My first 5K road race in two years

Sunday morning, the day after Halloween, I awoke at 4am to drive up to Boca Raton for the Citibank 5K- in conjunction with the PBA Half-Marathon. since the start time was 6:30 am, I needed to be up early. As you know, Sunday began Eastern Standard Time, so I set my alarm an hour early, just in case the clock wasn't smart enough to change on it's own. My wife's alarm clock changed last week- it's a little older and has the old dates built in.

So, what about the race? I arrived in Boca on time. But I was so worried about being there at the right time, I forgot to wear my watch. More about that in a bit.

It's great to run a road race. On most days, I run in my neighborhood, and many days in the dark, before sunrise. I only pass by a few people on my route- doing my best to avoid cranky dogs! But at a road race, there are hundreds of people all out there to run the same route with you. It's encouraging to see all these people. There are even children that run with their parents!

Back to my watch. When I train, I wear my watch and my iPod. I know how I'm doing by how my split times are at 1/2-mile, 1 mile, 2 miles, etc. Sunday I didn't have either with me. I pace myself with some folks that ran slower than my normal pace, but I didn't know it until I heard my 3 mile time. That's when I sprinted to the finish. Since Sunday, I've sliced over 2 minutes off my best time. It pays to keep track of your progress. Something I always stress in my Health & Wellness Coaching

My next race will be the Turkey Trot 5K at Tropical Park in Miami. I can bet I'll wear my watch!

Why should I care about dietary fiber?

My coaching clients often ask me this question during sessions. "'Cause it keeps ya regular," your grandpa may have told you. There are many more reasons to get enough fiber in your diet, but I'll get into that in a minute. First, let's talk about what dietary fiber is and how it works.

So, what is dietary fiber?

Dietary fiber is all the plant material your body cannot absorb or digest. Also known as bulk fiber or roughage, fiber passes through your body, basically unchanged. Although counted as a carbohydrate, it does not really contribute to your calorie count, since the intake equals the output.

There's SOLUBLE fiber and there's INSOLUBLE fiber.

• Soluble fiber becomes a gel-like substance in water. Foods higher in soluble fiber include peas, apples, citrus fruits, oatmeal, beans, carrots, oats and psyllium.
• Insoluble fiber, as the name implies, is not soluble and includes wheat bran, nuts, whole-wheat flour and several vegetables.

So, what's the difference?

• Soluble fiber helps lower cholesterol and control blood sugar levels
• Insoluble fiber helps keep bowel function, well, functioning optimally. It also helps with watery or loose stools by absorbing water.

In general, dietary fiber is also an excellent part of any weight loss strategy. In fact, Weight Watchers considers fiber in the calculation of all food point values in their Momentum program. Foods high in fiber are "filling," allowing you to feel fuller longer and less likely to snack on foods high in sugar, fat or salt.

How much do you need?

The latest recommendations for women are 25 grams per day if 50 or younger and 21 grams per day for women over 50. For men, it's 38 grams if under 50 and 30 grams if over 50. Sadly, few Americans even come close and may explain why two-thirds of the population is overweight or obese.

One final word of caution: When increasing the amount of fiber in your diet, do it gradually. Too big of a change may cause flatulence and abdominal discomfort, which may lead to giving up prematurely on a fiber-rich diet. Start low, go slow, but GO!

SMART Goals in Health & Wellness

All of us have set goals for ourselves at some point. Those who are most successful at achieving their goals utilize SMART goals. The acronym "SMART" is broken down this way:

• S is for SPECIFIC. If you have a certain amount of pounds to lose- name it. Instead of saying "I want to lose weight," a specific goal is a goal of losing 10 lbs., etc.
• M is for MEASURABLE. If your goal is weight loss, use a scale to measure your progress. A fitness goal might be running 1 mile in under 10 minutes.
  
• A is for ATTAINABLE. Is running a 4-minute mile possible for you?
  
• R is for REALISTIC. Be realistic about the goals you set. Getting down to your high school weight after having 3 children may not be realistic. Set a goal that you can not only attain, but is in reason for you. You know yourself best.
  
• T is for TIME-BOUND. Give your goal a deadline. A dream is merely a goal without a deadline. Spending 45 minutes working out 4-5 times a week is timely.

Finally, I recommend stating your written goals a certain way, which gives them even greater power. Notice I said "written." State your SMART goal in the 1st person, present tense and in the affirmative. For example: "I exercise 45 minutes per day, 4 times per week." Write the goals so it stretches you a little but doesn't snap you. Stating your goals in this manner gives them much greater power- so much that your brain takes them as commands!

Let me know how this works for you.

Introducing MediSort Health and Wellness Services

Are past lifestyle choices causing you problems in your life today? Are you overweight? Do you have one or more chronic medical conditions? Has your doctor said you must:

· Lose or gain weight

· Reduce stress

· Exercise more

· Quit smoking

· Stop drinking

· Take your medication properly

So, you make up your mind: I will change.

A few people will, all by themselves. Scientific studies have proven, time and time again, that one out of ten people can change their behavior and lifestyle on their own. That means that nine out of ten people will not be able to change permanently.

Bad news, isn’t it? People do make changes, especially after their body drives the doctor’s point home by means of a heart attack, stroke, diabetes, or some other debilitating disease. People make changes for a few weeks, months, or even a year or two. Then people gradually revert to their old lifestyle.

However, the good news is scientific studies have also shown that working with a coach greatly increases the probability of your making permanent behavioral and lifestyle changes. I, personally, can attest to the fact that having a coach makes a tremendous difference in making a permanent lifestyle change.

Is it possible to greatly improve your quality of life and add at least a decade to your life span? Is it possible to have more energy to do the things you want? The answer is a resounding “Yes.”

For those of you with a chronic health condition, additional questions may be: Is it possible to stop taking so much medicine? Can I really improve to the point of feeling better and doing more? “Probably” is the answer to the first question and “yes” the answer to the second.

The vital point is take action now.

When you read my story (my next post), you’ll understand why I am so personally invested in advocating a coach. Over my life span I’ve tried a number of different venues to change and having a coach is the one that worked. You’ll also understand why my professional credentials make me uniquely qualified to help you develop the lifestyle you’ve always wanted.