Happy Tuesday!
Today was one of those mornings I wished I had a camera as I rounded the Central Park reservoir on the bridle path – the sky was a soft purply blue and the sunrise so perfect. 7.5 progression miles later, I’m still thinking about it.
From earlier this year:
Corny, but when my love for running isn’t enough to get me out of bed in the morning, the promise of seeing a great sunrise always does the trick.
Anyways, I’m really happy with my training last week and got in a lot of quality miles. Here are the deets:
- Monday: 35 minutes spinning, 25 minutes elliptical; lifting
- Tuesday: 2 miles w/u, 3×1 mile repeats (7:47, 7:37, 7:45) 3 miles cooldown (8 miles total)
Wednesday: 8.65 miles - Thursday: 7.35 miles, 3 @ MP
- Friday: 5.5 miles easy
- Saturday: 17 miles, 5-ish miles @ MP
- Sunday: 6 miles super easy
Total: 52.5 miles. This week I’ll bump up my long run to 18 miles and then scale it back the following week to 15-16 miles for a little break (heh, love that I’m already considering 16 miles a “break”. Oh, marathon training…).
When my mom was here last weekend, we talked a lot about food choices both at restaurants and while grocery shopping. See, she is making a huge effort to change her eating habits from a heavy cheese and red meat diet to one with more vegetables, lean meats and whole grains.
Sometimes I take for granted how much I know about nutrition, or at least forget that not everyone has been sitting in lectures and labs about nutrient structures, optimal carbohydrate/protein/fat ratios and vitamin/mineral absorption (etc., etc.) for the past bajillion few years.
My mom has no nutrition background, so for once it’s time for me to teach her a few things.
Since we’re basically starting from square one, here’s what we’ve done so far and how I’m going about it.
Slow and Steady
I think it’s important to implement change in patients like my mom gradually. Forcing them to give up everything they’re used to and totally overhaul their diets in one day is never something I would do.
Here are some of the small changes my mom is making now:
- Cooking with lean ground turkey instead of red meat; limiting red meat to once per week
- Limiting (but not removing) her cheese intake
- Incorporating one additional serving of vegetables that her usual on most days
- Drinking water instead of soda while at work (right, mom?)
(source)
- Starting the day with a balanced breakfast – usually Kashi cereal, milk and a banana
Educating
My theory is that making changes is easier if you actually understand why you’re making them. So for each change she makes, I make sure to explain why. For example:
- Cheese and red meat contain high amounts of saturated fat (in addition to lots of calories), and are likely one of the reasons why she has high cholesterol
- Red meat may also be associated with a higher risk of some cancers (‘nuff said)
- Vegetable intake is associated with a lower risk of some cancers, they pack tons of necessary vitamins and minerals and are low in calories
(source)
- Soda is a pointless, nutrition-less beverage and I’m annoyed that it was ever invented (ok, I guess I’m a little opinionated on this one). Drinking lots of water flushes out toxins and keeps the body working properly
- Eating a decent breakfast will help keep her satisfied until lunch and give her more energy at work. Kashi cereals pack good doses of fiber, which helps keep you full, and are low in sugar
(source)
Continuous Dialogue
My mom emails me what she eats on some days, and asks questions about cooking, recipes and her meals on a regular basis. This is important because it helps keep her nutrition goals top of mind, holds her accountable for food choices and decisions and I can give her feedback and answer her questions before she forgets them.
Reevaluating/Progress
Since I want to make sure my mom keeps making progress, once she gets comfortable making the changes above we’ll revisit them and I’ll give her new goals. For example, eventually I’d like her to limit red meat intake to once per month (or even less) and branch out on the vegetables she eats.
I will also bother her until she does it strongly encourage her to start an exercise routine.
So far, so good (right, mom?). She’s a great patient, because in addition to wanting to make changes, she understands that it takes time to see and feel results. And she has me to help her stick with it 🙂
Now if only I could get her to quit smoking…
Question: Do you ever “teach” your parents anything? I love being able to help when I can, even if they don’t always listen (ahem, Dad with the never eating vegetables, ahem). I guess it’s payback time for my teen (uhh, and pre-teen) years…
the chages to ur mom’s new diet sounds great! i have taught my parents both a LOT about nutrition!
Love that your mom is making changes and you’re able to guide her, so cool!!!
I teach my parents computer stuff all the time 🙂
I agree with you about sunrises…watching the sun rise while running is my favorite part of the day.
I love that your mom is reaching out to you for advice! I think that my parents pick up on things I sometimes mention on the blog, but wish they would ask for help a little more (both continually express the desire to lose 10-15 but neither are overly proactive about it).
These changes are great! It sounds like she’s definitely on the right track. She’s lucky to have you to help her through this process.
I actually learned most of my eating habits from my parents. They were the ones who gave up meat first, and they also were the ones who got me into running. I guess i like to “teach” them all about important public health issues – whether they’re listening/learning or not is a whole other issue 🙂
That’s awesome that you’re mom is making an effort to change her diet and it’s so great how she can lean on you for advice.
I’ve tried countless times to get my Dad to eat healthier, but he’s stuck in his ways.
