Does coffee assist with weight loss?

 

One of the best aromas in the whole wide world is fresh ground black coffee.  I love to wake up in the morning to the delicious smell of freshly brewed coffee.  Yes, this is a great way to start the day or is it?  If you browse the recent literature, you'll find over 19,000 studies examining the various benefits and downsides of ingesting caffeine. If you Google it there is a massive amount of information on both the positives and negatives health impacts of drinking one of Australia and the world, for that matters, favourite drink. Protective health benefits include reducing the risks of diabetes, stroke, some forms of cancer, mental illness, and overall mortality. If you’re interested in finding our more about the pros and cons in regards to your health then have a look at the Coffineinformer web page

I enjoy a variety of coffee types including peculated and instant. I enjoy it so much I have several cups a day. The thing is I've been wondering whether or not this habit is having a negative impact on my weight loss and fitness goals for the year.  (If you haven’t been following me then take a look at my blog Going of Gold on Goal  Setting and other posts.) In an endeavor to find I have again turned to some Women's Health magazines and my good friend Google.  

A closer examination of the information revealed the following:

Weight Loss

Pros

1. Decreases Appetite: Research currently being conducted at the Griffith University’s Centre for Health Practice Innovation is finding that study participants are reporting decreased appetite when drinking regular coffee as opposed to decaf or caffeine tablets as part of an ongoing study. Drinking coffee during the afternoon or after dinner can help to reduce cravings for snacks or sweets, by filling the stomach and suppressing the appetite, without the addition of calories.
   
2. Boosts Metabolism: Coffee might stimulate your metabolism by increasing your rate of thermogenesis (how your body burns calories to create heat and energy). However, this is only a slight increase and studies have not shown it to have a very large effect on weight loss. Also ingesting caffeine jumpstarts the process of lipolysis, which is when your body releases free fatty acids into the bloodstream. This occurs when your body is breaking down your fat stores to convert it into energy. In other words, caffeine boosts your metabolism sightly and helps you burn fat.
3. Low in Calories: A cup of black coffee contains 5.4 calories and it is also known as a calorie free drink. 
   
4. Coffee is a diuretic:  Coffee is often claimed to be a diuretic.  Some people are heavy due to  excess water content in their body. Drinking black coffee reduces high water content as it eliminates the unwanted waste water and fluid accumulation in the body through urination. A significant number diet pills are high in caffeine.

 Cons

1. Increase in stress hormones: A new book by Eugene Wells’s, titled The Decaf Diet, based on recent research suggests that drinking coffee, tea or caffeinated diet beverages can cause you to pile on the pounds. According to Wells, when we drink coffee, our bodies produce the hormone cortisol — the same chemical that we produce when we’re stressed or scared. This increases blood sugar levels, and it’s this that is turned into fat. He cites a U.S. study that suggests if cortisol is raised for a prolonged period, the body also relocates fat deposits from other parts straight to the abdomen. You end up with what Wells calls ‘coffee belly’.

The recommended daily limit of caffeine is 400mg and there is up to 94mg of caffeine in one cup of coffee. Therefore, the moderate coffee connoisseur will consume 3-4 cups/day providing 300-400 mg/day of caffeine)

The amount of caffeine in a particular coffee drink depends on the brew and beverage size:

·         Restaurant espresso (1 oz.) 40-75 mg

·         Instant coffee (8 oz.) 27-173 mg

·         Typical brewed coffee (8 oz.) 95-200 mg

·         McDonald's brewed coffee (16 oz.) 100 mg

·         Starbucks brewed coffee (16 oz.) 330 mg

Source: Mayo Clinic

How many mg are you consuming each day and is it giving you a coffee belly?  I consume on average around 500mg/day and switch to Decafe coffee after lunch as caffeine interferes with my indigestion and sleep patterns. Might have to reconsider my total intake of coffee after all. 

1.  Caffeine interacts with some medications, Studies show that drugs like antidepressants, thyroid medication and osteoporosis drugs can be affected by coffee.  Also interfere with absorption of the antibiotic Cipro and the heartburn drug Tagamet. In my case, I take thyroxime, and I will need to ensure that I delay my first cuppa for the day  for ½ hour after taking my medication. Check with your doctor or pharmacist about whether coffee can interact with your medication. With some drugs, you may need to take your pills with water and wait awhile to have that cup of coffee.  With others, drinking decaf or cutting back on your coffee habit may be in order.
   
