Makeover Monday Redux: Pucker Up!

Greetings from the giddy traveler! And profuse apologies for not updating more frequently. This has been a whirlwind couple of weeks with lots of miles and even more smiles. So far I've visited Albuquerque, Santa Fe, Las Vegas, Los Angeles, and San Francisco. I am living in a state of bliss. Fatigued bliss, but bliss nonetheless.

Some of you may remember one of my earliest posts on this blog on the reasons why I wanted to lose weight and adopt a healthier lifestyle. I'm happy to report that I can check another one off the list:

To travel to San Francisco and ride a bike uphill with my friend

On Saturday, my friend Morgan and I, along with two other dear friends, bicycled across the Golden Gate Bridge and into Sausalito, CA. There aren't enough words to describe how awesome I felt being able to complete that ride. It wasn't always elegant, but I made it!

Morgan has also taken me on bike rides to the Castro District and the Haight-Ashbury area. While she's been careful to avoid the truly horrific hills, there have been some tough spots for this Delta-dwelling gal. I've truly been thankful for all the squats and lunges I did this past summer. :)

As you might expect, I've also been doing LOTS of walking. Six hours one day in Venice, CA, five hours my first day here in San Franciso, and two hours today before our bike ride. I'm so grateful for being fit enough to do it and even more importantly, to enjoy it.

One negative of all this outdoor activity has been some serious chapped lips. First there were the desert winds, and then the beach winds in LA. The strong winds and cool temps on the Golden Gate Bridge certainly didn't help. That's why this Monday's re-visit is a January 2009 post with tips on treating chapped lips (linked). Hope you enjoy it.

I don't know when things will be back to normal here. Thank you for hanging in with me while I indulge myself in this joyous journey!

P.S.
I've updated photos through L.A. I'll update with San Francisco when my computer starts behaving properly.

Makeover Monday Redux: On Sleeping

Greetings from Las Vegas, where I have just spent five laugh-filled days with a fun and lively group of friends. The calories have been empty,the exercise mostly of the laugh-until-you-pee variety, and the sleep non-existent--pretty much the opposite of my normal life. But as they say, what goes on in Las Vegas stays in Las Vegas. Our gathering is officially over, and I'm looking forward to getting back to normal.

As I did last week, I'm "recirculating" a previous Makeover Monday post. To Sleep, Perchance to be Fit focused on the importance of establishing a sleep routine to benefit your sleep routine . Given that I've had 20 hours sleep in 5 days, it seems especially topical. :)

As posted on June 18, 2008:

By now, most of are aware of the studies that show a correlation between getting proper sleep and successful weight loss. I don't know about you, but I took to my bed for a week after I first read about it. Nothing happened. Apparently it works best in conjunction with proper diet and exercise. (There's always #$@&$ fine print, isn't there?)

When I first started reading about this notion of sleep as a weight loss aid (and if you haven't read up on it, click on the link in the previous paragraph—it's interesting!), I decided to add improved sleep habits to my fitness repertoire, at least on weekdays. No more getting started on some writing project at 10:00 p.m., no laundry at 11:00 p.m., no midnight chats with friends—oh wait, I still do that on occasion. (West coast friends, you know…)

It's not as easy as setting an alarm to go to sleep. I can't just stop in the middle of an email, get in bed, and fall asleep within minutes. Unless, of course, I haven't been getting proper amounts of sleep for the previous days, and then I've been known to fall asleep on the way TO the bed.

No, for me it's a transitional thing. My mind and body need time to adjust to the new event. First, we were up and moving around for 16-17 hours, now we're going to be still and horizontal for 7 or 8 hours. I have to go through the routine of shutting down all my systems, so to speak, and getting ready for bed. A bedtime routine does that for me.

I've sought out various tips and tricks over the past months, and I'll share some of them here, just in case they may be helpful to anyone else who needs to improve their sleep habits.

- Take a warm bath just before bedtime. The drop in body temperature may send a message to your brain that sleep is needed. Using aromatherapy products (I like lavender anything!) via bath oils or scented candles will improve the effects. This is also a good time to brush your teeth, moisturize, wonder if you have any clean clothes for the next day, etc. All signals to your mind and body that bedtime is imminent.

- Complete some gentle stretches, breathing exercises, or meditation to calm your mind and body. My favorite is to breathe slowly, counting backward from 60, inhaling on the even numbers and exhaling on the odd numbers. (I 'm usually asleep before I reach 30. *g*)

- Going against some popular weight loss advice, I find that a light snack close to bedtime helps me sleep better. A couple of slices of cold pizza and a short beer
will usually have me snoozing—gotcha! I'm kidding, of course. I usually have a small piece of low-fat cheese or a container of Dannon Light n' Fit yogurt (vanilla, if you were wondering). I think the reason I've made a habit of dairy or soy products as a bedtime snack is that they contain tryptophan which can make you feel quite sleepy. (Think about the glass of warm milk concept.) I don't drink hot tea, but I have it on good authority that a pre-bedtime cuppa is also a wonder worker.

