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Newsletter: Volume 30, August  2001

Left Brain v. Right Brain

The Left Side of Our Brain Tries to Hold Us Back
Inside the left hemisphere at the top of your head is the center of logic. The left brain solves math problems, organizes and nit-picks, and conducts the structured cognitive activities during your workday. One of the primary missions of the left brain is to steer you in the direction of pleasure and away from discomfort. Any form of stress or perceived stress will stimulate this negative center of logic to produce a stream of messages to "slow down!"or "quit!"or to question your sanity: "Why are you doing this?"Because we rely upon the left side for logical guidance, we listen to these messages. If we're weak or tired, we're very likely to give in to the messages and compromise our goal. Certainly we must always monitor the real dangers which could produce health problems (heat buildup, traffic, overfatigue) and take action when there is due cause. Most of the time, however, our left brain overreacts in warning us long before we are in real danger. Motivation training desensitizes us to the extraneous negative messages and the left brain's nagging style. You can also set up a positive mental response to the negative left side that will reduce its effect and allow you to head toward your goal at a speed that is within your capabilities.

The Right Brain
Your creative and intuitive center is in the right side of your brain. Running is one of the best ways to tap into your right brain, as long as you're running slowly enough to stay within your capabilities. This right side is a reservoir of creative solutions to just about any problem, challenge or obstacle. Through pacing, walk breaks and blood sugar-boosting, you can cut down dramatically on stress, reducing the negative left brain messages so that you stay on the right (brain) track. To maximize time in the wonderful world of the right brain, become sensitive to the stress buildup of your runs and the marathon itself. Only you have the complete power to reduce the intensity and disconnect the negative speaker of the left brain before it makes your running seem like work.

Vision and Focus
No one stays totally motivated all of the time. Those who are more successful sometimes seem to be always fired up, but they have down times like everyone else. By concentrating on the positive aspects of your run, several times a day, you become focused on something that makes you feel good. It only takes a few seconds every two hours or so and you'll be motivated to get out there and collect your endorphins.

A mid-run motivation crisis is almost always the result of going too fast, for you, on that day. The more stress you place on yourself, the more negative messages you'll receive from the left brain, which will lead to a desire to quit. Ease up, take more walk breaks, and you'll get through most of these "walls."If the weather presents you with too much heat/humidity and/or you went too fast in the beginning or the middle of the run, it may be too late to do anything but walk. Learn from this, and back off early the next time.

For more information on "The Source of Motivation,"look at pages 75-79 and 84 in Jeff Galloway's new Marathon! (Phidippides Publication, 2000)

Don't forget that Jeff Galloway will be leading a trip to Athens for the original marathon in late October/early November. Contact ccmiller@mindspring.com for more info.

When Dieters Lose Weight: Acknowledging Weight loss

THE ATHLETE'S KITCHEN
By Nancy Clark, MS, RD
Copyright July 2001

"My wife has lost about 30 pounds. She looks GREAT!""My roommate has dropped 10 pounds. She's down to a size 4 and I'm so jealous...!"
"My brother is dieting by eating only one meal a day. He has shed 20 pounds in three weeks ... he looks awesome!"

We all know someone who has lost weight and our knee-jerk response is "WOW...Don't you look GREAT!"At diet workshops, the leader and participants applaud the successful dieters who, upon weighing in, register a lower weight on the scale. Advertisements for weight loss programs idolize how much better you'll look when you shed excess flab. High schools runners ogle over their friend's loss of two pounds.

This praise is intended to be positive but you should be aware it can sometimes backfire. The following story, told by an athlete in recovery from anorexia, can perhaps teach you how to acknowledge weight loss wisely. The story goes like this-

"When I was a student in medical school, I was very unhappy and my life felt out of control. I followed my strong desire to be able to control something , so I started to diet and exercise. I got a bit carried away and within a year, I had to admit myself into an eating disorders program. The surprisingly sad part is, no one saw my unhappiness.

"Mind you, I was in medical school, surrounded by health professionals, and I got nothing but praise the whole way down. Doctors, nurses, friends and family alike would say to me-

"You've lost weight. Don't you look great...!".
"You are so dedicated with your exercise program. I feel like I barely have time to sleep, but you manage to get up early enough to run an hour every day. You're too good.".
"You always eat such healthful food--salads, fruits, rice cakes. I'm living on junk out of the vending machine, and you're preparing your own healthy foods every day. You are just so dedicated when it comes to eating well. I admire you."

The praise and compliments flowed endlessly--but no one saw this woman's unhappiness. Twenty pounds later and exhausted with compulsive, relentless exercise, she ran out of energy and admitted herself into a hospital program for people with eating disorders. She knew her lifestyle was sick, but no once else had seemed to notice. No one made the appropriate comment: "You are looking very thin...are you OK?"or "I'm worried about you. You look so tired and seem to have lost that sparkle in your eyes..."