2. Coffee Plus: Coffee itself has very few calories and no fat, but people rarely drink it without something added to modify the taste. Even a shot of flavoured syrup can add calories to a coffee, and some of the more creamy and elaborate concoctions can have as many calories as an entire meal. Milk and cream are also very high in saturated fat, which not only contributes calories but is also dangerous for your health. Plus, there’s also the ‘little treats’ we have with coffee such as biscuits or a sugary breakfast.
3. Caffeine Use Disorder: Coffee is on of Australia and America’s favourite drugs with millions using it to jump start their day, including me. It is an addictive substance that many people associate with increased energy and alertness. However, over time, many of us we find ourselves having more and more of it and at some point, many people, find they can’t quit even if they want to or if they had to for other health reasons ( pregnancy, or  heart condition).  Anyone who's ever quit cold turkey knows it can trigger pounding headaches, mental fuzziness and fatigue for a couple of days until the body adjusts. Researchers have named the condition “Caffeine Use Disorder,” which characterizes people who find it difficult to quit to the point it interferes with their daily routine. Caffeine is so socially acceptable that people’s unreasonable dependencies often slide under the radar. (Caffeine dependence was even named as a new mental disorder this year.) http://www.healthambition.com/substitute-coffee-caffeine-withdrawal/

 Exercise

Pros

1. Reduces post workout pain: The University of Georgia has found that a moderate dose of caffeine (about two cups of coffee) can reduce post-workout pain by up to 48%.
2. Increase performance during exercise: A cup of coffee will increase your performance and endurance during training and boost muscle recovery afterwards (Women’s Health magazine 2011).  A little shot of caffeine can give you the energy you need to give 100% during your workout. And giving 100% in the gym means you'll get the results you want more quickly.Ensure you drink coffee an hour or so before a workout as the acid coupled with the agitation from exercise may lead to an upset stomach.

Cons

1. Dehydration. The caffeine in coffee is a mild diuretic and can increase urine excretion. To stay hydrated and keep your stomach fuller, drink a cup of water for every cup of coffee you drink. More if you are exercising or if it’s hot, humid condition
2. Bone Loss: Caffeine potentially leads to some spinal bone loss in postmenopausal women if they typically drink more than three cups, or 300 mg of caffeine, a day, but don't get enough calcium in their diet. Counter act this with increase in vitamin intake .

 Conclusion

After considering all the pros and cons it seems that caffeine may slightly boost weight loss or prevent weight gain, but there's no sound evidence that increased caffeine consumption results in significant or permanent weight loss. The bottom line: Make sure you are staying within the healthy range of use  (400 milligrams or less) . Also keep in mind that some caffeinated beverages, such as specialty coffees, are high in calories and fat. So instead of losing weight, you might actually gain weight if you drink too many of these. 

So, it looks like i'll have to make a few changes to my coffee consumption, especially around how it impacts on my medication.  Also, because a love a milky coffee (no sugar) I know I'm consuming more calories in my beverages than I originally thought. So it looks like i'll have to cut down on my intake somehow (either number of cups or amount of milk in each cup). 

I'd love to hear from you with any hits or tips on how to make the most of your coffee habit. 

Not loosing weight at the gym: 7 solutions to common pitfalls

Been going to the gym for what seems like ever but your have not lost weight or changed body shape!  I know a number of people who fit this description. They religiously attend a set number of gym classes (eg Monday aerobics, Tuesday Pilates etc), on set days for  a duration of 60 minute per session almost every week  of the year but are still overweight and out of shape.  It seems to be a paradox really -  regular exercise but not weight loss, increased muscle tone or fitness level.  How could this be the case? 

Common mistakes that reduce the effectiveness of your gym workout. 

I know form my own experience there could be several contributing factors. These are:

1. Social Outing - The gym visit has become a social outing by proxy: the attendee meets up with  like minded gym attendees who have a similar view.  Lots of time is spent walking on a treadmill at low speed to enable maximum talking time.  
   
2. Increased Food Consumption - Gym class is followed by a social visit to the coffee shop where the attendees reward their hard effort with a latte and carrot cake ( kidding themselves this is a healthy option compared to the slice of chocolate mud cake).   The other mistake is following the exercise class your appetite is elevated which can inadvertently lead to the consumption of high carbohydrate/calorie foods. 
3. Same work  out different days - While it can be comforting to perform the same routine each time your go to the gym, particularly if your unco like me, your muscles adapt to the exercise and you're  likely to reach a plateau. 
4. Cardio but no strength training - Women tend to avoid free weights and the weight machines in the gym fearing they will develop large muscles 
5. No workout plan-
   
   Just going to the gym and using what ever machine or equipment is available means your workout is probably all over the place and missing the aim all together. Half the time your are probably standing around doing nothing.
6. Lack of intensity in the workout -Do you see your gym time as the perfect way to catch up on your reading? Are you leaning on the machines? in addition, most big gyms tend to have a series of TVs all around. It is easy to get in the mode of just watching them and lose complete focus of the workout. Same goes for using your mobile phone while walking on the treadmill or exercise bike.  Some people are just going through the motions, even though they may look like they’re working out. They think that as long as they’re moving, they’re going to lose weight, but if the intensity is not at the level that it needs to be at, it’s almost a waste of time.
7. Timeout - After vigorous exercise at the gym some people spend the rest of the day on the couch in front of the TV or performing minimal incidental exercise.  

