It's Apple Pie Time...

Just when you thought you were free from the bondage of summer's cool ice creamy treats, you get hit with Autumnal deliciousness.  It starts with cinnamon and pumpkin scented candles, and air fresheners arriving in the stores, followed by candy corn and pallet loads of "fun size" candy bars for Halloween, and then WHAM! apples are coming out of your ears and really, what else can you do besides make pies?

Personally, I was left with a half bushel or so of apples from Jacques Orchards after the Hemlock Sawdust Days Dash 5k on Sunday.  An added benefit of being race coordinator?  Scoring all the leftover goodies from the food tables when all is said and done. What am I to do with all these apples though?

PIE!  Well...first I made an apple crisp to take over to the in-law's family luncheon on Sunday afternoon...but I'm sensing serious pie opportunity later this week.  Unfortunately, pie doesn't really fit on the spectrum of "health foods"--or does it?

Despite the fanciful nature of pie and its prominent placement on the Thanksgiving table each year, it is really a simple dish--flour, sugar, butter, fruit, spices, and maybe a bit of water.  While the ingredients are au naturel, the ratio of sugar and butter to fruit and spices is likely way off in Grandma's famous apple pie (with melted Wisconsin cheddar?) leading to a calorie-laden sweet treat, best reserved for the holidays.

However, as I've continually said--you have to eat things while they're in season.  This is when apples are at their best in Michigan, so holiday be damned, it's time for pie!  But in the interest of health, how could be lighten it up a bit?

Some thoughts--which I will experiment with later this week and let you know the results of next time:

1. Ditch the pie and make a "crisp" instead.  Health benefits? Elimination of the "double-crust calories," though you will still have that crumbly topping to healthify.  The addition of oatmeal and/or nuts, could mean added protein and fiber though.

2. Open top pie!  Why not make an apple-pie, pumpkin-pie style?  Instead of covering up those beautiful Michigan apples with a crust or a crumble, arrange them decoratively and serve open-top.  This eliminates any extra calories from a top crust or crumble.

3. Play around with the sugar content.  Still seeking a traditional apple pie?  Why not play around with the amount of sugar you add to sweeten the apples? At their peak, they probably don't need as much sugar as you would add, say in January.  Likewise, if you choose a sweeter variety of apple, you can downgrade the amount of refined sugars you need to add.  You might even try brown sugar instead of white--which has a richer taste and sweetness, pairs well with apples and cinnamon, and will require less of to do the same job.


4. Try out the new lineup of non-sugar sweeteners.  When I'm eating fruit, and it needs a little boost of sweetness, I like to add Stevia, which lends a sweet, yet natural taste, as it is made from a plant.  I recently purchased some packets of Nectresse as well, which is made from monk fruit.  It seems to have a similar natural sweet-quality to Stevia.  These products don't taste like sugar--and anyone who tells you otherwise is lying.  However, when you work toward eliminating sugar from your diet, you won't notice its replacement by these products as much.  To start, you might try to replace half the sugar with a non-sugar, calorie-free sweetener and see how you like it.

5.  Get radical.  I wonder what would happen if I made an apple crumb pie (or an apple crisp!), but used vanilla non-fat Greek yogurt in place of most of the butter in the crumble? Hmn, it would still provide the same quality of "moistness" as the oil, some sweetness too, so the sugar could be cut down, but questions remain about how it would hold up in the oven.  To be continued...

6. Try pie deconstructed.  Play around with the "concept" of pie.  It's cooked fruit.  It's a crunchy crust.  It's also possibly a la mode with ice cream...and maybe whipped cream on top too.  Why not cook up some apples in a pan with a bit of water, sweetener, and cinnamon?  Layer in a glass with crumbled low-calorie crunchy cookies, like vanilla wafers, and sugar-free, fat free, instant vanilla pudding and/or Cool Whip Lite?  It'll taste like pie, be a convenient single-serving, and eliminate a lot of the work and calories found in the traditional version.  It's the un-pie.

7.  Make a traditional pie.  Save yourself one piece to relish and dish out the

rest to friends and family via whimsical, homemade, wedge-shaped "pie boxes."  I once saw these in a Martha Stewart magazine...I'm sure you can find the pattern online somewhere.  You basically cut out some weird shape that, once folded and glued, resembles a triangular box, just-sized for pie.  You could even keep it closed with custom grosgrain ribbon and your own monogram hot-wax seal.  Ok..."ain't nobody got time for that"...but luckily Martha, being the entrepreneur that she is, realized the error of her ways and put them online for you, the uncrafty or busy consumer, to purchase: Pie Boxes.  The calorie-savings here are obvious, and you won't hear the remaining pie, in a muffled voice, calling your name at 3am from the cavernous retreat of the refrigerator.

And, as always, balance your treats with exercise.  Just because the temperature has dipped doesn't mean you have to give up your running, bicycling, etc.  Get out there and enjoy the crisp fall air, changing leaves, and scent of bonfires in the air!  Get yourself to a gym and figure out what's been going on in The Bold and the Beautiful since you  last saw it, while running on the elliptical, of course.  Feeling more motivated to eat that pie instead of go run in the cold? We've all been there.  Buy yourself some new cold-weather running gear--you'll want to wear it--and you'll look foolish if you're not actually running while wearing it, so problem solved (unless of course, you like to grocery shop in compression pants.)

The "Fun"damentals of the Race...

Well, as you can tell, I'm still off in my posting schedule, but we'll get there.  Today, I found a few minutes and would like to talk about a topic that's been on my mind for the last week or so...fun runs v.  races.

The other day on Facebook, a string of posts popped up about color runs, mud runs, etc. and what the general consensus was on them, etc.  My runner friend Amber, noted that they were often "overpriced" and "untimed;" therefore, they were not worth doing.  Now,  I do agree with the price element--some of these fun runs are outrageously priced.  If you're interested in having colored powder thrown at you, running through foam, or hoisting yourself over obstacles while being covered in mud, check Groupon for a discount first!  It's your best bet at saving yourself a buck or two--but is it still worth it if the run is not timed?

