Healither Ways Of Coping With Stress

This week at work is very stressful. There is a big deadline on Friday that affects my whole department, because a significant aspect of patent law changes on Saturday, and many clients want to do things this week to be grandfathered in under the current law. As much as we’ve tried to plan ahead and work ahead, there is a lot to be done by midnight local time on Friday.

midnight clockAs I got ready to face the week, I realized how much my ways of coping with stress have changed. In my “before” days–and even in the beginning of my “after” days–a week like this  would have had me abandoning any efforts to keep up with my fitness routine. But now I know that physical exercise is essential to my mental well-being. The hour I spend working out will pay me back with interest in my ability to be productive and handle the stress at work. No amount of Starbucks can wake me up and get me going as much as a good run does!

track runnerI also might have used work deadlines as an excuse to rely on pizza and take-out to get through the week. But now I know that I will perform better at work if I fuel my body with nutritious foods. I made sure to stock up on healthy but quick things I can eat at the office (frozen entrees, pumpkin seeds, fruit) and did some cooking ahead on Sunday night so I will have some “real” food to eat when I get home late.

Case of Chobani

This gift from Chobani could not have come at a better time!

I’m not saying that I won’t be making extra trips to Starbucks, or that I won’t decide that I need a few Do-Si-Dos to get through the day, but I won’t be relying 100% on caffeine and sugar to get through the week!

Wonder Woman Mug

Bring it!

How do you prepare for a stressful week?

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Training Log: Cherry Blossom 10 Miler (Week 2)

I can’t believe that I am summarizing “week 2” of my Cherry Blossom 10 Miler training program, and the race is less than one month away! I am really counting on my base conditioning to be ready to race in four weeks.

CUCB Logo

Work was closed Wednesday for a blizzard that never materialized and it was in the 60s over the weekend!

Lincoln Memorial

(Scene from my bike ride on Sunday)

Monday
AM Dog Walk: 1 mile
Weights: ITB Rehab Routine, supersets strength routine, planks

Tuesday
Treadmill: 50 min program with two 1 mile repeats:
warm-up: 5 min @ 3.7 mph, 5 min @ 5.7 mph, 5 min @ 6.0 mph, 5 min @ 6.3 mph,
repeats: 10 min @ 6.5 mph, 5 min @ 6.3 mph, 10 min @ 6.7 mph
cool-down: 2 min @ 5.7 mph, 3 min @ 3.7 mph

Wednesday
AM Dog Walk: 1 mile
Weights: ITB Rehab Routinesupersets strength routine, planks

Thursday
Treadmill: 50 min total, Random Program (level 3), mostly at 6.2 or 6.3 mph

Friday
AM Dog Walk: 1 mile
Rodney Yee “Twists” program (25 min)
Cathe “Core” program (10.5 min)
Since I was planning a 10 mile run on Saturday, I decided to take it easy on my legs on Friday. My body always appreciates some time with Rodney Yee and I really like the core segment of my Cathe X-Train DVD. 

Saturday
AM dog walk: 1 mile
Long run: 10.5 miles, 1:33:21 (8:54 pace)

March 9 Garmin
This was a glorious run! When I kept seeing a sub-9:00 pace on my Garmin I wondered, “Whose legs are these?” I did not feel like I was pushing myself, although by mile 9 I decided that I would treat my legs to a warm Espom salt bath when I got home! 

Epsom Salt Bath

(Much more enjoyable than an ice bath!)

Sunday
Bike ride: 13 miles

Now that we’ve changed to Daylight Saving Time, I know it will be harder to get up this week, but I will need the endorphins to get through a stressful week at work.

Do you have a hard time getting out of bed this morning?

Posted in Fitness, Training Log | Tagged , , , , | 3 Comments

Shifting Frames Of Reference

My yoga practice is pretty rudimentary. A 25-minute program from Rodney Yee’s A.M. Yoga for Your Week is challenging enough for my inflexible body and long enough for my restless mind.

yoga woman

Still, I have come to appreciate the benefits of holding a pose for longer than my type-A personality would prefer. It usually is in those last moments when I tweak my position just so or breathe just so that I feel an opening, a release, or a shifting that I treasure as an ahhhh moment.