- Avoid activities that stimulate the brain or body just before bedtime: email, computer games, physical exercise, caffeine, horror or action movies, spicy foods, etc. (You'll note the absence of sex on the list of stimulants to avoid. It is, of course, an exception. So go forth and stimulate with glee.)

- Go to bed at the same time every night. This is easier for those of us who don't have kids, I think. And don't care if there are dirty dishes in the sink and/or a load of laundry still to be done.

- If you've done all of these things and sleep still doesn't happen, it's best to get up and go into another room until you're ready to try again. Reading a book or listening to soft music might just help! (I would suggest reading my past blog entries as a sleep inducer, but getting on the computer isn't advisable as a pre-bedtime activity.*g*)

Establishing a bedtime routine that promotes deep, restful sleep isn't accomplished with a snap of the fingers. It takes a little practice. But it's well worth the effort! We'll be more mentally and physically alert, and better able to withstand the temptation to choose the wrong foods or tank the exercise in favor of the sofa.

How do you ensure you're getting proper rest? Do you have a bedtime ritual? Feel free to share….

And back to the present...I've taken few photos of Las Vegas, but I hope to get a few tomorrow. On Tuesday, it's on to Marina Del Rey, CA and then San Francisco later in the week. Photos will follow in the days ahead.

Needless to say, my RSS feeds are a teensy bit backed up. I apologize. I hope you're all doing well, and I'm very much looking forward to catching up with your worlds!
(photo by striatic)
~

Western Tour: The First Four Days

Four days, 1700 miles, 4 bananas, 4 yogurt parfaits, 3 apples, and 1 chocolate-dipped pretzel later....

You know, I've always been sympathetic to the Native American community, but until now, I never really understood the whole "sacredness of the land" thing. I get it now. The southwestern U.S. is truly a magical, amazing area.

My favorite place so far was Albuquerque's Old Town area. Lots of shops and restaurants, but also a large plaza to sit and people-watch. (It's also the locale of the choco-pretzel mentioned earlier.)



This is another favorite place and also a favorite memory. I actually rode up in this tram, which is something I never would've done before weight loss, for fear that other passengers might get off the car when they saw my size or the tram operators would've said I was too much of a risk. (The things we worry about!) Getting on the tram wasn't easy after weight loss, given the height and the slenderness of the cables holding the thing up, but I was determined to give it a whirl.
The view of Albuquerque was worth it. The sense of accomplishment was, as they say, priceless.

Eating has been in check, but well, let's just say it's also been luxurious. :) Very little "official" exercise, but hours of walking and stair climbing. I did try yesterday, but the tiny hotel fitness center was packed. As I post this, I'm heading to today's hotel fitness center (I have to, it's next to the breakfast area), and then more walking today at Hoover Dam and Las Vegas!

I have a few photos posted here.

Hope you're all having a spectacular week!

Makeover Monday Redux: Heads, We Win!

Just like the Hollywood set when they take a vacation, I'm airing a re-run this week. I was prompted to do it when my stylist suggested I increase my scalp massage to improve the blood flow to my scalp and improve the hair regrowth necessary after my bout of alopecia. I remembered posting about scalp massage before and figured there's no time like the present to share the info again.

From June 8, 2008: Heads, We Win!

A few weeks ago, our Monday Makeover focused on feet. This week we'll move all the way up to the tippy tops of our heads and pay a little special attention to our scalps.

I don't know about you folks, but my scalp hasn't seen so much sunshine and sweat in years and years. Working up said sweat six days a week means that I'm shampooing and conditioning more than ever. Plus, having lost a significant amount of weight, my hair has "thinned" (my stylist's term), which is not unexpected and not irreversible. Between the exercise and the weight loss, my scalp must be very confused. It deserves a good pampering.

Massage is a good place to start with the scalp TLC. It stimulates blood flow which will help feed the hair follicles. This will help to prevent and fight thinning such as I've experienced and reestablish the natural development of healthy hair. Not to mention that it's very calming and relaxing.

Scalp massage is easy AND you can do it yourself, even while shampooing if you wish:

1. Starting on your forehead, move the pads of your fingers in a
circular motion all along the arteries in the front, side, and back of the head.
2. Take a moment to continue those circular movements along the tendons on
the back of the neck. Ahhhhh.
3. Work your circles back up toward the top of the head.
4. Continue the pattern for about five minutes.

To be most effective, scalp massage should be done twice daily, morning and evening. (Oh goodie, a new habit to build!)

More kindnesses for your scalp:
Avoid using blow dryers too close to your scalp and hair. Too much heat isn't good for either one.

Avoid getting hair products (conditioners, styling gels and sprays) directly on the scalp as this can clog your hair follicles.

As with your skin, avoid over-exposing your hair and scalp to the wind and sun.

After swimming, shampoo your hair as soon as possible to remove any chlorine residue. Chlorine is extremely damaging to the hair and scalp.

Avoid tight hats and caps as they contribute to poor circulation, depriving the hair of proper nutrition.

Speaking of nutrition, avoid "crash and fad" diets. (As if I needed to tell you all that.) Proper nutrition is a key factor for healthy hair and skin.

~

And that's that! Not a lot of work but a pretty nice payoff. Your scalp and your hair will thank you for it.