I say, yes.  Running is not always about the time or beating your PR.  And for

Renee & I, Community Colors 5k

some of us, it's never about the time--it's just about finishing!  This is why these "fun runs" have taken off in recent years--because there are a whole cohort of people out there, who only run for the "fun."  If you've gone to one of these runs you've probably noticed plenty of people who look like they haven't run a day in their lives (don't judge!) or groups of people dressed up in tutus, funny socks, or whimsical headgear.  Sometimes these are dedicated runners just out for a change of pace...and sometimes they are people who thought it sounded like fun--whether they run, walk, or crawl to the end.

Caitlyn and I, Eat Dirt 5k

Here's the thing--as someone who admitted HATED just about any and all forms of exercise until fairly recently, I applaud whoever it was that came up with these wacky fun runs, because it gets people off their couch and outside--getting exercise!  Anything that serves as such a motivator here in overweight, overstressed America deserves a second glance.  

However, fun runs are just that--fun.  Whether you're an all star athlete or a

Lisa & I, Grand Rapids Color Run

stay at home mom with a flair for the unusual, make sure you're having fun and not taking yourself too seriously in these "competitions."  They're not timed because the obstacles often take a while to complete or cause backups on the "course."  Additionally, because you have all types of runners/walkers participating, it's probably impossible to provide a viably timed course.  Do yourself, and everyone else in the run a favor and chill the f* out.  Sign up with a friend, get yourself some knee socks (I've been known to don a pair or tu[tu] myself), and have a good time--even if it means not running your fastest.


Now, what about "the race"?  Here, timing matters...in fact, it matters so much so that one may even debate the merits of the type of timing system used to time the race and the accuracy of the course distance.  It's an amazing feeling when you complete a race and you feel like you've given it your all...maybe even managed a new PR...or run your first 5k, 10k, half, etc.  For those who are more casual runners--don't be deterred by this perceived "intensity" of racing.  For many, the goal is still "to finish."  My goal, frankly, is always just "to finish"--and hopefully have a good time doing it!  Speed is nice...winning age categories is nice...but if I really wanted those things, I'd be out there doing speed work like it was my job--and dude, it's totally not my job, so it'll have to wait until next year (maybe).

Me at the Alma Highland Fest 10k

Plus, no one says you can't get out your superwoman outfit for that regular 5k race!  One thing I've noticed about runners--whether they know you or not, they will cheer you on.  It's really a bizarrely amazing community.  At just about every race I've competed in so far, there are people at the end--who don't know you--that are yelling "finish strong," "great job," "you're almost there," "keep going," etc. etc.  Who the heck are these people?  Fellow run junkies and run groupies--and probably a few random weirdos who just came out to see what the hullabaloo was all about.

So whether you're running for fun or running for speed, enjoy the run.

Gimme a "D," gimme an "I," gimme an "E," gimme a "T!" What's that spell?

Alas, the summer is over.  This morning, I thought I hard the faint cry of joy from parents around the state as their children boarded big yellow buses and trudged into red brick school buildings, adorned in their thoughtfully chosen "first day" outfits, faces scrubbed shiny, hair combed to perfection--full of high hopes and optimism, nervous excitement, dread, and maybe just a dash of fear.  Ah, the first day...

Well my first day was last week, so I'm already over it.  But my friend Laurie had a mournful Facebook post the other night, that caused me to reflect on the meaning of "autumn"--the resounding start of Fall.  

Laurie's post read as follows, "Goodbye thick, wonderful shakes from the Sinclair Grill. Goodbye turtle sundae's from the Whippy Dip. Goodbye Dove bars and Hagen Daze caramel pretzel bars. It was a salacious relationship. Goodbye Doritoes, Cheetos, and all manner of cookies from the training sessions. Goodbye pasta in so many forms. It was a delicious summer, but now to the wonderful veggies and fruits of the season, unadorned and healthy. Sounds like a plan..."

She's right.  Summer is filled with a certain carelessness for nutrition, a high probability of "ice cream for dinner"-type nights, and the ability to put things off until tomorrow.  However, with Fall comes a renewed attentiveness to schedules, duty, and the restricting clothes of careerism.  Along with which comes the often unfortunate reminder of summer gluttony, in the form of a little extra jiggle in your wiggle and a perhaps uncomfortable snugness to your favorite pair of Levis.  

In honor of full disclosure, I will fully admit to falling off (way off) the nutrition bandwagon over the last few weeks.  As summer came crashing to an end, work loads increased, and classes wreaked havoc on the carefree schedule (or lack thereof) of summer, I have found myself eating a whole lot of whatever too, without too much thought as to what, when, or how much.  And while I've felt the repercussions of my actions, not so much in the fit of my clothing, but rather in my insides, I felt "too busy" to get back to the healthy lifestyle I strive to live.

Laurie's post made me think of two important things in relation to the summer nutritional holocaust that is the life of Average America. Foremost, one should enjoy the last hurrahs of summer--one last lick of the delicious soft serve at the Merrill Dairy Bar...One last dip in the pool, despite the chill in the air, and the suspicious crunch of leaves underfoot...One final summer bbq, fresh corn on the cob drenched in butter and salt.  After all, summer is meant to be relished.  

Secondarily, one should never fall back on the "too busy" excuse to live a healthy life.  It was that very excuse that led me to steadily gain weight over the last ten years until I finally came to the realization that, at 30, I was far too young with far too much life left to live to be that out of shape and unhealthy.  Without a doubt, everyone has a half hour a day to dedicate to some form of exercise--people waste that much time and more on Facebook every day.  Life does get in the way of healthy routines--and the best of us fall back to our old ways--I'm not different from anyone else.  Living this life isn't easy, but it's worth it.

So now that the kids are back in school, schedules will start falling into place,

and healthy routines will adjust.  Dust yourself off, get back on the wagon, and start again.  The sooner the better--but enjoy those last few tastes of summer freedom before they give way to Fall's Friday night football games and work weeks filled with meetings.  The Merrill Dairy Bar closes after next weekend--for months and months!--Get a cone and savor the late afternoon warmth of the autumn sun on your shoulders.  The thought may just help get you through a few cold December mornings--as you pull on your compression pants and lace up your running shoes.  

Street Creepers and other Obstacles...

With day one of the semester behind me, I've found a few early morning minutes to get in a blog entry for this week.  As things become routine, I'm sure I'll find a more scheduled time to write!  Today, my morning run was cancelled by my aching feet.  Though heels might have seemed like a great idea on the first day of class, the after effects have shown otherwise.  Once again comfort will win out over fashion in the long run.

