All You Create

Running in Wichita can be challenging, what with the blazing summers and frostbite winters testing a runner’s commitment. The climate transition can wreak havoc with outdoor enthusiasts’ sinuses, making running seem like an impossibility. Yet Wichita runners continue to pound, pound, pound the pavement. How do they do it?

A few tips and tricks can keep even the most willy-nilly runners motivated during the transition from summer through fall and into the winter months:

Running partners increase safety and motivation. (Photo: http://www.flickr.com/photos/liquene/3224813469)

Master mind games

Nothing works better to trick yourself into pulling on the running gear and running those few extra blocks than playing mind games. Let’s say that it’s the first cool morning, and getting out of the toasty bed just doesn’t seem doable.

Let the mind games begin.

It’s fair to tell yourself that it’s warmer today than it will be in a few months, and in order to still be running in a few months, you have to keep going now. Once you get dressed, you tell yourself, you’ll be more motivated. Once you get those first few blocks past you, you’ll get into your rhythm and wonder why you ever would have chosen to huddle in bed for just a few minutes more; you know that it wouldn’t have been worth it.

So now you’re running, feeling the crisp air enter your lungs and nip at your exposed ears (next time, remember to wear a headband). And the miles fly by and you’re almost at your halfway mark. Your mind is now telling you that you are so looking forward to that halfway mark.

Time for another mind game.

You want to increase your mileage—you’ve been telling all of your running friends as much. Now’s the time to do it. Instead of turning around at the usual midpoint, why not tell yourself that you can make it to that next tree first, and then you’ll turn around? Or the next corner after that tree? Or the sign post just beyond the corner? What about adding two minutes to your time? Hey, you can do anything for two measly minutes; anyone can do that.

How about counting traffic? You won’t take a break until the 20th car goes by. The 20th bue car. Going away from you.

Or how about adding up all the weird stuff you see on the side of the road? A lighter. A knife. A sock. A dead possum. (So, so sorry, possum.) A very old banana peel. A thing that looks like a nickel—but wait, that’s not a nickel. Hmm. What is that thing? Cigarette butts. How many cigarette butts? Too many, that’s for sure.

If you’re like many, many runners in town, that’s exactly how you’ll increase your mileage. And sometimes, on your way to the farther tree or corner or sign post, your mind might wander. And it might just wander long enough to allow you to run right past that tree or corner or sign post without your knowing it. The next thing you know, you’ve increased your mileage without killing yourself. That’s an effective mind game.

Dress for running success

It’s sometimes hard to gauge what to wear on a run when the weather changes. Perhaps the easiest thing to remember is to layer lightly. Once you start warming up, the temperature won’t feel as biting as when you first started out. Many runners run year-round in shorts. Others bundle up at the first sign of autumn. If you tend to get cold easily, pay attention to extremities. Try wearing shorts and a long-sleeved shirt—moisture-wicking material is the most comfortable—and protect your hands with gloves and your ears with a headband. Ears can be especially vulnerable to cold, inducing a headache if they get too chilled.

Along with the fall and winter months comes early sundown. Ensure that you are a safe runner by wearing reflective clothing; you should be as visible as possible to any vehicular traffic. Wear light or bright-colored clothing, as well; black may seem chic or cool, but high visibility rules.

Run smart

You’re smart to run; taking care of your health and attitude are paramount to living well. Make sure, too, that you’re a smart runner. If you run on the roads, always (always!) run against traffic. In the United States, this means running on the left side of the road, hugging the outside edge of pavement. Some roads have outside lanes for cyclists and runners. Drivers are supposed to stay off of these lanes; however, many drivers pass a car ahead of them, which is turning left, on the right side. This is usually illegal, but it happens all the time. Drivers don’t look for runners (or cyclists or motorcycle drivers, for that matter). Be continuously aware of that fact.

Do you run with headphones? Be especially diligent about looking each way for oncoming cars. Even if you have the right of way, look before crossing. Runners often get sucked into the groove of whatever song that’s playing and they forget to check for traffic. Don’t be a statistic.

Don’t run by yourself in isolated areas in the dark. Just don’t do it. It’s not smart any way you look at it. Instead, choose running paths or areas that are well-frequented or in public view.

Run politely

Acknowledge other runners, walkers or cyclists with a quick wave, nod or smile. Show a driver who stopped short in a driveway so that you could zoom in front of the car that you appreciate the gesture—a peace sign or thumbs-up gesture is all that’s needed. Don’t purposely try to step on ants or grasshoppers that might cross your path. Remember: You’re in their home.

Run because you can

This might be the most inspirational way to get out that door and on the road. Think back to a day when you felt sick as a dog and were stuck inside. Think of a friend or co-worker who is just getting into running and looking to you for advice. Think of someone you know or saw who can’t run because he or she is wheelchair-bound or has emphysema or broke a foot or can’t find the time or can’t find a babysitter or lives in a war-torn country or doesn’t have the inspiration that you do. Run because you know that you’re going to have a monster meal for dinner tonight—and possibly pie. Run because you can.