Another similar episode took place in a health club. A 39 year old man just trying to get back to his college "fighting weight"started dieting and exercising to the extreme. He claimed he was training for an Ironman triathlon. The truth was, he was abusing exercise to lose weight. His thoughts about food and exercise consumed 99% of his day--to the point he did little but exercise, work, sleep, and (try not to) eat. He also heard nothing but praise about his changed body:

"You look great...How much weight have you lost???!".
"You are so dedicated with your training program. How do you find time to exercise for two hours every day? You are a better man than I...".
"You are so good with your diet. I wish I had your discipline when it comes to eliminating junk food from my life..."

After a year, this exhausted "athlete"ended up in my office saying "I don't know if I need to see you or a psychologist..."

In both cases, these "athletes" got nothing but praise as they tumbled into their eating disorders. Granted, their friends, teammates and training partners were not responsible for this happening, but they failed to say appropriate words.

Acknowledging weight loss
So what should you say when someone has lost weight? What you do not want to say is "Have you lost weight??? You look GREAT!!!" This implies:

1) They looked horrible before.
2) Physical size is more important than health.
3) They are a better person if they are lighter.

And what happens when the dieter regains the weight (a common occurrence)? Does he or she revert to being a worse person? Be it two pounds or twenty pounds, the better way to acknowledge weight loss is to shift the focus away from physical weight changes and focus instead on the praiseworthy aspect: the person's improved health status. Here are some recommended phrases to share with dieters who are losing or have lost weight:

"You look like you've been working hard at losing weight..." The dieter will be ever-ready to talk about how proud they are of their hard work. Let them brag.

"You look smaller... Is there is less of you to love?" The message is, you are not a better person if you lose weight; you are just less.

"You look pleased with your weight loss. How do you feel about it?" They'll undoubtedly feel healthier, more energetic, super!

"You are looking more fit. How are your workouts going? How is your energy level? How do you feel...?"If they are losing weight appropriately, they'll feel great.

"You appear to be trading some of your excess fat for muscle?" Acknowledge what you see but don't suggest they are a better person.

Sometimes you can just say nothing. After all, how often do you acknowledge weight gain: "You've gained weight!!?" (But then, maybe you should: "You look stressed, exhausted. Are you OK...?")

Regardless of the dieter's response, the goal is to help the person hold a solid appreciation of their value as a person. Their beauty is in their smile, their friendship and caring--not in being size two instead of size twelve. Dieters need to know they are loved from the inside out, not judged from the outside in. If dieters lose weight, they need to fully realize there is simply less of them to love. They are not better, more perfect or more likable. They are just less. But hopefully they are healthier, more energetic, stronger, and happy with these benefits.

Life is just a bowl of berries

Ripe berries are hard not to love - some of the best foods ever, as well as the sweetest (except cranberries). Not only do they offer vitamins, minerals, and fiber in a lovely low-calorie package, but they are also loaded with fascinating substances.

The intense red and blue pigments of berries come from anthocyanins, which are high in antioxidant capacity. That is, in the test tube, and perhaps in the body, anthocyanins mop up free radicals, particles than can damage our cells. Berries are rich in other phytochemicals that may benefit humans. Not to mention the vitamin C.

Prelimary research has found that berries contribute to good health. Blueberries may improve vision. Cranberries may help prevent urinary tract infections (See Wellness Letter, February 1999). Studies in animals and in the test tube have found that extracts from strawberries, blueberries and raspberries may help protect against various kinds of cancer. Other studies have found that strawberries help keep animals' nervous systems in working order.

But it would be a mistake to think of berries as medicine. They make a great dessert, snack, lunch, and/or breakfast food. Warm weather is their natural season. You may be lucky enough to know where to pick blackberries or blueberries yourself. Strawberries are usually available at produce counters year round, along with blueberries and raspberries - though out-of-season berries can be costly, and local berries in season taste better. Cranberries show up in quantity around Thanksgiving. It's wise to buy a few extra packages and freeze them.

Berry good tips

• Don't wash the berries until ready to serve.
• Don't be shy about trying new kinds: raspberries can be black, gold or red. Marionberries and boysenberries (hybrid versions of blackberries) are delicious and nutritious.
• Most berries freeze well. Remove stems, debris and blemished fruit; put in plastic bags or containers. When ready to use, rinse in cold water. This washes and helps defrost the berries. They won't taste as good as fresth, but they are fine for muffins and pancakes, smoothies, toppings, and fruit salads.
• Dried berries, particularly cranberries and blueberries, are becoming more common. Though they don't taste like fresh ones and have less vitamin C, they are a good snack and well worth keeping on hand.

From Wellness Letter: The Newsletter of Nutrition, Fitness and Self-Care, Volume 17, Issue 10, July 2001, from the School of Public Health of the University of California, Berkeley, page 3, www.WellnessLetter.com

A Fast (and Slow) Way to Fitness

"Interval training" involves mixing moderate physical activity with some that's more vigorous - such as picking up the pace for short periods of time during your daily walk. Exercising in intervals can make your regular routine more interesting, burn more calories and increase health benefits.