At any rate, today's post is something that I've been thinking about for the past week or so, and kept meaning to write up: My thoughts on running safety.  

You've read my rants about wearing the right gear and probably even wearing a Road ID bracelet, but there is more to running safety than just being properly outfitted for your run.  There are also "obstacles" to look out for, such as "street creepers."

What do I mean by street creepers?  Well, a while back...maybe a couple of months now...I noticed a large car slow to a stop in front of me while I was out running around the country roads.  The car then waited--for what I don't know--but the "suspicious me" was able to take a quick side jaunt around the lake drive to my left and duck into a wooded driveway for a moment until the car took off again.  It seemed a bit strange at the time, but I passed it off as my own paranoia and never saw the vehicle again.

However, the topic came to mind again recently when I ran into a running buddy who lives just down the road.  We often run the same route, though in opposite directions, and pass each other on our morning runs.  He told me he had a weird run-in with a van a couple times over the past few weeks, and thought he better pass the details along to me.  Basically, Rich saw a van do the same thing my car had done--in about the same location--as he was out running, but as he got closer, the vehicle took off.  The first time, he shrugged it off, but the second time it occurred to him, that from a distance, running, maybe he looked like me.  

Now, this is pretty darn creepy.  Yes, it could just be happenstance and confused people out driving and getting lost in the country--this does happen frequently as well...but what if there is something more to it?  What can I do?

This prompted me to think of "run safety" beyond just gear.  When I went to Louisville I took pepper spray with me for my morning runs.  I never had to use it, but it brought me peace of mind in an unknown city.  I hate to think that out here in the country I need to do the same, but I probably should have some sort of protection, just in case.  Until Glock makes a viable running holster, pepper spray it is--or I could start carrying a hammer like the one woman I always see out walking--both a nifty weight and protection.

Crime shows and 24/7 news coverage has led America to believe that the world we live in is much more dangerous than it used to be decades ago.  Studies have shown, it's actually far safer.  Television and society have played a mental trick on us, however, and we generally want to believe the worst.  This is not to say there aren't plenty of weirdos out there, however, so be cautious.

Upon reflection, I recommend a few things on this front.  Foremost, if you run

alone, carry protection.  Pepper spray is probably your best bet, and you can get a little can like the one I have, which straps onto your hand, so you barely think about carrying it, for around ten bucks.   That's pretty cheap for something that might save your life in the ultimate unthinkable scenario. 

Secondarily, carry a cell phone with you.  Now, I haven't done this in the past.  I have an iPhone and for all its technological wizardry, it's big.  Summer running gear doesn't generally have the greatest of pockets for that sort of thing and I can barely manage with my iPod strapped onto my arm, let alone the giant smart phone.  I always run near houses and generally figured I knew enough people along my route that if I ever ran into a problem (I was always thinking, injury), I could go to one of their houses for help.  Running into a creeper, however, is a different scenario where having a phone might be more immediately useful.  What to do?  

One could invest in one of those running belts with the gear pocket to store things like a cell phone, car keys, money, etc., but I'm beginning to think about all this stuff I'm strapping onto myself as over-complicating the pleasure of running.  Instead, I'm thinking about getting a TracPhone--the cheapo, tiny, flip model.  Perhaps they're not just for terrorists, murderers, and adulterers after all?  With the prepaid TracPhone, I can just get minimal minutes for that emergency call if I ever need it and the phone will "fit" on me somewhere, unlike the iPhone.

Finally, prevention is the best protection.   Best to avoid any situation where you'll need that pepper spray and phone if at all possible.  I'm certainly not saying to toss the running shoes in the closet, lock your doors, and flip on the police scanner--but to be aware of your surroundings while running.  

Turn down your music so you can hear cars and other things around you.  I'm all for sound quality, but that should not be confused with LOUD (Are you listening to me People driving around in Toyota Corollas with the bass turned all the way up?)  You should always be able to hear rear approaching cars and get out of the way.  Even if you presume that they'll see you in your neon yellow running onesie and orange Nikes--people are stupid.  Trust no one and look out for yourself. 

Likewise, take note of where you are running.  Is it a safe route?  Are there people/houses around?  While I could imagine running in the middle of nowhere to be a great mental relaxation, it also means that if that one car creeper rolls up, you've got nowhere to go.  Plan an "escape" per se.  Additionally, don't always run the same exact route at the same exact time.  Mix it up.  This will not only benefit your own sanity, but also disallow anyone that *might* be keeping an eye on you to plan something around your routine.  I always run in the same general area--around my house--but rarely at the same exact time each day and often different distances each day.

Also, don't ever assume it'll never happen to you.  Just because you're ____ age or ____ sex and believe you're not what creepers are into, I can tell you from seeing nearly every episode of 48 Hours Hard Evidence that there is a creeper for everyone...people with all different "types" they are interested in.  Scary, right?  Yes, it is a bit scary to think about--but thinking about it ahead of time will save you from that nightmare scenario and save your friends and family from fighting over your diamond earrings.  The world is a scary place...but it's also a fantastic place with lots to see and enjoy.  Plan ahead and avoid the undesirable part of reality--or at least give those street creepers a run for their money and make sure your episode of 48 Hours Hard Evidence is the extended two hour-long version. 

Depends what the definition of "is" is...

Trying to get back on the blogging band wagon, but the end of summer continues to plague me with business.  My apologies for my loyal fans!  Perhaps we can return to a solid schedule after courses start next week. 

This week, I've been thinking about the concept of exercise as "fun."  Now, I

would never have categorized those two things together before this last year, and many people still wouldn't, but I caught myself telling Bill Agresta the other day that I thought running was "fun."  He seemed to think it was NOT fun, despite he, himself, having been a runner for decades...but I suppose it all depends just what I mean by "fun."  The term, like most, is relative.  Taking a cue from President Clinton, it really depends what the definition of "is" is.

In contemplating just why I think running, in particular, is "fun" in my mind, I've discovered a bit about myself.  Everyone around me has always thought I was a person on top of my game--always getting things done ahead of time, trying to give 100% on anything I do, planning, organizing, details, details, details!  Now, I always just thought that was normal.  I mean, who bothers doing something and doesn't give it 100%???  However, my first inkling that this was perhaps not the standard came when I first had real officemates in graduate school--Francis in particular--who seemed astonished each semester as I posted to class discussion boards first each week and always had term papers done at least a week before the end of the semester.  Why wait until the last second? I thought.

