Starling Fitness: Daily writings on Fitness, Diet, and Health

Wendy Bumgardner has an entry on how to save the planet by walking:

• Ways to Use Walking for the Planet

She has many recommendations, most of which seem like they were added to pad the list. The most important one she talked about, however was walking instead of driving.

I’m a big fan of this one, but it takes some planning to pull it off.

Wendy recommends that you can replace your workout with one 3 mile walk. That’s a 1.5 mile walk to wherever you’re going and a 1.5 mile back. The first step is to look at your house on Mapquest:

• Mapquest

Adjust the zoom level until you’re at the zoom level where the legend is 800 m and 2400 ft. That’s a good zoom for you to work with.

Print up that map. A mile and a half is 7920 feet, so using the legend on the printed map, draw a circle that is 3 miles in diameter around your house like this. I used the old house I grew up in as an example:

After you have your circle drawn, find out what is within that 1.5 mile radius. It’s difficult to tell what is there from just the map, so this will take some planning and thought. There are a couple of parks I could walk to, the grocery store on 4000 West and the Home Depot on 5600 West.

Make a list of everything that is within that circle. Any time you need to go to anything within the circle, walk instead of driving.

You can do the same thing around your place of employment. You can achieve a 3.0 mile walk within an hour, but only if you walk quickly and don’t spend a lot of time at your destination. Next time you need to run an errand at your lunch break, see if the destination is within your circle. If it is, get in a workout AND save gasoline.

When I lived on White Cherry Way, I was a kid. I didn’t have a choice. My only choices were walking or riding my bike if I wanted to go somewhere. I knew all the places that I could easily get to, which wasn’t very many in the suburbs. Now that I live downtown, I have hundreds of places within my 1.5 mile radius. The funny thing is, when I drew the circle around my current house, I realized that there are a bunch of places that I could walk to that I never go to because they are west of my home. It opened up at least twenty more options for me by just printing out the map and drawing the circle.

Just replacing one errand a day by walking instead of driving can not only help you save money on gas but make you healthier. Print up a map of your neighborhood and do it today!

Thanksgiving is coming for most of you. For me for the last few years, I’ve had two Thanksgiving dinners in one day: one with my family and one with Mike’s family. I am here to tell you that you can lose weight the week of Thanksgiving. A couple of years ago, I wrote an entire series about how to do just that:

• Starling Fitness » How To Enjoy Thanksgiving Without Guilt

• Starling Fitness » Thanksgiving Calorie List

• Starling Fitness » I Blew It On Thanksgiving! Now What?

• Starling Fitness » Dealing with Post-Thanksgiving Temptation

I really should have read this series before last weekend, however. This year, my family celebrated Thanksgiving last Sunday instead of this Thursday. My first thought was, “Great! I won’t have to figure out how to fit two meals in one day.” I can do that AND lose weight, but it was great to know that I didn’t have to.

Unfortunately, I didn’t plan how I was going to tackle the one Thanksgiving meal last Sunday. I ended up using far more Flex Points than I have and now I have another meal with Mike’s family on Thursday. This time, I’m planning exactly what I’m going to eat and how I’m going to survive.

As you head into this holiday season, don’t give up. It is possible to eat healthy AND enjoy the fruits of the season. All you have to do is plan for them and stick with your plan. Wishing you the best this holiday, now go give it to yourself!

With all the holiday celebrations coming up, I’ve found a daily run to be the best thing to keep me on track. I might not be able to keep eating healthy, but I can always fit in a walk or run. The challenges have been so helpful to me to keep on track. Click over to Runner+ to see all the results.

Casio ran a total of 9.82 miles last week and took home the Level 1 Challenge! Watch out, Casio! fhulihee is right on your heels!

Level 1 Results 11-12-07

ajmiarka won the Level 2 Challenge by running 0.15 miles more than stuckinord. Such a close race!

Level 2 Results 11-12-07

Newcomer, Erdbeere, won the Level 3 Challenge with 22.52 miles.

Level 3 Results 11-12-07

RicC is the winner of the Level 4 Challenge with 38.66 miles.

Level 4 Results 11-12-07

Pone took first place on the Level 5 Challenge by running 21.31 miles.

Level 5 Results 11-12-07

mkimes won Level 6 by running 67.83 miles last week! That averages out to almost nine miles a day! Great job, mkimes!

Level 6 Results 11-12-07

Congratulations to all the competitors! Join us at Runner+ and show off your mileage!

If you exercise by running or walking, you can compete in the Starling Fitness Challenges on Runner+. All you need is an account at Runner+ (free) and you can log your miles there. If you have a Nike+iPod kit, then your runs will automatically be added, but the site will also allow you to add your runs manually. If you would like to compete against runners on your level, here are the links for this week’s challenges:

Level 1 weekly challenge from Starling Fitness. This level runs between 0-10 miles a week.