You have been walking most days now, but you are starting to get bored. Or maybe you feel the need for a more challenging activity. One way to add some oomph to exercise is with interval training - that is, alternating moderate or light physical activity with brief periods of more demanding exercise. "If you want to see progress in your physical activity program, you have to change one of three things: how long, how frequently or how hard you exercise," says Carla Sottovia, assistant fitness director of the Cooper Fitness Center in Dallas.

Aside from increasing your fitness level, interval training can be mentally stimulating and help relieve boredom. For example, when you ride your bike at the same pace for 30 minutes, time may seem to pass slowly. But when your mind is occupied with increasing or slowing your speed at different intervals, the total time may seem shorter. "It makes it more fun to be active," says Sottovia.

Of course, one of the best reasons for staying active is your health. Regular physical activity protects against several types of cancer, as well as heart disease, adult-onset diabetes and other chronic illnesses.

Beginners Welcome
Anyone can use interval training. You just need to exercise at a pace that is appropriate to your fitness level. Beginning exercisers, for example, can go back and forth from a very slow walk to just a slow walk if necessary!

Be sure to check with your doctor before beginning any new type of exercise or when increasing the intensity of the exercise you already do. Even if you are currently active, it is important to get your doctor's approval before trying interval training.

Getting Started
Once you've gotten go-ahead, simply incorporate interval training into your usual activities. For example, if you typically walk for 30 minutes start off slowly and build up to your normal speed. Then increase your speed every two to three minutes, alternating more demanding and less demanding intervals.

This idea can be modified for any number of activities, including swimming, biking and running. You can also alter the length and number of intervals you do, or how challenging they are. One way to step up intensity is walking uphill, which can also be done on a treadmill. Today, many exercise machines have computerized interval programs.

Avoiding Pitfalls
Common mistakes include pushing too hard, which can cause an injury, and doing interval training too often, says Sottovia. She suggests alternating a day of intervals with a day of moderately paced or light physical activity.

Be on the lookout for warning signs that you're overdoing it: If you're totally out of breath or can't talk while you're active, decrease or eliminate the vigorous intervals. Remember that physical activity should not hurt or be unpleasant. The best kind of exercise is exercise you enjoy and perform regularly, so move at your own pace.

From the American Institute for Cancer Research's Newsletter on Diet, Nutrition and Cancer Prevention, Summer 2001, Issue 72, page 11, 202/328-7744

To order any Cooper Complete vitamin or joint maintenance product - all based upon research from Dr. Kenneth Cooper's Aerobics Institute - check out our merchandise section.

Don't Blame Running

Running has never been shown to cause osteoarthritic joint changes or to cause spinal disk degeneration, which is reassuring to the millions of us who run. Yet some experts warn that this may, in fact, be an aberration in the research due to the "healthy runner effect." Runners who remain injury-free continue to run, demonstrating the resiliency of those healthy runners, not the harmlessness of running per se.

Here's a study that suggests, in fact, that long-term recreational running does not cause disk degeneration. This study specifically looked at disk degeneration among identical twins whose histories were different. Identical twins with different lifestyles provide the perfect resource for answering cause and effect questions because you can evaluate the effect of something on genetically identical individuals - studies are automatically controlled for all genetic variables.

The researchers studied 22 pairs of identical male twins whose lifetime endurance sports activity were dissimilar. The exercisers (running and cross-country skiing) had on average a history of exercising four times a week for about 24 years. Non-exercisers averaged only once a week exercise for most of their lives. Based on detailed interviews and magnetic resonance images the researchers concluded that lifetime endurance sports caused neither beneficial nor harmful effects in the spine.

It seems that your spine is either destined to hold up during a lifetime or not, and that regular running will neither protect nor damage it. For runners this is good news indeed and stands to contradict those who believe that the repetitive impact of running must ultimately deteriorate the spine and leg joints.

This is not a license to overtrain, however. Running without adequate time for rest and recovery, increasing training load too fast, and running in worn out shoes, are all risk factors for injury. The take-home lesson here is that regular running is not going to your spine and comes complete with a huge list of mental and physical benefits - overdoing it is, as usual, asking for trouble.

From Medicine and Science in Sports and Exercise, Vol., 29, No. 10, pp. 1350-1356

Jeff Galloway offers a low-mileage marathon Training Program to get you to the finish line injury free. Jeff offers tips that will give you the added psychological capacity and stamina to push harder before getting tired. In search of more goodies and inside scoops? Read Jeff Galloway's column every month in Runner's World Magazine. Runner's World provides advice and education to motivate runners of all ages and abilities. Subscribe TODAY! http://www.runnersworld.com/service/home.html/I13P015

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