Well, as I've learned in my journey through academia, both as a graduate student and now on the opposite end--there are a lot of people who just want to "get by."  Students ask me "how can I just get a 'C'?" Why wouldn't one aim for an 'A'?  Faculty stroll into class just before the start and make a dash for the door right after.  When I went into teaching, it was because I myself had a passion for learning and wanted to share that with others--not just do the bare minimum to get a paycheck.  There are, after all, far more lucrative ventures than teaching if it was just about the bottom line!

No, I think I like the feeling of pushing myself.  A challenge.  I like to do A LOT and feel bummed if I don't get as much done as I'd hoped--often far more than most people achieve in a day, week, month, lifetime, Phil often reminds me.  Just the other week I was talking to my old officemate Bill--and he was counting off the number of things I was currently involved in, despite the fact, I told him I felt like I "really slacked off" this summer after getting my doctorate.  

So, running is just like anything else in life that I enjoy--challenging.  As I've

mentioned before, it's not easy.  Few things worth doing are.  Even after months of working on it--it's really hard.  I've pushed myself to be able to gain distance and plan on a half marathon in November.  Next year, I hope to focus on getting faster.  Why? Who cares?  I'm never going to the Olympics, after all.  Just because it keeps it challenging--to me.  I may not be the fastest runner, but it's more of a personal competition than anything else--the challenge is really between me, myself, and I--not other runners around me, even at races. 

So, is running "fun" for me? Yes.  Is it hard--yes too.  Was getting a doctorate hard? Yes--but it was fun too.  Is it for everyone? No!  But that all depends on what your definition of fun is. 

Observations...

Hey all!  Sorry for my one week hiatus--my anniversary on Monday and anniversary vacation last weekend got the best of my time last week, so I didn't get a chance to blog.  However, all things considered, last week and weekend did provide a number of observations on which I feel the need to discuss here.

One.  Hubby finally listened to me and just bought me what I wanted for our anniversary.  I mean, not that I didn't want that bronze bust of him, but there were things I thought far more...erm..."useful." Mostly, this is in reference to my new Garmin GPS watch!  Now, like a true running nerd, I can track my every move!  Actually, I thought it'd be a good first step toward attempting to speed up my time--my project for next year--as it allows me to see my pace while I'm running, unlike my iPod, and even set a preferred pace to try to stick to.  Now I've got so much equipment strapped to myself, I'm practically bionic.

The "Squealer"--Yes, that's a Long John with Bacon!

Two.  Although I had a healthy eating plan for my trip to Traverse City this past weekend. (Really, I mapped out what salad I would get where!). It went totally out the window when we hit Clare and the Cops & Doughnuts shop.  For those of you from the Kalamazoo area, you know my (and Phil's) love affair with good doughnuts.  While none quite compare to Sweetwaters in Kzoo--the Cops made some pretty good stuff too.  And I had never been...so, I indulged.  Now, one doughnut certainly wouldn't do anyone in...and I did run seven miles the next day, but that combined with the other eating indiscretions of the weekend (Lobster poached in butter? Another glass of wine? Well it is our anniversary) still made for a frightening weigh-in on Monday morning.  It happens to the best of us, and what is there to do besides get back on the wagon?  

Three.  It's the end of the season!  Do you feel that chill in the air?  It means it's time to buy up on clearanced out gear!  I found some great stuff at Mejier for 50% off.  Check out the stores people!

Four.  There is a distinct difference between being admired as a fit and dapper individual, and being blatantly hit on by creepers.  Oddly enough, this is something I never experienced formerly--and I wasn't always fat, either.  Maybe I've somehow hit the trifecta of graceful aging, trim physique, and sexy hair that has suddenly brought about this upshift in men behaving badly?  Men of America--it is never appropriate to shout things from your pickup truck while driving by an attractive woman, and it is also never appropriate to swarm a good-looking woman in a country bar and ask her 1) Well, frankly, anything...but in particular, 2) if she's married (look for the ring first gentlemen!).  It is also never appropriate to yell that she has a "great body" as she is clearly scrambling to get the heck out of there.  Yes, on some (very low) level it's flattering, but on many more levels, it's just wrong.  Seriously, where do guys come up with this stuff?


Five.  I really realized what it is like to feel "fit" this past weekend.  I still have a hard time thinking of myself as any type of athlete...I still eat bad things now and again...and despite the obvious admiration of creepy guys everywhere, I mostly just see the same old me, slightly thinner.  However, this past weekend we hit up the Sleeping Bear Dunes in Glen Arbor and attempted to climb some of the dunes.  I'm not saying it was easy--but I certainly wasn't out of breath, or even sore.  I'm like, in shape or something?!  Phil noted that we made it to the top of Castle Rock in St. Ignace, so the dunes must be even higher (as he was having a rough time of it)--but I thought--that was a few year's back, and I was much heavier then (and it was darn hard to climb that thing--with stairs even!)...the difference is my health. 

Just some observations--now back to the business of life!

A Day Late and a Dollar Short...

Once again, running a day behind.  However, I did manage to pick up another class for the fall, work out all the bugs in my syllabi, hit up the farmer's market, run, and make pickles in the meantime, so all was not lost. :)

Something else amazing happened yesterday, which sparked the topic for

today's post.  My new earphones arrived via UPS!  Ok, yesterday UPS actually called to tell me they couldn't deliver to the post office box number I had given the company, so I wouldn't be getting my package until today--which wasn't so amazing.  The earphones are here now, however, and they're fantastic!  So today's blog is about proper fitness "equipment."

When I first started walking last year, I literally put on the tennis shoes I had and hit the streets around my apartment complex in Portage.  I usually walked in the evenings so if I got sweaty, who cared? I came home, took a shower, and was in for the night anyway.  I really didn't purchase any "special" equipment--and it's a tribute to the simplicity of good health to say that anyone can get out there and exercise without anything special.

As I increased my speed into a definite "power walk," I found it necessary to purchase some special equipment.  Like say, a good sports bra.  After all, at sixty pounds heavier--everything was a whole lot bigger.  After a few months, I likewise contemplated buying new shoes--but they seemed so expensive.  I also felt like I never really got a lot of use out of my current pair, even though I had owned them for a couple of years, so they were "probably" fine.