Solutions

Buddy Up:  Ask someone who has a similar goal and commitment to improving their fitness to be your exercise buddy. You can provide each other with encouragement and motivation.  In addition, you can help each other stay focused and on track.

Diet and Exercise:  While your body does need some extra carbohydrates post workout, throwing a sugar and calorie bomb in your body is not ideal and not helpful. People tend to consume more calories in general, following a gym session in the mistaken belief they can get away with it as they do exercise. Unfortunately it’s not the case for most of us.  For best results combine your exercise with a balanced healthy diet and weight loss program. (Diet tends to be the major aspect of weight loss rather than exercise alone).

Mix it Up :  Keep your  body guessing by mixing up the equipment you use and the order of the exercises you do. Also try out new fitness classes, and work different body parts on different days. It'll not only challenge your muscles, but you'll get a more effective workout, which translates to a leaner, more sculpted body. Try upping the stakes a bit. Increase the weights you are using or introduce new exercises. Interval kind of training tends to provide variety and intensity so why not give it a go. You could still be working the same muscles but with a different exercise. If you are the type to go for a run instead of the gym then try a different route or try introducing some side stepping/running, stop on the side to do a couple of squats or a couple of arm exercises. Why not have one day of doing some resistance instead of going for a run. You can do as much in your living room as in a gym. This will also improve your running and provide variety and challenge.

Strength Training: A good fitness program should incorporate one to two strength training sessions per week. Strength training can reduce overall body fat since muscle burns more calories than fat. And don't forget the after burn: after an hour-long strength training session, the average woman burns an extra 100 calories over the next 24 hours. But if you're lifting weights that are too light than you're not building muscle mass effectively. You'll know your weights are heavy enough when your muscles fatigue after 10 to 12 reps. The same goes for strength training moves like push-ups or crunches—do enough reps to feel the burn.  Make suer you use good form. Check yourself in a mirror or meet with a personal trainer because if you're doing the moves incorrectly, like using momentum instead of your muscle strength, it can lead to injury and not getting as good a workout as possible.

  

 A Workout Plan: Some experts advocate that a short high intensity workout may be as good as or even better than long medium intensity workouts. If in doubt have get the assistance of a personal trainer to devise a workout plan that meets your fitness goals, then stick to the plan  in terms of what you doing, how long and in what intensity.

Focus: If you've paid your gym membership and your goal is to get firm and fit then make that your focus (otherwise you've wasted your money).  You don’t need an expensive gym membership to socialize, watch TV or read your favourtie magazine (this includes social media).   Whether at home or at the gym avoid the TV stations and leave your mobile phone in your locker or room. Concentrate on putting maximum effort into your exercise routine. That way you will maximise the return in calories burnt and fitness gained.

Sustain Activity: A gym session should only be part of your health and fitness regime.  If you go home and become a lounge lizard for the rest of the day then you have either overdone it or reduced the effectiveness of the workout.  Incidental activities like vacuuming, cleaning and gardening all contribute to your overall activity level and calorie burn. Other activities could include a regular sporting activity or yoga session. Also, following your gym session make sure you reflect on and record the progress you've made towards your fitness goals to keep you motivated.   

 

Finally remember the any exercise is better than none.  If you are happy with what you are doing - then just keep doing it.  Have a great workout.

Fall back into Fitness : Autumn fitness Tips

Oops! We’ve come to a fork in the road. With autumn temperatures dropping to below 0 degrees Celsius in some parts of the Darling Downs (the area where I live), summer seems to be a distant memory that has been packed away with my shorts and sandals.   At this time of year, as we pull out the flannelette sheets, “tracky dacks”, and Ugg boots, we need to ask ourselves:

• Will we slack off on exercise because we’ve put away the swimmers?
•  Will we eat whatever we want because we can hide behind big, cold weather clothes?
•   will we use the excuse of no time for outdoor activities to turn us into an autumn crop of couch potatoes?
•  Or will we use this as an opportunity to get into better shape than ever so we can blossom come spring time?