• Challenge: Starling Fitness Level 1 (11-19-07) – RUNNER+

Level 2 weekly challenge from Starling Fitness. This level runs between 10-20 miles a week.

• Challenge: Starling Fitness Level 2 (11-19-07) – RUNNER+

Level 3 weekly challenge from Starling Fitness. This level runs between 20-30 miles a week.

• Challenge: Starling Fitness Level 3 (11-19-07) – RUNNER+

Level 4 weekly challenge from Starling Fitness. This level runs between 30-40 miles a week.

• Challenge: Starling Fitness Level 4 (11-19-07) – RUNNER+

Level 5 weekly challenge from Starling Fitness. This level runs between 40-50 miles a week.

• Challenge: Starling Fitness Level 5 (11-19-07) – RUNNER+

Level 6 weekly challenge from Starling Fitness. This level runs between 50-60 miles a week.

• Challenge: Starling Fitness Level 6 (11-19-07) – RUNNER+

I used to read Dear Abby every day. Despite her never-changing hairstyle from 1956, I agreed with her advice over and over. Even when I dyed my hair black and wore combat boots, I still believed in Dear Abby’s advice.

The only problem is that Dear Abby wasn’t real. Sure, there was a real person, Pauline Esther Friedman Phillips, who was the writer until Alzheimer’s took her abilities away from her. But the woman behind that never-aging face wasn’t real.

I’m real. My face changes. When I’ve been bingeing, my face changes dramatically.

I’ve decided that I don’t want to be like Dear Abby. I want you to be able to see exactly what I look like every day. From now on, Starling Fitness will have a little photo of me by each entry I wrote, just like Dear Abby did, but I’m not going to use the same photo over and over again. I’m going to take a new photo every day. Warts and all.

The biggest problem with patients with Anorexia Nervosa is relapse. They don’t seem to bond with their therapists and don’t do what their therapists suggest. Dr. Nancy Zucker wanted to know why:

• || DukeMedNews || Socialization May Be Key to New Treatment for Anorexia Nervosa

After combing through the literature, she discovered evidence that people with anorexia nervosa often have difficulty reading the emotions of others, and are often anxious in social situations. Published research also demonstrated a link between social dysfunction and poor treatment response.

“The research shows their relationship difficulties are not just a scar of the disease,” she says. “There is evidence that the social challenges predate their anorexia, and persist after they recover.”

According to Treatment Online, there’s hope:

• Researchers Examine Social Interactions in Anorexia Nervosa

Where Dr. Zucker’s efforts will come into play is in longer term treatment. The outlook for anorexia can be poor. Even those who succeed with treatment will tend to stay thin and continue to be preoccupied with food. While all treatments strive to address the psychological underpinnings that motivate the negative behaviors, a greater understanding of the interpersonal difficulties of those with anorexia could lead to more effective treatments of this variety.

As Wendy Bumgardner pointed out, it’s dark at night and not so safe for night time exercise:

• Time Change Deadly to Walkers

Changing from Daylight Savings Time to Standard Time triples pedestrian deaths from 5 pm – 7 pm, according to two Carnegie Mellon University researchers. An average of 37 more people are killed each year in November vs. October around the 6 pm commute time.

She recommends a variety of reflective and lit items to make yourself visible. After looking at the reflective vests on Amazon, I’m shocked to see that they all are near the twenty dollar mark. Sure, you can’t put a price on safety, but it seems like an awful lot of money for a light little vest.

I found this reflective vest for walkers for six bucks, but other than that, anything under $15 was meant for construction workers.

Ironically, the best thing I’ve seen walkers do is carry a flashlight. Because it lights up itself, it doesn’t depend on the car headlights to hit it exactly right. The walker that does this in my area always carries it in the hand closest to the street. He lets his arm swing just as it would while walking and the light is moving, so it attracts your attention as a driver. A two buck flashlight and some batteries is a great way to keep yourself visible.

Me? I’m back to the treadmill now. It has gotten a little too cold out there for me and I’m logging my miles while watching my Walking DVDs.

What do you do for exercise when it gets dark and cold?

It was nice to know that someone is noticing us here at Starling Fitness. We were named #16 on the Top 100 Health and Wellness Blogs by the Nursing Online Educational Database:

• Top 100 Health and Wellness Blogs | NOEDb

Diet Blogs

Although some blogs listed below talk about fitness, the main focus is on diets. We don’t promote any diets, so don’t consider our choices as recommendations of the diets that any of these individuals espouse.