Now, fast forward to last winter when I finally convinced myself, after losing about 45 pounds, that I could probably run--at least a little bit.  It was cold out.  Things were covered in snow and/or ice on a regular basis.  While I was still dedicated to just 30 minutes of exercise a day--it was too darn cold to just "walk" even if it was a quick pace!  Running seemed like a good idea, but it's really hard to run in a scarf, pea coat, jeans, etc.  At this point, it was time to invest in some legitimate exercise apparel.  

Clothing specific to running (or any other individual sport) is generally a bit pricier than your standard cotton tank tops and basketball shorts--but it does have a purpose.  All those moisture-wicking, compression, spandex fabrics are legit.  This being said, you do not need to spend a million dollars putting together your wardrobe--though you certainly could with all that's available out there.

Primarily, you should invest in some good layering pieces for winter running if you run outside.  Compression pants and socks keep your leg muscles warmer (and it takes longer to warm up when you're running in 20' temps), leading to fewer injuries, and also aide in quicker recovery time post-run.  They are meant to fit snugly, but shouldn't be restraining (you are trying to move in them after all!)  If you don't like the Cat Woman/Batman look, you can always throw a pair of running shorts or track pants over them, but they're handy to wear underneath.  Likewise, invest in some of the thin, long-sleeved, compression tops or moisture-wicking shirts to layer under your jacket/sweatshirt.  I really like the stuff Under Armor makes.  It will take you a while to get the hang of how many layers you, individually, will need in a certain temperature to stay comfortable while you run, but eventually you'll know just what to wear when it's ___ temperature outside.

If you're still worried you'll look like a total spandex goon out there in all this garb, let me just say this--when clothing fits closer to your body (not tight!) it helps keep the warmth in while dispelling the moisture quickly.  When you wear something baggy, cold air from the outside easy blows around you, cooling you and your muscles down, making you feel "cold."  Trust me. Get the spandex if you're a winter runner!  Try shopping for stuff on sale (obviously) or at places like TJ Maxx, which offer a plethora of discounted name brand stuff.  You'll have to search through the racks, but there is some good stuff there on the cheap.  I would say your main investments for winter clothing should be a good pair of compression pants and a good, lightweight, but insulated jacket/sweatshirt specifically made for your sport.  These will be more expensive, but you can wear them day after day.  And pick up an earband, gloves, and neckwarmer too for those really chilly (or snowy--how depressing) days.

In the summertime, just as I did when I first started exercising, you can get away without the special equipment--but it does work better than the typical cotton tee in the summer too.  Cotton "breathes" but it can also feel like a heavy, wet, towel on those humid days--the moisture-wicking tanks and shorts won't do that.  You'll feel cooler--but I think it's more personal preference when it's nice out.  I mean, now is your chance to bare all in those Richard Simmons-short shorts, so have at it.

Socks are important too.  Some runners don't wear socks (apparently?) but if you do--and I do, so I recommend you do as well--check them out before buying.  Opt for socks specific to your sport--probably a little more snugly fitting with a little more spandex in them, for running.  I recently started getting some oddly placed blisters on my feet as I began adding distance so I tried out the Feetures brand of socks--lite, merino wool, and padded.  They are specific to your right and left foot and made just for walking/running.  They are also kind of pricey for socks--somewhere around ten to fifteen bucks a pair.  

Honestly? Meh.  On me, anyway, they fit nicely around the ankle and foot bed, but leave a lot of extra space in the toes.  True, they don't slide into my shoes--but I never really had that problem anyway.  They're nice, but I'm not sure they're nice enough for the price.  I also purchased some Adidas running socks, which, in my opinion, seem to work just as well and offer a better personal fit for me.  As for my blister issue--it seems to have stopped.  Maybe I just needed new socks in general--they're probably not manufactured to last forever.  Socks, like talk, are cheap.  Try 'em out and see what you and your feet prefer.

Shoes are probably the single most expensive and absolutely necessary investment any walker/runner will make.  You don't have to spend $500 on a pair of glow in the dark Nikes that promise to drive you home when you've had too much to drink--but you should be willing to make an investment on a quality pair of shoes that fit your feet well and are engineered for your specific sport.  Shoes are all personal preference and fit.  Go to a good running store and get your gait analyzed.  They should also be able to fit you for shoes and recommend certain brands that offer the type of support you'll need (high arches? narrow feet? wide feet?)  You'll also likely wear a larger size in a running shoe--usually half to a full size up, depending on the brand you go with.  If you want to save a few bucks--find a shoe you like and search the Internet for a better price on it.  I prefer New Balance shoes because I have narrow feet and they fit snugly yet have a wider toe box, so my problem hammer toes don't whack into the edges when I run.  

Finally, there's the entertainment factor.  I like to walk/run to music...and a variety at that!  My friend Tiffany recently queried Facebook about what type of armband to get for her iPhone/iPod.  There are lots of options. I always recommend things that are adjustable--the "one size fits all" standard is a ridiculous one, and almost never fits properly, whether we're talking arm bands or Halloween costumes.  

Additionally, headphones/earphones are in wide variety these days.  There are ear buds/phones, over the ear headphones, and those things that latch onto the outside of your ears.  Many of these made specifically for exercise.  Here again, it pays to invest in a pair made for working out.  They are often water (read: sweat) proof or resistant and coated with a different type of plastic that won't disintegrate from sweat, sunblock, etc.  Additionally, make sure you get a pair that stays snugly in/on your ears.  There is nothing worse than constantly trying to readjust your headphones while running.

Perhaps most important to me regarding earphones is sound quality.  I'm a music nerd and band geek--it's no secret.  If I'm going to listen to music it better be at optimal levels--and that doesn't mean LOUD.  I want to hear that lone bassoonist (and Lord knows, any band only needs one). I want to hear Billy Joel take a drink of whiskey in the middle of Piano Man, etc. Yurbuds are supposed to be great earphones for running, but I've experienced Bose--and I refuse to go back to substandard musical quality.

The Bose sound will freaking change your life--I kid you not.  They are not cheap, however.  So if you just aren't the music junkie I am, you might have a problem coughing up more than $100 for earphones.  There are, indeed, plenty of less-expensive versions that will get the job done for your workout, and most of you will probably never know what you're missing (So, so, sad...).  