If you’re a lizard like me, your blood flow and metabolism (along with any movement) is slowing down to a crawl in this cold weather. So how can we get moving and motivated this autumn. Believe it or not, this is supposed to be one of the best seasons to workout. Why you might ask? Here are just a few of the reasons:

·         Training in the chill has been shown to burn fat faster, which is exactly what we want! Our body works harder to maintain a constant temperature, and thus it has to burn more calories!

·         We sweat a little less in the cooler weather which means we are able to do more without the added stress and hindrance of the heat. We also feel more energized after working out.

·         The cold, clear crisp days stimulate our senses along with vibrant colour of the trees and leaves.  A fresh feeling to invigorate a renewed commitment to our diet and exercise program.

So use this season to your advantage by following some of my tips for developing a fitness routine this autumn.

1. Set specific goals: Success comes by knowing what you want to achieve. Set your goals and remind yourself of them frequently. Your goals don’t have to be competition-oriented, they can be as simple as flatten you stomach or being able to touch your toes. Regardless of the goal, make sure to write them down and pin them up on the fridge, or anywhere else you will be able to see it every day. Reminding yourself of your target will help keep you on track. In fact, scientific research has actually proven that people who pre-plan a weight loss program and WRITE DOWN their goals, succeed 90 percent of the time, as opposed to non-planners who succeed less than 10 percent of the time. It takes about 30 days to cement a new habit into your routine. Stick with your fitness plan for this month, and you will be on your way to staying fit through the cooler months.
2. Dress appropriately. Dress in layers of clothing with a synthetic layer closest to your body to keep you cool. Remember to cover your hands and head. If you are planning to exercise after dark, wear light coloured clothing and make sure your bike has a light or reflectors attached. 
3. First warm up:  
   
   No matter what the temperature is outside, ensure you warm your body up first for at least 5-10 minutes. Many people injure themselves because they don’t take the time to get their body moving and ready for exercise. The colder the temperature the longer you should warm up your body before any strenuous activity. After your exercise routine is completed performing some stretches and cooling down is also important
4. Get outdoors:  This is the perfect time of year to enjoy outdoor exercise activities with the cool, clear mornings making it more comfortable than the summer heat. The crisp air will keep your body temperature down so you’ll stay cooler longer while walking, jogging or playing your preferred sport.  Set yourself up for success by finding a close and convenient exercise location to your workplace or home (a park or gym). If you find it too difficult to get out from under the covers, than check out your local parks or bike routes during your lunch break. You can continue other activities, like swimming, by finding a great indoor heated pool.
   
5.   Join a gym: If heading outside after the temperature dips doesn't appeal to you, you can take the more traditional route and join a gym. The scenery on the stationary bike may not compare to a beautiful local park, but there are other advantages: you can read or watch TV instead. The free weights and weight machines available at the gym will help you get a great full-body workout, and if tennis is your thing, you might consider switching to squash– most gyms have courts and rackets available for rent.
6. Plan ahead. Eliminate any excuse you may have for skipping a workout by having a gym bag packed and in your car at all times. Set a specific time that you will exercise each day and stick to it. Know your exercise location ahead of time. 
7. Make use of Waiting time: Take advantage of your child's sports team or exercise class by walking the perimeter of the court or do lunges and push-ups next to your bench (instead of just sitting on the bench). If your daughter does a ballet or gymnastic class perhaps they offer an adult class at the same time.  Look for ways to get up and moving while you wait.
8. Work out at Home:  
   
                                                                                           a)    Make TV time your fitness time. Turn your regular TV viewing time into fitness routine time. Bring your home fitness equipment (stability ball, bands, dumbbells, stationary bike) into the TV room. Complete a full fitball workout while you watch, or use the commercials to blast away calories with some weight training exercises or ab workout.   b) Check out fitness DVDs at the local library. If you find a workout you like you can pursue the DVD and any additional equipment you might need.  I find this convenient and practical for those really miserable days when outdoors is out of the question. c) Set up a small home gym with a few pieces of equipment. Any combination of an exercise mat, a stability ball, dumbbells, exercise bands, and a medicine ball is a great start.   
   
9.  Work out with a Buddy: Being accountable to someone helps you roll out of bed on those dark mornings. You are not the only one who could benefit from a fitter lifestyle this autumn.  Encourage a family member or friend to join you for a hike, bike ride, or even a fitness class. Motivation stays higher with an exercise partner and you can both encourage each other to continue towards your goal.  If you can’t temp family or friends then take “man’s best friend” – .  You’ll both benefit and have fun at the same time.
   