Many happy trails to you.

Winter squash — in all kinds of shapes, sizes and gorgeous colors — take over produce aisles when the temperature drops, leaves change color, woodpiles grow and comfort foods replace summer salads. It must be autumn.

Varieties of winter squash include butternut, acorn, hubbard and turban squash, as well as pumpkin. All winter squash have tough skin that is more difficult to pierce than that of its cousins, the cucumber and melon. The hard shells provide a longer shelf life — sometimes as long as six months.

A variety of good-for-you winter squash (photo: http://commons.wikimedia.org/wiki/File:Squash_Decor.jpg)

Winter squash offer a variety of health benefits. They are good sources of vitamins A, C, B5 and B6, potassium and manganese, as well as dietary fiber. They provide folate, copper, niacin and thiamin. They also have beneficial omega-3 fatty acids.

Research is still forthcoming, but early results show that winter squash contain anti-cancer and anti-inflammatory properties and help relieve symptoms of benign prostatic hypertrophy (BPH). Consuming winter squash may also lower the risk of developing lung cancer, according to a Kansas State University study.

Winter squash can be added to the typical comfort foods of the colder months. Pumpkin bread straight from the oven warms the heart, as well as the tummy. Spaghetti squash is delicious with fresh pasta sauce and grated Parmigiano-Reggiano cheese. And cubed acorn squash adds a subtle sweetness to soups.

Try this easy recipe for Gold Rush Chili, made with butternut squash — but be prepared to offer second helpings:

1 butternut squash, peeled, de-seeded and cubed
3 tbsp. olive oil
1 white onion, chopped
4 cloves garlic, minced
1 bell pepper, chopped
2 tsp. oregano
2 tbsp. chili powder
1 1/4 tsp. ground cumin
1/4 tsp. chipotle chili powder (or more for a little kick)
2 15 oz. cans diced tomatoes
1/2 cup water
Salt and fresh-ground black pepper, to taste
2 15 oz. cans beans, drained (e.g., black, dark red kidney, pinto, navy)
1 cup cheddar cheese, grated
4 green onions, sliced
Oyster crackers

Peel, de-seed and cube butternut squash; set aside.

Heat oil in a large pot over medium heat. Add onion and bell pepper and sauté until onion is translucent, about 7 minutes. Add garlic and sauté for 2 minutes.

Add all seasonings and stir well. Add tomatoes (and juice), water, squash, salt and pepper, stirring well. Cover and reduce heat to low. Simmer for 20 minutes.

Add beans. Cover and simmer until squash is tender (about 45 minutes).

Serve chili garnished with cheese, green onions and oyster crackers.

For more info: Winter squash

Ah, the amazing avocado. Native to South America, Mexico and the Caribbean, this tree-growing fruit is often assumed to be a vegetable—perhaps because it is often served in salads or because it isn’t sweet, like an orange or banana. But a fruit it is, and an über-healthy one, at that.

Also known as the alligator pear, avocados provide vitamins K, C and B6, as well as dietary fiber, folate, copper and potassium. They are also high in fat—around 80 percent of their total calories; but the majority of the fat grams are monounsaturated fats, which are “good” fats.

An avocado tree (photo: http://www.flickr.com/photos/emdot/12661113)

Avocados contain oleic acid, a monounsaturated fat that is thought to lower cholesterol levels. They also help regulate blood pressure and combat circulatory diseases, such as stroke. They are heart-healthy, providing 23 percent of the daily value for folate, and they contain carotenoids and tocopherols, which have shown in studies to inhibit prostate cancer cell growth.

When buying avocados, look for slightly soft fruit with no dark or soft spots. A clue to whether they were ripened on the tree (and thus likely to have enhanced flavor) is if they have a bit of a neck, rather than a rounded end. Ripen the avocados at home, either in a paper bag or alongside other fruit.

Adding or increasing the weekly amount of avocado consumed is easy and delicious:

• Add slices to salads, on burgers, on top of any Mexican dish (such as enchiladas or  burritos) or alongside slices of tomato and fresh mozzarella cheese.

• Dice an avocado and mix into scrambled eggs.

• Replace butter with ripened, mashed avocado on toast for a morning treat.

• Use mashed avocado as a condiment instead of mayonnaise on sandwiches.

• Top chili or black bean soup with diced avocado.

• Make guacamole, serve with tortilla chips and watch it disappear.

Nasal irrigation via a neti pot has been a part of yoga practitioners’ routines for thousands of years. While the ancient Ayurvedic practice of washing the nasal cavities provides sinus relief for millions of people around the world, the question remains whether or not the neti pot can be overused. As with just about everything in life, moderation is the best answer.