Moral of the "equipment story" for today?  Get the stuff you need and think "quality" for those really important items.  Splurge here and there on items you find important, but don't feel obligated to break the bank.  It's not a fashion show, it's a lifestyle!

Wine About It, Why Don't You?

With all this talk of fall, it seemed painfully appropriate to discuss alcohol (hardy har har).  Though I don't recommend drinking while grading, as I once had an unfortunate mathematical situation while grading midterms and drinking wine...most of us like to relax with a glass or two of something, time and again.  Again, in my opinion, all things in moderation--your favorite adult beverage being no exception.

Now, you may have noticed that on most "diet plans" there is no room for alcoholic drinks.  True, most pack extra empty calories that are all too easy to drink down without really thinking about it, but if you're careful in what you're imbibing in, you can enjoy a round with your friends and not fall totally off the healthy living wagon.

Here's what you've got to do:  Foremost, avoid the sugary cocktails.  If you can't "taste the alcohol" it's probably being concealed by some artificially fruity flavor drowned in sugar.  Stick to the classic 1950s cocktails if you must--gin and tonic (get diet tonic water!), Manhattan, or the classic martini (Franklin Roosevelt's favorite drink!).  These drinks were far more simple than today's assortment--"sex on the beach," "broken golf cart," and "bloody Aztec," indeed.  The reason?  People partied with class in the 1950s--a cocktail party wasn't about getting wasted, but about "mingling" with your friends, neighbors, coworkers, etc.  Men wore suit jackets and women wore dresses--cocktail dresses!--and heels.  You couldn't get drunk while wearing heels--you'd be the talk of the town if you lost your balance after one too many at the Strazinski's luau party.

Also, there wasn't the plethora of preconceived mixes available for consumption in the marketplace.  My favorite cocktail, personally, is the classic margarita.  Do you know what it consists of?  Lime juice, triple sec, tequila, simple syrup, and ice.  A glass rimmed in salt is a nice touch too.  This doesn't require some fancy mix!  The calories in the original are minimal--it's not meant to be a super sweet drink.  In an effort to make the mixing quicker, easier, and more palatable to the American sweet tooth, however, margaritas have become a sugary-sweet neon green concoction.  Blech!

Not a mixologist?  Try scouting out the "low calorie" version of the necessary pre-made mixes--try Baja Bob's or Jose Cuervo's versions if you're a margarita fan.  "Skinny Girl" also offers up a variety of lower calorie options with the alcohol already included--admittedly, the margarita version was a little off-putting, however.  SG offers a lot of other choices too though, which I haven't tried yet.

Likewise, beer gets a bad wrap in the dieting world.  High in calories but typically low in alcohol content, prompting people to drink more of it, beer is a standard drink across America's college campuses.  Not that I condone this.  Beer is the number one cause of the "Freshman Fifteen" (or in some cases, sixty, ouch!)  I don't, in fact, even drink beer--but my graduate student comrades swear by the stuff--so how can you still enjoy a brew or two and lose weight? Or at least not gain any?  Choose wisely.

"I don't often drink beer, but when I do, I prefer Dos Equis." comes to

mind...what a great marketing campaign!  I love that guy.  But really--drink something of quality if you simply must have a beer--whether it be Dos Equis, Sam Adams, Bell's, or some other high-quality craft beer.  Same logic here as eating dessert--quality over quantity.  If you like the cheap stuff--and who am I to judge? (You know I'm judging you right now...) try the "light" versions. 

Finally, what about wine?  It's made from grapes so it's practically like drinking fruit, right?  Well, not quite.  Wine includes plenty of calories too.  I have a sticker that says "Will Run for Wine"--a poplar saying embellishing an assortment of running gear.  I've heard it takes about five miles of running to burn off a single glass of wine--maybe if you're drinking dessert wine.  Your standard whites and reds are right around a couple hundred calories per 8 oz, so that's still a couple of miles worth of running, but the calorie count is about the same for a standard 16 oz glass of beer, so choose your poison. 

Sister Bertha-Better-Than-You may tell you to avoid the intoxicating stuff if you're truly dedicated to losing weight and living a healthy lifestyle--but let's be real.  Alcohol plays a major part in American society.  Taverns were the places of politics in colonial days--temperance and prohibition formed a major debate for decades--and we've all heard what a great bargaining chip "white lightening" could be.  I say, all things in moderation, including your drink of choice.  

The Days Dwindle to a Precious Few...

Well, I've already mentioned that "Back to School Season" is upon us.  The last glimmering rays of August sunshine are about to stoke the energy of children who have laid bored for weeks upon weeks as they come to the realization, almost too late, that in just about a month, they'll be back in the classroom every weekday.  Bikes will be ridden, screams of glee will be heard in neighborhoods across America, and dripping ice cream cones will stand as the only embellishment needed for those cut-off shorts, flip flops, and tanks.

The thought of summer coming to an end is just as depressing for me.  Not that I don't secretly crave a daily schedule and being back to feeling like I'm doing something worthwhile with my days...but I do love  summer.  Mostly, I love the warmth and sunshine, and for me, the last few days of summer are always a bittersweet reminder of the chilly winter that will be back here in Michigan all too soon, bringing with it snow and ice.  Likewise, the end of summer makes me think about all the things I should have or still need to accomplish before the school year begins, which means STRESS.

August marks the beginning of my cram period.  Suddenly there are books to order, syllabi to update, lectures to revamp, clothes to fit and alter, and all the projects of summer to complete--refinishing that table, getting race letters out to the school for the Sawdust Days Dash, getting the chips in the 'ru fixed, etc.  And it becomes all too easy to say, forget about eating healthy or getting up early to run because "Ain't Nobody Got Time for That."

But as the days dwindle to a precious few I'm reminded of my old government/economics teacher from high school--the famous, or perhaps "infamous"--Bill.  Bill was known to use the "dwindle" quote near the end of the school year, but any time one season seems to wrap up and transition to the next, I'm reminded of him.  And now he's on Facebook, so it's all too easy to be reminded of him! (Check out http://site.hemlockrunner.com/ to see what I'm talking about non-Hemlockians!)

Despite the stress and things that need to get done, thinking of Bill makes me also think about running.  Bill was an avid runner--and was even known as "Marathon Man" by the locals for a time--until he slipped and broke his hip a few years back.  He's still out there though, walking and doing the "Agresta shuffle" around the HS track every morning chance he gets, however.  And here's the thing, when times are stressful is exactly when we need exercise and healthy habits the most.

