in Dr. Oz's audience are in the  30-50 age range carrying extra belly weight,falling into the hands of temptation when it comes to their health and waiting to be motivated to do something about it.

What propelled me to take action? 

Not having a size 12 piece of clothing fit when at one time I was size 6.

And the "Yes Men" made me do it. 

I saw the documentary "The Yes Men Fix the World". Two fellas who are fighting capitalism by playing hoaxes on major governmental agencies and corporations.  They were not sitting back complaining about the state of affairs in society. They did something.

Which is what I realized I had to do with my health.

Just do it.

Day Zero

March 16, 2011  Day Zero

Welcome to my Blog!

I have become the "average Size 14 American woman".  Joining the ranks of "plus size" does not appeal to me.  Yet as I sheepishly mumbled incoherent excuses about why I wasn't going to purchase any of the Size 12 skirts, I realized that I needed to dust off my Dr. Oz books, tune into his show and visit his website for some Oz re-educating.

Up until recently, I have been one of the lucky ones.  I haven't been on a diet in my life nor have I followed a daily exercise regime.  I was able to maintain my weight until my late thirties and then I slowly started gaining weight!  I went from a pre-pregnancy weight of a healthy 134 lbs to my current 160lbs.

Being  5'8 1/2" has helped me get away with the weight gain. Both deceiving myself and others.  It has also been easier to blame my predictment on being a big-boned Latvian Canadian rather than the fact that I am not active like I once was.
When I went to the Mexx clothing store this weekend and couldn't zip a size 12 skirt over my large butt, I realized I had to stop living in denial.

 It was time to "just do it". How? By taking a bite out of the rice cake rather than the twice weekly cupcake.

Plus, my husband who turned fifty a few months ago, began his own get health smart regime last fall. He  has lost 30lbs by cycling every day to work in snow, sleet, hail, rain, sunshine or fog.  He has become self-disciplined about exercise without any excuses and his actions have inspired me to live out the advice of Dr. Oz.

I am nervous! I haven't changed my eating habits since I have been in my early twenties.  I am dreading the change but excited to have a chance to renew my body, spirit and mind by making changes in my lifestyle.

To date, I cook meals using the four food groups. I eat three square meals a day and I don't snack late into the night nor throughout the day.  Except as expected, over the years my metabolism has slowed down and the lbs have snuck up on me!

 And I still indulge in fast food, especially when burger chains entice me with two for one coupons for breakfast sandwiches or value meal deals. Or when I grab that pastry to accompany my coffee to go!

I realized that despite being "on my feet" in the classroom, I am not doing much cardio or aerobic exercise that is heart healthy and fat burning.  I am not chasing after my pre-teen children or adult step-daughter. I don't heave todllers around all day like I used to.

Like anyone, I have my list of excuses. I am "too busy"and "too tired" to find the time to exercise.

Who am I kidding? Nestled in my cosy blended family of five, my perfect way to spend free time is with a newspaper, magazine or book in one hand and a glass of wine and aged cheddar  in the other. Or a cup of tea and a devon cream smeared scone dripping with raspberry jam lying under the shade of a tree or under a duvet.

Dr. Oz has been a part of my life in a sedantary fashion. Other thank popping daily Omega 3 and vitamin D pills as Dr. Oz recommends, and the occasional cup of green tea, I haven't walked the talk of Dr. Oz.

I can't let anyone down now that I have told a quarter of TO to follow my blog. I told my dental hygenist today to tune into my blog and explained to her that I was a hypocrite for watching Dr. Oz while sprawled out nightly on the couch snacking away on some forbidden junk food. My hygenist in return told me, 'you think that is bad, I eat pizza while lounging on my couch and watching the Biggest Loser".

In a few more hours,  my days of savouring rich soups, eating duck l'orange and creme carmel while drinking several glasses of wine in the process, come to a bittersweet end.

Yes, tomorrow is Day One of My Year of Living Dr. Oz.

  And despite gobbling up a  fast food submarine sandwich, white chocolate chip macademia cookies and washing it down with a soft drink today at lunch and meeting my husband for dinner and drinks at a downtown bar this evening, I am ready to live the life of Dr. Oz every day.

I went to the grocery store this evening and bought lentils, multi-grain breads, several types of fish, chick peas, skim milk, nuts, oatmeal, blueberries, low-fat yogurt, fresh herbs, every fruit and vegetable imaginable and tons of other low fat, healthy staples to fill my fridge and cupboards.

I am trying to get excited about drinking coffee tomorrow morning without my double double.  I am gearing up in mind to conjure up my meals to be 2/3 fruit and vegetables, and 1/3 grains and protein.  I ate up the leftover Swiss chocolate that my husband brought back from Switzerland while staring at the sugar-free alternatives in my fruit bowl.

 Tomorrow I will pick up a pedometer and take my first step, amongst many to get  10,000 steps a day.  My daughter has charged up her IPod and has loaned it to me.  I will tune into Dr. Oz on TV thanks to PVR. I will visit his website and live out his daily tips.

My goal is to get back to my healthy weight in the mid 130lbs range by next year and regain the energy and vitality that I have lost over the years. I want sound sleep and not feel like I am collapsing in bed by nine p.m. I want to be pro-active and preventative so I can guard myself against all those health ailments e.g., bad knees, high cholesterol, that creep up in middle age.  So far, I have been lucky when I get the blood test results during my annual check up. But heart disease runs in my family and my Dad got over colon cancer this past summer so I need to think about today and tomorrow.

I have to stick this out until March 17, 2012.  Next year during St. Paddy's Day I can toast success to the new, improved me and a thank you to Dr. Oz. 

Time to become more than a Dr. Oz couch potato follower. Living Dr. Oz here I come!