10. Stock up on in-season, fresh produce:  Each season features a variety of fresh vegetables and fruits that our bodies need for sustained health. Educate yourself on what is in season and how to best use it in autumn friendly meals and recipes. Produce such as apples, pumpkins (and pumpkin seeds!), pears, parsnips, sweet potatoes, beets, carrots, turnips– all the things you need to make a healthy stew, salad or casserole. Bonus - you’ll not only save money and consume the essential vitamins and nutrients but have a delicious, healthful meal waiting at home after your workout. 

Foot Notes - 10 ways to care for your feet

Forget about  Atlas whining about having the weight of the world on his shoulders: your feet have it worse.  Every day they carry you some 10,000 steps (unless you're a couch potato) and bear several hundred tonnes of impact.  But when it comes to your health priorities, they're usually the furthest things from your mind - in every sense.  You take them for granted, that is until you develop a problem and then it's "Oh my Gosh, I can't walk anymore."  

Sounds dramatic doesn't it, but research shows that most people wait until they're in debilitating pain before they seek medical attention for foot problems.  Apparently 1 in 5 Aussies suffer foot pain but weirdly, nearly 85% of us have never seen a podiatrist.  I was one of the majority until about a month ago when I could bare the foot pain not longer. My feet, most particularly my toes on my left foot, throbbed when I walked let alone being able to meet the demands of my fitness program - the goal of running 10 km in 1 hour by the end of this year. Result - no exercise, lost motivation and back to square one.  

So, like a good self coach, to salvage my fitness regimen and motivation from being kicked out the door,  I decided it was time to take action and seek professional medical advice.  I also decided to find myself a mentor - a successful runner who could add  some exercise wisdom to the mix.  Remember a mentor does not  have to be someone you actually know personally - an author, authority on the subject in question etc will do just as well.

Like me you might not be aware what a masterpiece  this hardest working body part really is.  Did you know that the foot has 26 bones, 33 joints and 100+ tendons, muscles and ligaments?  In addition, research has linked stress on these complex instruments to malfunctions in the ankle, knee, hip joint and lower back.

Jenny Hadfield, co-author of “Running for Mortals and Marathoning for Mortals.”  recommends the following tips on foot care

Develop your running like a fine wine.

Running or any exercise for that matter has a way of becoming addictive and the joy and excitement can quickly lead to doing to much too quickly leading to overload on the body causing aches and pains in your feet, knees, hips and lower  back.  Jenny suggests that as a general rule of thumb you should not increase your mileage by no more than 10 percent each week. Keeping a log and tracking how your body feels can help you find the  right balance of running frequency, duration, intensity and recovery.

Invest in proper running shoes.

My old joggers – looked and smelt long past there use by date and were not providing any support for my poor tootsies. The general consensus is that runners should be replaced every 480-800 km.  Mine had certainly exceeded this mileage so I made a quick visit to my local sporting store  and had a trained professional help me find a pair of running shoes  that fit well and were appropriate for the various exercises I had in mind.  While it can be expensive to get a good pair of sports shoes I think it is a good investment in your overall health.

Podiatrist,Christine Dobrowolski, author of Those Aching Feet recommends that before walking a step, let alone a kilometer, in any shoes, put them through this test - grab one by the toe and heel, then try and twist it and fold it in half.  It should flex only in the toe area and where the feet actually bend.  Look for shoes with cushioning, arch support and a heel that won't collapse when  squeezed. While you're at it have your feet measured as weight fluctuations, age and pregnancy can cause your feet to change in shape.   In addition, as all makes and models of shoes vary, never assume you know your size until you've actually laced-up and taken them for a spin. Running shoes should feel snug but not too tight. A good fit should allow you a thumbs-width between the end of your big toe and the tip of the shoe. Use your own thumb, not the sales associate’s (or your brother who weighs 100 more pounds than you—and consequently has thumbs three times the size of your own). You want this to be a proportionate measure of your individual frame. While this may seem roomy initially, you’ll need this extra space as our feet expand and swell when we run due to increased circulation and body heat generation. This cushion, so-to-speak, is important for downhill running too as your feet will be pushed further down towards the front of the shoe which can cause discomfort and tingling if there’s not enough wiggle room, thus leaving your toes sore and tender

Examine your everyday footwear.

It’s possible for foot pain to be aggravated not by running but by lifestyle habits. I hate to say it, but wearing high heels is one of the worst things  for your feet as your weight is shifted forward putting excessive pressure on the forefoot and squeezing our little piggies into a space the size of a Doritos chip.  Not that I wear high heels very often as I tend to stick to flat shoes as often as possible. However, these so called comfy shoes, like ballet flats and thongs, can be almost as damaging.  Without support, your arches suffer extra strain, causing tiny tears in the tissue that over time can get so bad that you feel searing cramps with each step - a condition called plantar fasciitis.  (Another condition called tendonitis can also develop) Apparently, it's the number one reason women visit the podiatrist (Women's Health Magazine, Dec 2009). So try to balance wearing flats with some shoes that provide support. 