1. Fitness, Diet, and Health: You’ll find entries in this blog about fitness, diet, exercise programs and gadgets, and health. This blog is written by a Weight Watchers user who provides life experience information with passion.

They might not have gotten our name right, but they linked to us, so I’m pleased as punch!

Thanks, NOEDb!

Adele Hagan, a food stylist from Canada, was the guest blogger on The Diet Blog last week. Food styling is the art of making food look good for a photograph and making it look good for advertising.

• Are There Ethics in Food Styling?

When talking about food advertising, she said:

What you see on the plate probably won’t match what you see in the ad, but that’s to be expected.

Why? Why is that to be expected? She said that they have to make sure the food looks good under the grueling environment of the hot lights of photography. Shouldn’t the “better” environment of the real world make it appear better?

When you watch that television ad and are craving that food, remember that what you’ll get is a far cry from what you are looking at.

Is food styling deceptive? Yes. Be on the lookout for it.

• Starling Fitness » Fast Food: Ads vs. Reality

It feels so good to be running every day again. Whenever I fall out of the habit of exercising, EVERYTHING suffers. This week’s challenges were very close. Click over to Runner+ to see all the results.

Zadounet ran a total of 9.46 miles last week and took home the Level 1 Challenge!

Level 1 Results 11-05-07

Mvb99 ran a total of 18.52 miles and won the Level 2 Challenge.

Level 2 Results 11-05-07

Erik won the Level 3 Challenge with 28.81 miles. Right on his heels was mjna1877 with 28.33 miles. Close race!

Level 3 Results 11-05-07

If you thought Level 3 was a close race, just look at the final mileage on Level 4! Mike is the winner of the Level 4 Challenge with 34.58 miles. Finlandia lost the challenge by only 0.06 miles! Can’t wait to see how they do next week!

Level 4 Results 11-05-07

Finlandia may have lost the Level 4 Challenge by only 0.06 miles, but ended up winning Level 5!

Level 5 Results 11-05-07

Patcini won Level 6 by running 62.41 miles last week! That averages out to almost nine miles a day! Great job, Patcini!

Level 6 Results 11-05-07

Congratulations to all the competitors! Join us at Runner+ and show off your mileage!

If you exercise by running or walking, you can compete in the Starling Fitness Challenges on Runner+. All you need is an account at Runner+ (free) and you can log your miles there. If you have a Nike+iPod kit, then your runs will automatically be added, but the site will also allow you to add your runs manually. If you would like to compete against runners on your level, here are the links for this week’s challenges:

Level 1 weekly challenge from Starling Fitness. This level runs between 0-10 miles a week.

• Challenge: Starling Fitness Level 1 (11-12-07) – RUNNER+

Level 2 weekly challenge from Starling Fitness. This level runs between 10-20 miles a week.

• Challenge: Starling Fitness Level 2 (11-12-07) – RUNNER+

Level 3 weekly challenge from Starling Fitness. This level runs between 20-30 miles a week.

• Challenge: Starling Fitness Level 3 (11-12-07) – RUNNER+

Level 4 weekly challenge from Starling Fitness. This level runs between 30-40 miles a week.

• Challenge: Starling Fitness Level 4 (11-12-07) – RUNNER+

Level 5 weekly challenge from Starling Fitness. This level runs between 40-50 miles a week.

• Challenge: Starling Fitness Level 5 (11-12-07) – RUNNER+

Level 6 weekly challenge from Starling Fitness. This level runs between 50-60 miles a week.

• Challenge: Starling Fitness Level 6 (11-12-07) – RUNNER+

If you ordered yourself a Starling Fitness Yearly Journal, then you know that the quote of the month for November is:

Of all afflictions, the worst is self-contempt.
– Berthold Auerbach (1812 – 1882)

If you are suffering from being overweight, is that truly your worst affliction? If you are taking medication for diabetes, high blood pressure or any other weight-related diseases, are they really the root of your suffering?

Take a few minutes and write down what you are feeling about your health and whatever afflictions you feel you may have. Is Berthold Auerback right? Is self-contempt the problem? What do you think?

The Quote of the Month is meant to be an Inner Workout for you. Find some time during the month and allow yourself to write the answers to the questions posted. You can write them on paper, on a word processor or here in the comments section. Whatever works for you as long as you do it.

Keep writing until you find out something about yourself that you didn’t know before. I’ve also heard that it works to keep writing until you cry, but that doesn’t really work for me. Whatever works for you. Just keep writing until it feels right.

To order your own Starling Fitness Yearly Journal, click here:

• Starling Fitness » Order Your Starling Fitness Yearly Journal