Recommended usage of a neti pot is once or twice daily, or on an as-needed basis for maintenance (e.g., two or three times per week). If suffering from a common cold, mild sinus issues or allergies, using a neti pot as many as four times per day is recommended.

Using a neti pot offers daily relief from various sinus issues (photo: http://www.flickr.com/photos/mookies/90547700)

Water source
Where the water comes from can make the difference between a pleasant and uncomfortable neti pot experience. If tap water comes from a clean, clear source (i.e., without added chlorine or other impurities), tap water is fine to use. However, many areas add chlorine into the water in order to kill bacterias, which is hard on body tissues. Boiled water that is cooled to body temperature or slightly warmer is sufficient, or distilled water can be used without fear of discomfort.

Water temperature
The water’s temperature affects the comfort level of the user. If the water is too cold, memories of pool water up the nose can be off-putting. If the water is too warm or hot, the delicate tissues inside the nose will be, at the minimum, uncomfortable and possibly burned. Ensure that the temperature of the water is at body temperature or slightly warm.

Saline solution
Too much salt in the neti pot solution may impart a burning sensation in the nose. Conversely, too little salt in the water will also leave the nose feeling uncomfortable because water entering the nasal cavities should be similar in salt content to that of the body’s natural fluids. Follow the directions that come with the neti pot and/or the saline packets for the optimum sodium-to-water ratio.

Packets of saline—and usually sodium bicarbonate (i.e., baking soda)—are available for purchase. These packets are handy and great for taking along on trips.

To save money, the packet contents can be duplicated at home: James T. Li, M.D. of the Mayo Clinic suggests adding 1/8 tsp. (non-iodized) table salt to 8 oz. distilled water  or boiled (and cooled) tap water. Mix the solution well to ensure that the salt has completely dissolved. If the salt solution leaves the nose feeling a little uncomfortable, try adding 14/ tsp. baking soda to the solution; baking soda acts as a buffer by adjusting the pH balance of the solution.

Some practitioners believe that 8 oz. of saline solution is good enough—for one nostril. They suggest using 16 oz. (with 1/4 tsp. salt) for each neti pot use. For example, 8 oz. of water should flow through the left nostril and 8 oz. should flow through the right nostril. There is no evidence stating that 16 oz. is too much; try 16 oz. and adjust accordingly.

Neti pot tip insertion
How far the tip of the neti pot is inserted into the nostril can alter how well the water flows through the nasal cavities. Pushing the tip of the pot too far into the nostril can force the tip against the inside of the nose, thereby blocking the flow of water. A gentle push is all that is needed to close off the nostril and create the vacuum needed to allow for proper water flow.

Blowing the nose
Blowing the nose after the last drops of the neti pot flow through the nasal cavities and into the sink is the last step in a successful neti pot process. However, many people blow their nose too forcefully. Blowing too hard actually forces the mucus back into the sinus cavities, which is counterproductive. Make sure to blow gently, one nostril at a time, after using a neti pot.

For more info: Does a Neti Pot Work Well for Colds & Sinuses?

The stay-at-home mantra has been around as long as fast food has been luring an unsuspecting public out to eat with super-size french fries: Eating at home (and takeout doesn’t count) saves money and calories. Compared with just a few years ago, more people are dealing with their current economic situation by following that mantra and eating at home more often.

A table filled with fresh, healthy alternatives to fast food and sauce-heavy restaurant fare (photo: http://www.flickr.com/photos/avlxyz/55346526/)

Think about it. When a family of four goes out for dinner, the expenses build up:

• Gas to and from the restaurant—hybrid or no, the miles add up.
• Drinks—a soda or iced tea at home costs almost a dollar less than it does in a restaurant, and a cocktail or two build the tab up quickly.
• Appetizer and/or dessert—servers always try to up-sell a table by suggesting these extras, which up the calorie intake and wreak havoc on portion control efforts.
• Meals—considering how much it would cost to make the meals at home, the restaurant is making a killing on each meal while often passing on extra calories and fat, which would not make it onto the plate at home.
•Tip—for average service, a 20 percent tip is the norm; a bill of $30 calls for a $6 tip.

It makes sense on a lot of levels to eat at home. Try these tested tips to save money and calories on homemade meals:

Do some savvy grocery shopping and plan each week’s meals ahead of time. Savvy grocery shopping includes using coupons for items normally purchased or for items that pique interest; don’t use coupons just to use coupons, because generic items can still cost less than a name-brand item with a coupon. Do the quick math at the store to see which item is the true bargain. Not all generics are created equal, but many are hard to tell apart from the name brands.

Pay attention to what’s on sale, and where. Don’t drive to one store for just one or two items; make the gas to and from the store(s) worth using by consolidating all your shopping into one trip per week.

