Gradual

I decided to change the day to write in my blog to Mondays. Sundays always seem so busy trying to get ready for the week that I always seem to forget about, so Monday it is.

So, I wrote in my blog last week, I was going to work on cleaning up my diet. Well best laid plans....After eating super healthy one day; I decided I needed to be more gradual with this. My # 1 priority is my running and I knew if I did to much at one time I would be setting myself up to fail. So, last Tuesday I gave up caffeine. Many may not thing this was difficult, but for me it was very hard. I was a Diet Dew drinker. I don't drink coffee so if I was dragging I reached for my Diet Dew. I would usually have a couple per day. Tuesday wasn't bad. Wednesday I started to get the headaches which I was prepared for. What I wasn't prepared for was how tired I was. So tired that at some point I almost face planted on my keyboard a couple times during work. I couldn't remember the last time I felt so tired. At one point I thought I was sick, but I was not, just wiped out. I also couldn't concentrate which can be a symptom of my anxiety, but not in this case. I couldn't concentrate because of how exhausted I was.

I decided to look up caffeine withdrawal symptom's. Wouldn't you know it? Extreme tiredness and failure to concentrate were at the top of the list. Around Friday I started to feel better and by Monday I am feeling so much better. It made me realize I never want to go through that again. So now my drink of choice is water

My list to gradually getting healthier is as follows:

• Week 1-Quit drinking caffeine-DONE
• Week 2-Stop eating candy and sweets
• Week 3-Cut down on simple carbs and try to eat complex carbs as much as possible
• Week4- Try to Eat only whole foods in my diet

This week my goal is to cut out sweets and candy starting tomorrow. I know I won't be perfect, no one is. I know that if I can gradually start changing my diet, by the 5th week I should be eating mostly fruits, veggie, healthy fats, lean protein, and complex carbs. If I have to I may need to do more than one week for a group, but if I do I know this is what I need to do to change my diet. An example is doing two weeks for sweets. This is what I think will work for me. Everyone has to chose a way that will work for themselves, this for me, is not a diet, but a gradual lifestyle change.

As always if anyone has any questions or comments leave them below,  my link for my fundraising will be below also if anyone want to donate. I hope everyone has a great week and will write more on my journey next Monday.

Paula

DetermiNation

taking better care if mysef.

Sorry I didn't write last week summer is flying by and I don't have the brakes to stop it!

I decided this week that I need to start taking better care of myself or I am not going to be able to do all my races this summer. I am going to test myself in the next few weeks and try something different that could help me both mentally and physically. Like this week I am going to really clean up my diet and try to eat whole healthy foods.  I will write down how I feel throughout the day. My goal is to see if my anxiety and depression are directly affected by my diet.

Changing my diet will also have a direct influence on my pre-diabetes. My family's genetic makeup, when it comes to diabetes, is very strong.  My mom, who is a nurse, has told me it's not if I get diabetes but when. Well, I am a bit stubborn and I really don't want to go on medication until I absolutely have to. To do this I have to take better care of myself by changing my diet. Although this sounds pretty simple; I  know it will not be easy, but I know in the long run it will be worth it.

So, here is my plan the next few weeks, try something new or something I have tried in the past to take care of myself. Whether it is meditation, yoga, watching less TV, journaling etc. I will try it and write in my blog about it each week.  If anyone has any ideas to better take care of myself leave it in the comments please.

My hope is that, maybe through brainstorming, I can try some new, healthy habits and others will learn from it.

Well, hope everyone had a good weekend., and always all comments are welcome.

I will be attaching my link to my donation page for DetermiNation, If anyone would like to donate all are welcome.

Thanks.

DetermiNation

DetermiNation

I am writing a short post this week and it as follows:

Okay as many of you know I have a very personal interest in eradicating cancer. :) My father died over 13 years ago from this disease. So, I am very happy to say I am working with DetermiNation again to raise money for cancer research. I will be doing the Mankato Half Marathon on 10/22/17 and by doing so raising money for a great cause. If anyone would like to donate I am attaching my fundraising page. Every little bit helps! When donating if anyone would like to reference a survivor or in memory of I will be wearing ribbons on race day with those names on it! Thank you!

Link to donate

Sometimes you just need a massage

My intent has always been to write every Sunday to be consistent. Unfortunately life got in the way this past Sunday. Some how I tweaked my neck. For the past week I have been unable to turn my head with out pain. Sometimes with training things like this happen and you have no idea how it happened. This was the case for me. I was using Advil, Tylenol and a heating pad for days and it did not seem to be getting better. Saturday I had a 5k. I knew running was not in the cards as it would just make it worse. Rather than forfeit the race or the experience, my friend and I just walked it at a brisk pace. We chatted the entire time and before we knew it 3.1 miles were done. It was fun, and I know that getting out there and moving was better than sitting on the couch. Always remember that.

Sunday my neck was still sore and stiff. Sitting up from a prone position was difficult.  My husband suggested a massage. This is something that I have done in the past while training, but had neglected to add to my training this time around.  After the massage my neck every day since has gotten better. Today it is almost 100%. My point to this short blog post is to remind everyone working out is great, but you also need to take care of yourself. This holds true whether training for a specific sport or just your normal wear and tear on the body from daily workouts. YOU NEED TO TAKE CARE OF YOURSELF. Massages are good way to do that. Just like drinking water and stretching, massages can make daily training easier. Don't wait until you actually have an injury like I did. With my training I am going to include monthly massage and hopefully I don't have anymore setbacks. Just remember do what is right for you, listen to your body and life is easier. :)

Well, I hope everyone is having a great week, as always all comments are welcome.

Thanks,

Paula