BACK TO "SCHOOL"

Although you certainly can't tell from the weather, which is as hot as ever, summer is officially over. Welcome September, a wonderful time of year that's always seemed like a fresh start. And it certainly is this year. For the first time in six years, I am not beginning a semester of teaching at St. Ed's --- instead, I am beginning five months of nonstop singing engagements, starting with Suor Angelica rehearsals in San Antonio. This is my "first day of school" this fall. And you know after last week's fashion thread, I have an outfit for it. Must be a diva.

 

My knee is still bothering me quite a bit, and it's necessary to stay off it as much as possible, so no running, no long walks, certainly no plyometrics! It's very frustrating to be shut down for so long, but I decided that I can at least lift, and I can do my crunches and one-legged push-ups. It probably won't help me burn a lot of calories, but it will tone and make me feel better! I did 30 minutes of pretty intensive lifting this morning, and my arms are really pumped and tired. Not sure how many calories I burned, but at least it was something.

As much of a struggle as it's been lately to shun the treats, I am happy to say that there are certain things that are not only not a temptation, but quite the opposite. I find most fast food and chain restaurant offerings downright revolting. And no wonder. Check out this latest article from Men's Health, which for some years now has been blowing the whistle on particularly disgusting concoctions designed to please palates accustomed to ridiculous amounts of fat and additives. These things are nutritional and culinary disasters. A burger framed by not one but TWO grilled cheese sandwiches slathered in butter? Pancakes stuffed with cheesecake --- is this for real? These should be featured on This is Why You're Fat. Blecch. The writer gives lower-cal alternatives to these gut busters, but they still are terrible choices. A BLT with hash browns still weighs in at 730 calories, 47 g of fat, and 1270 of sodium. How about turkey and mozzarella on whole grain bread, with a side salad? 

While you're busy being appalled, check out the 10 Worst Fast Food Meals. Keep in mind that there is no such thing as healthy fast food. There is a reason that it's fast and cheap. It's incredibly low-quality. And while it might be tempting to help out a busy schedule by grabbing something that's "not too bad", it's a slippery slope. It's much better to have a few ideas of what healthy, or relatively healthy, foods you can grab in a pinch.

For instance, when I'm in New York, a lot of the time my schedule has me running hither and yon without time to go home for meals. I am forever grateful to the powers that be who forced all NY chain restaurants to post their calories, because it stops me from buying pastries at Starbuck's every single time. And it also encouraged Starbuck's to offer some healthier items, such as their Vivanno smoothies, Greek yogurt cups, and protein plates, which are all pretty good nutritional deals. Many's the time I've sighed at the 400-calorie scones and gone for a banana instead. I'm also a big fan of Hale 'n' Hearty Soups. They're expensive, but you can get a small cup which is very satisfying, and they have many delicious options which are low-fat, vegetarian, and non-dairy. Jimmy John's and Quizno's make pretty healthy sandwiches, if you get a small, pile on the veggies, skip the fatty spreads and meats. And anywhere you happen to be, you can duck into a grocery or convenience store and get a cup of yogurt, a piece of fresh fruit, or a packet of nuts. Snack on the run, and eat a more satisfying meal later, when you can relax, focus, and really enjoy it.

On this first leg of my five-month singing tour, I'll be commuting two hours each way from my home in Austin to San Antonio. This means I need to plan food carefully, and I'll sometimes be eating in the car; and inevitably, I'll need to eat out. I'll be tired and therefore more vulnerable to temptation, so it's really helpful to have a food plan, including a list of alternatives that I can have any time and which are fairly easy to find. These include:

• A salad with grilled chicken or fish, skip the croutons and cheese, dressing on the side
• Plain grilled chicken or fish with plain steamed veggies
• Veggie omelette with one pancake, no butter, 1 tablespoon of real maple syrup
• Broth-based soup with lots of veggies or a side salad
• A veggie or turkey sandwich on whole grain bread with mustard (skip mayo and cheese)
• 1/3 cup of hummus with a slice of pita and some crudites
• 1 slice of thin-crust veggie pizza ( a higher-fat option because of the cheese, but okay once in a while)

I'm sure there will be room for the occasional frozen yogurt in there, too. ;)

Comments

[victoria]

I heart Hale-n-Hearty, only wish they had a branch near my school in Queens! Sadly, it's a 100% poverty level or below school, thus the neighborhood does not boast healthy (read: expensive) options. Pizza and Chinese are about it, and they don't got no stinkin' whole wheat anything. Veggie burgers live in my tiny office fridge.

[Cindy]

Susan, I love to ride bikes, but only if I'm going somewhere. (Same issue with treadmills ... too boring). I had one, but a couple of years ago I fell off, broke my wrist, and had to have surgery. Insurance being what it is, it now makes my husband VERY nervous if I get on a bike. Of course, the chance of falling off in spin class can't be all that great --- sadly, my gym is no-frills, and doesn't offer any such thing.

Mamie, thanks for the suggestion about acupuncture. I've never tried it but if my knee doesn't get better soon, I might.

MS, so sorry to hear about the possible arthritis in your knees. A friend of mine had the same problem, and he swears that Bikram yoga has completely erased his knee problems. Monday is Free Yoga Day in my city, so I'm going to go take a class, myself. I've done it before and really liked it.

[Monster Soprano]

Hi,
I am scheduled for X-Rays for my knees and my doctor took one look at me and said "You know what that means, it could mean that the athritis has spread to your knees."

I SO wanted to cry after losing 100 lbs (and maybe more), now the arthritis is going to creep in ? I have it in my hands really bad so, we shall see. I purchased new shoes today and I am going to continue walking until I am told I can't. I could join a gym but, at the moment, I am trying to save a few dollars and with no child care it is not easy.

Now back to you, planning is the key to success. Preparation is the key to success. Trust me, as a new mom there are days I want to eat everything under the sun but, if I am prepared, I am okay.

[Mamie]

What a great outfit, Cindy! You do look like a diva, but in the nicest way.

Have you considered acupuncture for your knee? I had serious knee issues a few years ago (could only walk short distance, stairs were awful) and regular acupuncture solved it for the most part. I know it would be hard for you to schedule with your busy schedule, but it might help.

[Susan]

Also to add onto what Fran wrote, cycling can be another high calorie burning exercise that is easy on the knees. Have you tried spin class Cindy? My instructor (who is also a competitive rider) says that the workouts we do burn between 12 to 15 calories per minute. Best of luck to you.

[Cindy]

Fran, thanks for your insights. They make sense! I know I will never be a fast runner because I am not built for it --- too many jiggly bits. I do wear tight shorts and a bra tank when I run to keep things from bouncing around, and that helps a lot.I also walk, and do a lot of other types of exercise. Someone else suggested the pool running, too. I'll have to give that a try.

[Fran]

Hi Cindy,
Your determination to keep it off is wonderful and inspiring!
I too, have a long commute--every day, although not as long as yours. A good car snack is popcorn-IF-you can eat it one puff at a time! ;)

What I seriously wanted to say is that looking back, the biggest mistake I made in fitness was constantly running (from early 1970's to about late 1990's). I never had knee problems until it was too late to stop running. By then, It was only a few more years until knee replacement. I think that bigger women should do little running but lots of walking/
race walking/power walking/walking with trekking poles. I didn't because it took too long and I felt it didn't burn enough calories.

Women's hips are wider than our knees which makes our femurs angle inwards. The best female runners are usually gals built like guys with narrow hips. This is not research that I know about--only my opinion, but it makes sense to me now. So many women alternate walking with running and some jumping plus getting in a pool and running keeps them fit--especially with an injury.

Keep up the great mind-set!
Fran