Exercise has been easier to keep up with this last couple of weeks as the impending autumn has started to creep into my mind--luckily it has become a staple in my daily life.  Though I've cut a few of my runs short--I have managed to get out there most days, per usual, and have even done a couple of five mile runs with my friend Jacob, back in town from Virginia for a few days.  Though I would have preferred to have run a bit farther--cutting it short was worth it to visit with an old friend.  And while my mind told me "I don't have time for this," my body thanked me afterwards by feeling less stressed.  

Eating, however, has been kind of rough.  Busy means, no time to grocery

shop, which means, slim pickings to cook for dinner--or going out.  Also, I had to make sample cakes for the big Sam-Adams Affair (Read: Wedding) and ultimately consumed far more sugar and Crisco than I think I have in the last six months.  By this weekend, I was feeling it.  While eating "junk" may sound delicious from time to time, I have found that I simply can't do it like I used to.  That's a good thing--I'm more motivated to get back to healthy eating.  Which, hopefully starts today, as I scored some awesome green beans, zucchini, and peaches from the farmer's market in Midland.

So, although the days are dwindling to a precious few, don't use that as an excuse to go back on everything you've built up over the summer--working toward getting fit, eating better, and staying healthy.  Remember, despite the stress, it is a lifestyle change.  There are good days and bad in a "healthy world," but keep pushing yourself to have more good than not.  If all else fails, think about Bill--who ran, literally, everywhere for the last forty-some years of his life, and even after breaking his hip, is STILL out there.  I doubt your excuse to sleep in is better.

"Qu'ils mangent de la brioche!"--Let them Eat Cake! And You can Too...

So, what with the recent arrival of the new little one across the pond, I've had royalty on the brain!  And the phrase that came to mind regarding royalty, as I was out running this morning, was "Let them eat cake!"--a supposedly snide comment made by Mrs. King Louis XVI, Marie Antoinette, of France back in the 1700s.  Historically--yeah, she probably never said such a thing (she was, after all, an intelligent and supposedly sensitive woman--at least a politically aware one!), but she will forever be synonymous with the catchphrase--and therefore, synonymous with royalty and food in my mind.

Perhaps a more fitting and TRUTHFUL historical anecdote would be the tale of

when King George and Queen Elizabeth visited the United States during the Franklin Roosevelt administration. (I was likewise reminded of this story while watching a rerun of Frasier last night where Marty gets a new grill and comments that it's probably the same one the Queen uses in England, to which Daphne scoffs that the latest postage stamp in England has her wearing grill mitts and tongs!).  At any rate, back in 1939, the King and Queen journeyed to Canada and made a road trip down to New York State.  Desiring a "typical American meal" Roosevelt--in true Roosevelt fashion--decided to serve them hotdogs and have a picnic at Top Cottage, his personal retreat on the family property in Hyde Park, NY.  Can you imagine the King and Queen of England sitting around noshing on a Kogel?


But I'm getting away from the topic at hand--cake!  An even older phrase highlighting this delicious meal-end might be, "You can't have your cake and eat it too."  Well, what in the heck does that mean?  We've all heard it applied to various situations in life, and according to the Internet (which means it must be true), it turned up somewhere during the 1500s.  It sounds bizarre, but we all seem to "get it"--you can't or rather shouldn't have the good things and still desire or partake in more re: life, relationships, food.

In particular, cake is generally something avoided in a healthier world--I mean, look at the basic ingredients:  Flour, sugar, eggs, milk, butter.  Nothing inherently wrong with those things, but when mixed together and combined with leavening agents and flavorings they stand as a deliciously dangerous concoction that is, for some reason, used as the ultimate celebratory food across the United States.  Again, we're back to American culture and custom here.  I know no Ellison-family birthday would be complete without a "brown on brown round" (a round chocolate cake with chocolate frosting--and probably a few sprinkles for a "festive look.).

The problem with cake is that it has become a celebratory staple, not a regular meal staple--leaving us to often partake in too much cake when we do get a chance.  It takes time to bake a cake (despite the ease of boxed cake mixes) and effort to decorate one (even with the availability of canned frostings and decorations).  In the workaday, fast-paced lifestyle of Americans, they just don't bother with this unless there's something worth making it for--a birthday, anniversary, etc.  Combined with our modern obsession with dieting and "health," cake has lost its prominent place in everyday American life--but clearly not its status.  There was a time, however, when cake was a standard.

Ah yes, the 1950s, a glorious decade of cocktail parties, the Eisenhower administration, and the ice box cake.  Look back at any '50s Era cookbook and you'll see recipe after recipe for cakes!  Ice box, bundt, upside-down varieties, pound, angel, and devil's food...the list was never ending.  And, as every good housewife knew, you needed a variety of cake recipes because it was pretty common to have some sort of dessert at the end of every dinner--and especially when you needed to wow the husband's "boss." The good old days.

Now, I'm certainly not recommending you make a cake every day, but we have discussed eating dessert--maybe even a little every day (as my friend Christa suggests, the amount dependent upon one's workout for the day).  Cake gets a bad wrap overall though, which is why it has been relegated to once a year occasions.  I, however, love cake.  I love to bake cakes, I like to decorate cakes, and I like to eat cake.  

In fact, cake making is one of my many hobbies.  I sometimes dust off the old

pastry bag and turn out the occasional wedding or birthday cake for friends and family.  This is what I'll be up to this week as I make up some sample "cake tasting" flavors and decorations for my friends Adam and Samantha who are tying the knot in October.  I'm Best (wo)Man and also the cake lady for the nuptials.  Now, let's be real.  These cakes are meant to be a slice of decadence shared with friends and family on this once in a lifetime (hopefully) occasion--no one wants to eat healthy at a wedding, cake included!  After all, this is the point when the bride can start "letting herself go," right?

So, while I'll be making up the real deal this week for Adam and Sam, I recommend a "healthier" version of the cake for everyday affairs.  Let's bring back the cake. Long live the Cake! 