I hope you all have a healthy, happy week!

~

The Tippy Toe Tour: The Western Edition

I apologize for my absence here and on your blogs. I'm frantically clicking away on a travel to-do list as I plan my next great adventure: a 30 day road trip out west. I've never had the opportunity to do anything like this before, and I probably shouldn't be doing it now. But I'm doing it anyway.

Here are the definite destinations:
Albuquerque, NM
Santa Fe, NM
Las Vegas, NV
Marina Del Ray, CA
San Francisco, CA

Most of those are sight-seeing stops, but I'll be visiting friends in Las Vegas and San Francisco. Much fun (and chocolate) will be had!

I still haven't finalized the return trip. Probable destinations:
Palm Springs, CA
Tucson, AZ
Las Cruces, NM
Fredericksburg, TX
Austin, TX (Miz, I'll let you know)
and then home.

Should I win a big jackpot in Vegas, any/all plans may change. Given that I have about $30 in my gambling fun, I'm not counting on it.

As you might expect, I'm slightly-to-moderately worried about weight gain. Since I know Las Vegas will be a food-centric experience (two buffets, an Italian restaurant, and homemade toffee on the agenda and those are just the events I know about), my plan is to avoid too much splurging on the trip out and to make sure I get in at least 30 minutes of good exercise every day. That won't be a problem in Santa Fe, Marina Del Rey, and San Francisco, but I'll have to be mindful in the other cities.

I'm going to violate one of my vacation rules, I think, and carry my exercise/food logging notebook with me. Usually, I don't bother logging when I'm on vacation, but with this one covering such a long period of time, I'm going to start out with the log. I do NOT plan to be obsessive about it, though. I'd rather gain 5 pounds--heck, 20 pounds!--than miss fun and meaningful experiences because I was in the room doing push-ups!

If nothing else, this will be a good experiment in moderation and balance. Unless, of course, it descends into some sort of adventure in gluttony and sloth. But I kind of doubt that will happen.

The adventure begins on Saturday! I'll be checking in as time allows and will hopefully have photos to share. (I heard the collective groan.) Consider yourselves warned! :)

Makeover Monday: Use This, Not That

While my interest in cooking remains in the not to mildly range, I've been collecting tips on how to make home-cooked dishes healthier and to reduce the calories involved, where possible. Most of the general guidelines I've learned are probably common knowledge among you cooking types, and I'll hope you'll share the results of your experiences with us in the comments. I share my notes here, primarily to get them recorded in one central place for my own future experimentation.

Sugar - Many recipes can tolerate a sugar reduction of 1/3 to 1/2. As I understand it, for cookies and cakes and such, you can replace the sugar you're omitting with nonfat dry milk to preserve the richness. Not only would that reduce calories, it would add protein, calcium, phosphorous, potassium, and other vitamins and minerals. Or you could double the amount of vanilla to increase the sweet taste without adding calories. Dried fruits (raisins, dates, or apricots) are also good choices to replace the omitted sugar.

Flour - You can add fiber to recipes by replacing 1/4 to 1/2 of all-purpose flour with whole wheat flour, oat bran, or ground oatmeal.

Fat - Apparently, many recipes are still quite tasty even if 1/3 of the fat is eliminated. For substitution, an equal amount of applesauce or plain, non-fat yogurt can be used. This will create extra moisture, so any liquids called for may need to be reduced. For flavorful fat substitutions , try substituting pureed prunes, pureed pumpkin, or grated zucchini for the omitted fat. You can also substitute 2 egg whites for 1 whole egg to reduce saturated fat.

Salt - While some recipes (yeast breads, rolls) need salt for texture and taste, other recipes can have the salt omitted or reduced substantially, and replaced with herbs and spices.

Obviously, these are just a few of the basics, and I'm sure there's sometimes a trade-off in taste or consistency. I'm sure there's also a lot of "tinkering" that goes on to find the right combination. I hear this is fun. :)

In cooking, as in life, there are all sorts of exchanges and trades that can be made. Cook's Thesaurus has an impressive list of substitutions. Fabulous Foods has some great suggestions for reducing fat content of recipes. HeartHealthyLiving magazine has an online slide show with good substitutions for common ingredients. And perhaps the most ambitious of all, VegetarianTimes has an awesome list of substitutions for meat ingredients.

With that, I'll pass the microphones to you all. Have you tried any of the substitutions described here? Do you have any other substitutions to share? Altered recipes you think the rest of us need to know about?

I'm looking forward to trying new, healthier recipes this winter. I'll never make "foodie" status, but it should be fun playing around with favorite older recipes. It will be my mission in life to come up with a healthier version of Rotel Cheese Dip. Holiday parties just aren't the same without it. :)

WINNERS - DVD & Book Giveaway

Network woes this a.m., but with luck this will get through...

The random number generator has spoken and we have our two winners:

For the Just My Size Yoga DVD*, the winner is Nartzit,

For Megan Garcia's book, MegaYoga*, the winner is Hanlie!

Thank you both for entering, and if you'll email me (cammysaid[at]gmail[dot]com) with your shipping particulars, I'll get your packages out ASAP.

Thanks to all who played!