I was reminded of this shifting last Sunday, when our priest preached about the Parable of The Fig Tree from Luke 13: 6-10:

[Jesus] told this parable:
“A man had a fig tree planted in his vineyard; and he came looking for fruit on it and found none. So he said to the gardener, “See here! For three years I have come looking for fruit on this fig tree, and still I find none. Cut it down! Why should it be wasting the soil?” He replied, “Sir, let it alone for one more year, until I dig around it and put manure on it. If it bears fruit next year, well and good; but if not, you can cut it down.’”

If  you’ve heard this Parable before, and especially if you learned about it in Sunday School or in a Bible study class, you probably understand that God is the owner of the vineyard, we are the fig tree, and Jesus is the gardener, pleading with God to give us a chance to “bear fruit.” Especially when we read this Parable during Lent, the tendency is to focus on the many ways in which we fail to bear fruit, and how we need to strive to earn our place in God’s garden.

Jesus

But Jesus doesn’t explain this Parable, and our Priest challenged us to re-think the cast of characters.

  • What if we are the owner, needing God’s help to see the good (or the hope) in a bad (or hopeless) situation?
  • What if we are the gardener, working hard to turn this barren world into a place that looks more like God’s garden?
  • What if God is the gardener, promising to do what He can to help us barren fig trees bear fruit?

Considering this Parable from these different frames of reference, I felt an opening in my understanding of God, and a deeper understanding of how often we limit Him with our own preconceptions. It was a real aha moment that I am still treasuring.

(If you want to read my priest’s sermon in her own words, you can read it on her blog here.)

Do you enjoy re-telling familiar stories from a different perspective?

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Looking Out The Window

I spend way too much time at work.
I usually arrive between 8:00 and 8:30 and leave at 6:30.
That’s 10 hours a day,
most of which are spent sitting on my ass in front of my dual monitors.

Messy Desk

Whenever I visit other offices, I always take the time to take in the views.

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This city girl just loves skylines!

In January, I had an opportunity to move to an office with this view.

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Although I did think twice about moving
because my assistant would be down the hall and around the corner from me,
I knew that it would be good for my mental health.

And it is.

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It didn’t take me long to realize that the kitchenette near my new office
also has spectacular views.

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Although sometimes I get jealous of the fun I’m not having!

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Do you take time to enjoy looking out the window?

Posted in Life, Work | Tagged , , | 9 Comments

What I Ate Wednesday (The Am I Getting Enough Protein Edition)

When people decide to stop eating meat, there often is a concern about getting enough protein from a vegetarian diet. While tofu and other soy-based meat alternatives can be good sources of protein, I am trying to follow a vegetarian diet without relying too much on processed “faux” foods. To see if the foods I’ve been eating are providing “enough” protein I decided to track my protein for a day.

 Breakfast

Eggbeaters + Toast

1/2 cup Egg Beaters = 10 g
1 egg white = 4 g
1 slice whole wheat toast = 4 g

Morning Snack

Pear Chobani

Chobani® = 14 g

Lunch

Mediterranean Pasta With Chickpeas

(click photo for recipe)

Chick Peas = 5 g (1/4 of recipe using 1 can chick peas)
Barrilla® Plus Pasta = 7.5 g (1/4 of recipe using 6 oz pasta)

Snack

Pumpkin Seeds

1/4 cup pumpkin seeds = 8 g

Dinner

Sweet Potato Black Bean Chili

1 cup Sweet Potato and Black Bean Chili = 9 g (according to recipe)
Trader Joe’s Brown Jasmine Rice = 2 g (1/3 cup cooked rice)

Dessert

Klondike No Sugar Added

Klondike No Sugar Added Bar = 4 g

Total = 63.5 g 

That seems like a lot of protein. Of course, to know if it is enough, I need to know how much I need.  I found this information from Nancy Clark’s Sports Nutrition Guidebook:

Multiply your weight in pounds by one of the following:
Sedentary adult 0.4
Active adult 0.4-0.6
Growing athlete 0.6-0.9
Adult building muscle mass 0.6-0.9

If I choose the “active adult” category, I need 46-69 g of protein a day. So, it looks like I am doing OK.

Link up your What I Ate Wednesday Post at Peas And Crayons:

Did you know that pumpkin seeds are such a good source of protein?

Posted in Food | Tagged , | 11 Comments