Get stronger.

For feet to stay healthy, they have to be strong. Performing exercises barefoot will ensure that every muscle and ligament in your lower body is in working order. To complement your running, weave in strength work two or three times  during the week. This can be in the form of yoga or body-weight movements. The key is to include exercises that improve mobility and balance to prevent the development of weak links in your body. A little bit of work goes a long way.  

My podiatrist suggested strengthening the muscles in the foot was a good idea. Toe curls are good, as are toe push-ups (barefoot push ups with your feet), and rolling your foot on golf ball and trying to pick up the ball by curling your toes around it also is a good for building stronger muscles in the foot. Other exercises include calf raises.

 Fix your form.

Increasing your cadence is one of the easiest ways to improve running form. Perform a quick inventory of how often your foot hits the ground (your cadence) by counting the number of strides on one foot for one minute. If you count fewer strides than 88, you’re not striding quickly enough.

A slow cadence likely means you are covering too much ground with every step, which increases the impact forces on your body. One fun way to increase cadence is to listen to a high-tempo song and to try to match the beat. Apps like Podrunner or Motion Traxx offer playlists at 180 beats per minute.

Toe the Line

If your are doing a lot of exercise, particularly walking, jogging or running your toenails can also take a pounding and become thick, yellow or black. They can even dig into the neighbouring toe and cause cuts and bleeding.  Keeping your toenails short not only keeps them from developing a nasty fungus beneath your nail beds, but will also lengthen the life of your socks. Toenails that are too long can often poke holes in your socks leaving those piggies uncovered and vulnerable to blisters and bruising. Too-long-toenails can also scratch surrounding toes and consequently, leaving you with bloody socks and risk of infection.  If you are prone to ingrown toenails, they should be cut round instead of short. 

Preventing Calluses and Blisters

The hardening of the skin around a runner`s feet is actually a protective mechanism. This is usually caused by friction over extended periods of time. You can prevent the skin from becoming too tough by using any of the foot graters and pumice stones on the market. This will also prevent calluses. Other actions you can take include  wearing good moisture wicking socks with few or no seams, when buying new shoes, ensure they fit properly (not too tight or too loose) and invest in a pumice stone or foot file and use it daily. 

As petty as they sound, blisters can be one of the most debilitating “injuries” to run through. If a blister becomes painful enough, it can cause you to subconsciously alter your stride, which can lead to imbalances and further injuries.  Treat blisters as they appear.

Keep Feet Smelling Sweet

Are you sweating up a storm in your sneakers?  Don't worry, we all are - each foot has more thatn 250,000 sweat glands and produces a cup of sweat every day!   Fortunately, there are a number of remedies to prevent runner`s foot odor. Consider daily feet soaks with any of the peppermint-based cleansing products. Some runners even like to put talcum powder or baking soda in their shoes before putting on their socks. After a hard days work, your tired toes will probably enjoy a nice cuppa as much as you do.  Brew up some black tea and soak you feet for 15 minutes. Tea's acid helps break down odour causing bacteria. Last but least, although it should go without saying, be sure to change your socks on a daily basis. Make sure your feet are clean and dry before putting socks on, as wet feet are the perfect breeding ground for infectious fungi, such as the fungus that causes “athlete’s foot.” If you do find signs of fungal infection (red or itchy or flaky skin, crustiness between toes, hard cracked skin at the heels), treat it promptly with an anti-fungal cream available at your local pharmacy.

Tying Your laces 

As I mentioned, your shoes should feel snug, not tight. One way to make sure you’re not tying your laces too tight is to first slip into your shoes and then make a “fist” with your toes, or simply curl your toes under your feet. Once your toes are scrunched up, then lace your shoes as your normally would. Once you've finished lacing them, simply release your toe fist. This will give your feet a cradled environment; yet allow enough mobility within the shoe to combat numbness and rubbing.

Sock it to Me!
When we run, our feet get hot. So, keep your peds cool by wearing socks that breathe. There are hundreds of socks on the market in a variety of fabrics. You want to look for lightweight, water-resistant materials that either breathe or wick away moisture in order to keep blisters from appearing and odors from being any more pronounced than they have to be!

Professional Advice

Podiatrists or Doctors of Pediatric Medicine (DPM) are physicians who specialize in the treatment of foot and ankle problems. Most podiatrists have spent at least three or four years studying the basic sciences in a university or college after graduating high school, then studied four more years at a school of pediatric medicine, and then most go on to do foot and ankle residencies for two to three additional years 

Podiatrists treat all problems related to the foot or ankle. The more common problems they see are heel pain, arch pain, ingrown toe nails, bunions (bumps on the inside of the big toe), hammertoes (bent toes), flat feet, foot or ankle arthritis, fungal toe nails, sores (ulcers), infections, sprains and fractures, ankle pain or weakness and nerve problems and neuropathy (numbness, burning, or tingling).