Stick to a list. Knowing what is needed in advance keeps the shopping excursion on track and the receipt shorter. Also, whatever happens, do not go to the market while hungry; those hunger pangs make picking up an extra bag of chips or container of ice cream seem like a perfectly logical idea. Remember: If it’s not on the list, don’t buy it.

Shop the perimeter of the store for the majority of the list. That’s where most of the fresh items (i.e., not high-sodium, processed boxed items) are located. The fruits and vegetables, dairy case, meat counter and bakery line the building, and those are the kinds of foods that add up to a healthy diet.

Try new recipes to keep meals interesting. Stay away from frying foods and using heavy creams for sauces. For example, gazpacho—a cold summer soup—is about as low in calories as a meal gets, and it’s loaded with fresh veggies: tomatoes, cucumbers, green pepper, onion and fresh basil, all thrown into a food processor. The stove doesn’t even get turned on and the table is set with a gorgeous, healthy, exciting meal. Or try an Italian caprese salad, made with sliced tomatoes, fresh mozzarella and basil leaves and drizzled with balsamic vinaigrette. Or slice up several cheeses with crusty bread and a salad. Or create a hearty stock-based soup with whatever vegetables are in season. Or fire up the charcoal and grill tilapia, new potatoes and asparagus. The healthy choices are boundless.

Pay attention to the monthly bills. While grocery shopping ups the monthly expenses a bit, the drop from not eating out as often is noticeably greater. Notice, too, what the bathroom scale says. Chances are that at least a few pounds will slowly come off, and possibly more. And perhaps most important, check with the entire family to see how they feel since limiting outside meals and processed, fat-laden foods in enormous portions. The benefits of home cooking will surely outweigh the lure of monstrous meals that bust a gut and break the bank.

No matter your lifestyle—fast-paced go-getter or easy-going soul, junk-food hound or health-food nut—you can benefit from a few healthy-living tips. Just consider these points gentle reminders that life is, indeed, good:

• Drink your fluids. More than half of a person’s body weight (lean muscle tissue, blood, fat, bone and skin) consists of water. It makes sense to keep all the parts hydrated. While caffeinated drinks do add water to your system, the caffeine acts as a diuretic, which is counterproductive to the hydration process.

Water also acts as a filler, making you feel full; you won’t tend to snack as often when you’re taking in enough fluids. Those first hunger pangs are usually just your body’s way of telling you that you need to rehydrate. When you first feel hungry, drink a glass of ice water.

Aim for eight to 12 (8 oz.) glasses of water per day. Flavor your water with lemon or lime juice or cucumber slices for a refreshing, calorie-free (and chemical-free) beverage. Drink water with ice, as your body must work to heat up the cold water, thereby slightly increasing your metabolism.

A tall, cool drink of cucumber water

• Watch your portions. In the age of super-sizing, portion control can eliminate many unwanted calories. Protein, such as a piece of chicken, beef, pork or fish, should be no larger than your fist. If given the choice of two sizes (e.g., 6 oz. or 9 oz.), always choose the smaller amount. Try using a smaller plate to fool your eye; you’ll see a full plate, but with less food on it than a regular-size dinner plate. Once your body acclimates itself to smaller portions, you will wonder how you ever managed to eat so much.

• Eat more fiber. Beans, legumes and whole grains are low in fat while filling you up and keeping you satisfied longer. Fiber-rich foods also act as your body’s internal broom, sweeping the colon clean and helping you stay regulated.

• Sweat it out. Don’t fool yourself into thinking that gardening or vacuuming is enough exercise to keep you optimally healthy. While household chores benefit your health by keeping you active and burning some calories, they usually are not aerobic and do not provide the more vigorous workout that your heart and lungs need. A good aerobic workout that induces plenty of sweat also helps your body rid itself of toxins. And the endorphin high that comes after a 30-minute or longer workout is an emotional perk.

Talk with your physician before starting any exercise routine; once you have the OK, start slow and watch how quickly you are able to work out for longer periods and at more intense levels. What may have seemed insurmountable at first—perhaps running a mile or completing an entire step class—quickly becomes the first of many triumphs on your workout journey to a healthier you.

• Focus on you. Multitasking, family obligations and so-called time-saving gadgets somehow eat up all your time. It’s hard to remember that you must take care of yourself, as well as taking care of everything and everyone else. Scheduie even an hour alone just for you each week. A manicure, a massage, time spent reading, working out or sitting in a garden or even a long soak in the tub all work to rejuvenate the soul and give you time to think. Whatever makes you feel rested and refreshed is the stress reliever you need.

• Laugh out loud. Perhaps one of the best medicines is, after all, laughter. Determine what—or who—makes you laugh, and then make sure to incorporate that thing or person into your life as often as you can. See a light-hearted movie, hang out with great friends, visit the zoo; whatever or whoever makes you smile and chuckle is absolutely worth the time.