Just about any cake recipe can be "healthed up" as I like to say.  Replace the oil (or the majority of it) with a fruit puree (choose flavors wisely).  Cut the sweetener amount by a quarter to half and use half sugar and half Stevia in the Raw.  Replace the eggs with egg whites or egg beaters.  Replace whole milk with skim or water.  Right there, you have saved yourself hundreds of calories off the total cake.  You might even try replacing part of the all purpose flour with whole wheat flour--you won't save yourself calories, but it'll add some extra nutrition. 

What about frosting?!  Who wants to eat a cake without frosting?  Try using sugar free instant pudding mix (flavor is up to you!) mixed with half the regular amount of skim milk.  Use this mixture to fill cakes (the goo between the layers) or mix it with half a container of lite or fat free Cool Whip for a light and fluffy frosting!  Yum and guilt free.  Ditch the cream cheese, this stuff is great on dense cakes too.

So you see, with a little know-how and a bit of creativity, the cake doesn't

have to be the King Edward VIII of dinner (Edward abdicated in order to marry American (and married AND once divorced!) Mrs. Wallis Simpson, making it a mega British scandal...or great love story, depending on your view) and can instead be something to be proud of...on any night of the week.  So you see, living a healthy lifestyle one can have their cake--and even eat it too!

Back to School Time!

Cue the Rubberband Man...(remember those awesome commercials?!) because it's back to school time!

Yes kiddies, I caught the first glimpse of 15 cent notebooks in the Sunday

advertisements--a sure sign that schooldays are just around the corner.  What does this mean for adults? Well if you're a parent, I always assumed this meant much rejoicing and jubilation.  If you're a teacher, it's a mixed bag of emotions, I gather.  If you're a professor, it means it's almost tweed season, so bust out the blazers and argyle because it's time to get back to the business of learning!

Reality check:  You've been working out and eating right all summer, which means you're probably due for some new clothes!  Even if you're not a student or teacher, everything magically goes on sale at this point in the year, so why not invest in yourself?

This is just what I was up to yesterday when I received a text from my Pennsylvania bestie, Rachel.  She brought up an all too typical dilemma--what do you do when you've lost enough weight that your current size is far too big, but you're not quite comfortably down to that next size, yet?  Since I don't recommend the angry route of starving yourself into that lower size (at least,

I would be angry if I attempted this) just to get a quick fit--I had to recommend she just wait it out until she worked her way into it the healthier way.  It'll happen sooner rather than later and you might even forget about it until all of a sudden you're below that next size down too!  I was hauling around a bunch of pants in smaller sizes when I first started my weight loss journey and by the time it got cool enough out to wear them, and I pulled them out of storage excited to fit into them--I had already under-grown them!  Keep in mind, however, I don't recommend you buy a smaller size until you actually fit into it--for me, anyway, there is nothing more depressing than having a smaller size lying around (especially in something new and fabulous) that you can't fit into.  Wait and make that purchase a reward to yourself for a job well done!


I also chatted with my friend Audrey on Facebook the other day about buying interview-appropriate attire for the steamy weather we've been having in Michigan lately.  She started out the conversation with "Remember when you were chubby..."  But buying a combination of heat-appropriate and interview-ready gear is difficult at any size.  As a professor, I attempt to look at least business-casual every day that I'm in the classroom.  Partly because I'm "not that old," though my students may disagree, and partly because I think this is an appropriate look for someone in my position.  I also think students shouldn't be allowed to wear pajama pants to class, but maybe that's just my radical side talking...

So what sage advice did I offer Audrey?  Well, life in the interview room is

pretty similar to life in the board room in that conservative blazers, skirts, pants, and heels still rule--but how to remake the black wool suit for summer?  I suggested she look for more modern jacket options--short sleeves or 3/4-length sleeves in a lighter color such as lime green (Ha!) Not really--my actual suggestion was gray or even white (it's still before Labor Day!)  And that she look for natural fabrics, like cotton or wool blends, that offer more breathability than man-made.  Not much one can do about the pants or skirt option--but we can take a hint from our southern sisters and leave the pantyhose at home on hot days.  I'm sure she looked "cool" whatever she wore, despite the heat.

So what about shopping in various size ranges?  Well, when I was heavier, I was at the top of the "normal" size range, and now I"m at the bottom.  It's not any easier.  Many manufacturers of professional clothing don't make sizes in either range!  Or I have to order my size off the internet (women, let's hear that collective groan about online clothing shopping).  And while I'm no fashion maven, I do know one thing.  It's all about "fit."  Whether you're heavy, thin, in-between, or still losing weight, buy what "fits."  You'll look better and you'll feel better--and we're better at whatever we're doing (taking over the world?) when we feel good in the clothes we're wearing!  Likewise, leave the platform shoes at home, and actually get your pants hemmed to an appropriate length--something I always have to do as a not-quite-petite, short person.  

Gentlemen--the same rules apply to you.  Buy clothes that fit, more than once every decade.  Though you may think you can still rock out that electric blue suit you bought in high school, the extra twenty-pounds you've gained since then and the fashion police sorely disagree.  Invest in a classic suit, quality shirts, ties, shoes, etc. that will last (especially if you don't wear these things in your everyday world) and remain stylish for years--but not ten years or more!  This also means avoiding "trends" like skinny ties, wide lapels, or slim cut or skinny pants (I cannot wait for this trend to go away for men).  And get something altered to fit you, why don't ya?  Maybe you're uncomfortable with the Ukrainian seamstress at Men's Wearhouse giving you the once over, but trust me, it's well worth it for all the hot chicks or cool dudes (whatever your preference) you're gonna pick up when wearing it.  In three years when you put it on again and you've gained/lost fifteen pounds--have it altered again or buy new.  Fit is everything! And just because you're wearing athletic shorts, a logo-ed T-shirt, and sneakers does not mean you're an athlete--especially when you're in your 8am US History course--how hard is it to put on a pair of jeans? Not very. Like Nike says, Just do it!

And finally, some words of advice for the student population out there

overall...I'm begging you, pick your pants up off the ground and put on a belt.  Leave the pajamas at home where they belong, and TRY to find something clean to wear to class every day--this may mean you have to do your own laundry from time to time.

Ladies, think about what you've got on before you leave your house, dorm, apartment--if your mom wouldn't let you out of the house wearing it, your teachers/professors/boss probably don't want to see it either (Jackie O. wouldn't have been caught dead wearing see-through stretch pants out in public!).  Those of us working to shape young minds appreciate it more than you know, and frankly, some of you need all the help you can get!