Some aches and pains in our feet or ankles may go away in a day in a two; others do not, and that is when you need to go to a podiatrist. Many people who see me for a painful foot or ankle have had pain for several days or weeks, but some have been limping around for several months or even over a year! Pain is the body's way of telling us something is wrong. Don't ignore it.  Seek professional help.

When I visited the podiatrist and explained my issue she took a film of my walking and running action and played it back to me.  It appears that I tend to push off from my toes on my left foot and that is what is causing the problem.  She recommended I, give running a miss for a time,  massage Voltrrian into my foot 4 times a day for a fortnight and do some foot exercises.  The exercise involved picking up a pen with my toes for 5 minutes once a day for a fortnight.  

Improving your foot health is vital. After all, they are our foundation. Investing just a little time in strength and flexibility exercises and adjusting your footwear and training routine are simple steps that can prevent pain and improve your running performance down the road.  I am certainly not taking my feet for granted any longer.  Here's to healthy pain free happy feet. 

Do you  have any footnotes to add? Perhaps a story to share or  tips on foot health.

How to Break a Bad Habit

 I've got a question for you: Who decides if a habit is good or bad?  You, your partner, your parents or boss?  Perhaps the behaviour started out as serving a particular purpose but is  no longer useful. But you keep on doing it anyway - out of habit. I'll tell you a story about a habit I developed over a number of years and how it changed from something I enjoyed and thought of as positive to something considered a health risk.  While I was employed in a small community legal service, a work colleague would always have a Coke Zero for morning tea and lunch. She brought them along daily and kept them in a small cooler bag in her office. I was keen to get to know this lady better with the view of forming a friendship.  At this time, I did not drink any type of soft drink,  let alone Coke.  In particular, I  though Coke tasted awful.  One morning when Rose invited me to join her for a Coke Zero I  eagerly accepted the drink and we spent a delightful 15 minutes together.  Over time, sharing a Coke over morning tea  developed into a work ritual. We became close friends and I became addicted to the diet soda. 

 A couple of years later after, I finished work at that organisation, I  still  had a Coke Zero every morning -purchasing them in bulk at the local supermarket. I figured, it was a good choice as Coke Zero is supposedly better for you than other soda drinks since it  was diet friendly.  My husband, then pointed  out, that  while it does not contain any calories, fat, carbohydrates, cholesterol or sugars, it also provides no nutritional benefits. He had also heard on a health report that 

• Diet soda messes up your metabolism, boosts your risk for diabetes and heart disease and even doubles your risk for metabolic syndrome. 
• Dr. Oz cited studies showing drinking diet soda is linked to higher rates of depression and larger waistlines.
• A Harvard study showed diet sodas caused a decline in kidney function due to the diet sweeteners. 
• It can rot teeth and destroy teeth enamel due to being acidic in nature. 
• Diet sodas also contain chemical substances which can cause cell damage.  

Bummer.  Time for me to reassess the usefulness of this particular; habit.  

So how long does it take to form a new habit? One that does not involve Coke Zero in my case. I looked for an answer from my good friend Google. This search suggested the answer was clear-cut with the top results making reference to a magic figure of 21 days. These websites maintained that “research”  had found that if you repeated a behavior every day for 21 days, then you would have established a brand-new habit.  Going to the gym, eliminating chocolate from your diet to getting up earlier - you name it, 21 days is the answer. In addition, many authors recommend that it’s crucial to maintain a chain of 21 days without breaking it. Read more at   Beliefnet.com

The reality is, habits are easier to make than they are to break. If you repeat a behavior often enough, those synaptic pathways are going to get worn in, like hallway carpet. However, breaking a habit is a lot more complicated, because while parts of those worn-in pathways can weaken without use, they never go away [source: Rae-Dupree]. They can be reactivated with the slightest provocation [source: Delude]. If you've ever tried to quit smoking, you already know this. You can go a year without a cigarette, and then give in one time and BAM, the habit comes right back. See more at Science: how stuff works

So 3 weeks ago I decided to take up the challenge and see if I could give up my Coke Zero addiction as part of my get fit and healthy  campaign for 2014 ( see my blog on Resolution: Evolution). The following tips helped me abstain for the duration of 21 days straight.  I hope they can help you to increase your chances of success in your endeavor to change a habit. They include:

• Take small steps. Don't try to do everything at once. (So, instead of "I'm going to exercise every day," start with "I'm going to exercise twice a week.")