Gradual changes are definitely the way to go. Looks like a great plan. It’s great that she has you to come to you for help.
My parents were into running and nutrition way before me so I learned most things from them. As I have gotten older although they have the knowledge and prior experience they don’t always make the healthiest choices anymore and that is where I try to encourage them. Not that I am perfect or anything myself…
Wow, I can totally relate to this post. I am always discussing nutrition with my parents, however it’s a difficult balance without sounding condescending – especially toward my dad whom is very stubborn and patriarchal (he’s a retired Army Colonel… and Type 2 diabetic). Also, my mom has had a hard time breaking away from the 1980’s mindset that “a diet consisting of rice cakes and diet soda is healthy.” (Scary right?) But they’re definitely coming around – eating yogurt and veggies more. This is all great advice. I love what you said about constant communication as well. Thanks!!
ahh, the 1980’s/90’s mindset drives me almost as crazy as the low carb craze. Good luck with them 🙂
Sorry you won’t be around on Sunday! I am going to have lunch with a fellow NJ blogger in the city on Monday if you are interested and am looking for a running buddy early on Friday if you want….I love the start slow ideas of this blog. I started just like that went from way too much soda to water etc. good ideas!
My dad is a constant work in progress. He lost about 50 lbs last year but gained a lot back, so I’m trying to subtly work with him again. Usually I just get him a bunch of fresh fruit without him asking, or when I cook for them I portion out his meal before he can, make extra veggies, and I use positive reinforcement when I see him make a “good choice” haha…. it’s a lot like I’m the parent sometimes! But when he gets mad at me for being too involved (and taking away his beloved crap food) I just say, “Daddy I love you! And I want you to be here for a long time!” He huffs away but it usually does the trick : ) Gotta love Catholic guilt trips.
haha! I use the old, “I want you to be able to meet your grandchildren, which aren’t happening any time soon.” It’s true, and totally works!
Holy awesome mileage, rock star! You’re a beast! An amazing, speedy beast, obviously. Not like the one from Beauty & The Beast. Then you’re the Beauty.
Anyway.
I love that your mom is open to letting you teach her about nutrition. That’s amazing that she’s willing to learn, WANTS to learn and is so open-minded. My parents did the South Beach diet a while back and are now sort of in the mindset that low-carb is the way to go. It drives me a little crazy, but they are pretty healthy overall so I pick my battles.
Thank you for always teaching ME about nutrition. Love your blog. Obviously.
I wish I could teach my parents about exercise and nutrition. My mom tries to lose weight in the most unhealthy ways imagineable. She stays on practically zero-carb diets all week, usually snacks on pre-packaged foods, and then binges on the weekend. I kinda’ binge on the weekend too if I go out to eat though. Can I blame genetics for that?
yeah, I think when people do that they just set themselves up for a vicious cycle of unhealthy eating, you know? Hmm, genetics or the Western mindset 🙂
I am trying to drink more water – I think by just doing that it will help to get back on the healthy side of eating. Great job on your mileage last week! Awesome!
Sounds like she is making some smart choices now! I wish more people would consider the benefits of giving up soda. I gave it up in high school and have never looked back. Come on, people, wouldn’t you rather EAT your calories, like in dessert form?? I ❤ water.
Holy crap! 52 miles! You’re a beast! That’s awesome. You will be so ready come November.
I definitely think patient education is the key to getting any patient to stick with anything – whether its nutrition, a new medicine, a reason to get a preventative test, etc. I’ve actually been overhauling my nutrition and one of the things I hate to change was my vegetable intake – and just like 2-3 weeks into it, I already feel better. You mom will thank you!
It’s funny, I’m usually teaching my elders about technology. They make me feel like a genius because I know how to copy and paste 😉
So does she actually listen to you!? Unless it works immediately, my mom doesn’t want to do it.
this is so cool! my mom just started taking my advice and following my healthy swaps for her. she has hormone issues and so i’ve been getting her to eat more fruit, veggies, whole grains, and whole foods in general. also swapping bad oils for good oils and using natural whole sugars instead of white sugar and quick carbs. i’m glad your mama is on board, and she’s got the best teacher!
xoxo ❤
I totally agree with your comment about the sunrise! There are a lot of mornings I’d rather sleep (okay, EVERY morning) but once I’m out there and seeing the sun rise, it totally makes me happy I went. I’m going to remember that when I have to wake up at 5 am on Thursday 🙂
I’d love to teach my parents a little more! But sometimes its hard to break people out of habits that are so long engrained! Congrats to both you and your mom!
That’s awesome that you can be a resource and source of support for you mom as she makes these changes! I totally agree that small, steady changes are the key to long term success in making a big lifestyle change. And having friends and family on board it so helpful too.
Most of the things I’m able to teach my parents are about technology 🙂 My mom taught me all about running, but occasionally I have a useful tip for her too!
Love this post! My mom has started trying to live healthier over the last few years. I introduced her to my gym when I lived at home and brought her to a few classes, which she then fell in love with. Now she has “gym friends” and goes to 3 classes a week. It’s so great.
If I could get my mom to eat a better breakfast and give up her daily Diet Dr. Pepper, I think she would start to see a lot more results from her disciplined excercise regime!