• Only try to change one habit at a time. (Instead of "I'm going to quit eating junk food, start exercising, and go to sleep at 10 p.m. instead of 2 a.m.," start with "I'm going to quit eating junk food.")

• Write down the habit you want to change, and write down specific plans for achieving that goal. (Rather than writing "I will exercise," write, "I will start walking 30 minutes twice a week, on Monday and Thursday, and I will wake up at 7 a.m., so I can walk before work on those days.")

• Repeat the behavior you're aiming for as often as you can. The more a behavior is repeated, the more likely it is that it will become "instinctive."
  

[source: Newby-Clark]

• Use the 3 D's Technique  - Delay giving into the craving, Distract by doing something different to occupy your thoughts,  Decide not to give in to the unhealthy habit by thinking of all the advantages of not doing it and the reasons you want to stop. 

Well, I can say that I am am Coke Zero free and thankfully it was not too difficult.  I think one of the things that worked in my favour was going bush ( and I'm talking remote high country with no showers let alone shops)  for 7 days at the outset. 

What habit are you trying to make or break?  I would be honoured if you could share your story with me.   

My Marriage Message

“Marriage: Love is the reason. Lifelong friendship is the gift. Kindness is the cause. Til’ death do us part is the length.”

-Fawn Weaver

I have been working on this one project for 19 years now.  There have been plenty of highs and just as many lows.  It has required an ongoing commitment  long after the gloss of being part of something bigger than myself has well and truly worn off.  It has required diplomacy  and tact and a willingness to forgive and forget.  It has required being part of a team and accepting the strengths and limitations of the other team member. Like any job, it has its moments and you whinge about your colleagues.   I have also thought at times of quitting and moving on to something shining, bright and new.  But I  have always pulled back. because this project still means so much to me.  I am still passionate about it, find it fulfilling and rewarding and know it will be my legacy to my children and grandchildren.   Today my husband and I are celebrating our 19th wedding anniversary.  He didn't give me flowers or chocolates but a kiss and a coffee.  A simple kindness that  brightened my day.  

Life gets messy, boring and stressful so how do you make a marriage a long and happy one?  Movies and  daytime TV series take the viewer on a roller coaster ride that includes deceit,  passion and melodrama.  If a real life marriage was like that it wouldn't last a year.  Come to think of in Bold and the Beautiful they generally don"t - at least not at one time.  This topic has been the subject of much research and many books so what value can I add to the discussion that has not already been said elsewhere.  Probably not much, so I'll be brief.  I believe the key to our marriage has been the following:

1. Respect - We both have a clear understanding of each others strengths and limitations.  As we are very different personalities we have to be careful not to become irritated with each other, but to revel in that difference.  We also appreciate that while we have a common goal, we also have individual pursuits and passions that require our time and energy.  Over the years we have been very supportive of each other in chasing our individual dreams. I know it's easy to fall into bad habits and take each other for granted which leads to the appearance of bad manners.  Using the "magic words", like please and thank you is not just for dating, children or strangers.  It is the grease that keeps the wheels of a good marriage turning smoothly.
   
2. Commitment -  I have always thought of a marriage as being like a company, with the husband and wife being the board of directors - having equal say in advancing the best interest of the group.  In this way, bumps in the road are seen as a shared obstacle that requires a solution as opposed to a naming, blaming and shaming activity.  I also feel it helps if you believe that marriage is for life, whether from a religious perspective or the way you were brought up. If you don't believe there is an escape clause in your marriage vows then you are more likely to exert the necessary energy to make the relationship work.  And believe me it does require hard work. If your committed for life then you will also need to be committed to grow and mature together.  This will require staying in touch with east others growth over time so we don't end up being married to a stranger.
   
    
3. Best Friends - At the start of a relationship when the passion is still like fire in your belly it's easier to stay positive about the person who is lying next to you every night, possibly snoring or dribbling from the corner of his mouth.  As the years pass by, while  it is important to keep those fires burning, it becomes more important, I feel, that your husband is not only your lover but also your best friend. He should be the person you turn to when life kicked you in the guts, the person who supports you through the lows, encourages you to progress your goals and helps celebrate your wins. There should be a high level of trust, a shared interest, and laughter.  Remember and reminisce about the good times and overlook the painful periods.  Finger pointing, is not only rude, it is destructive and will bring the house down around your ears.

I know that there are many other couples out there who have been married a lot longer than me. For instance my aunt and uncle are celebrating a 50 year marriage this week-end.   So what secrets can you share we me that might assist me to reach the same happy place in 31 years time?