The Little Things
November 21, 2013

Happy Thursday! Have you all been hunting for the provisions in your life lately? With Thanksgiving right around the corner (at least for those of you from the US), I encourage you to think of ways that you can try to carry on this spirit of gratitude into your daily living as well! With that being said, here’s what I’m thankful for right now:

I’m thankful for safety. I went through a crazy tornado this past weekend, and even as of yesterday I’m still realizing how bad it was. As I sat huddled in my bathroom with my doors shaking in the door jams and my blinds on the inside of my windows banging around, I knew it was the worst storm I’d been through. I’m just glad I didn’t know how bad it was until it was over.

I’m thankful for my new sleepytime tea. I just got it this past weekend, and I’m really enjoying drinking a cup of it in the hour or two before I head to bed. I’m big into calming routines before bedtime, and I think that this is one of my new favorite aspects of the routine.

I’m thankful for my foam roller. My back has been tight since my race (or maybe really since all the traveling I did after my race), and I’ve been using my foam roller on my back more than on my legs. It’s been nice to roll my back for a few minutes in the evening, particularly the tight spots.

I’m thankful that POTS didn’t ruin my ability to work out. I wrote an entire post on this earlier this week. Having POTS makes working out WAY more difficult and there are a lot more factors I have to balance and negotiate, but I’m ultimately still so grateful that I can exercise.

I’m thankful for relatively easy wake ups so far this week. I woke up on my own at 5:30 on Monday morning, so I got to fit in an unexpected bike ride before work! That set a great week of workouts in motion.

Now it’s your turn to share! Tell me what you’re feeling thankful for right now! 

November 20, 2013

Last fall as I was searching for pumpkin recipes, I stumbled upon these glazed pumpkin donut muffins. I immediately pinned the recipe and made them a few times throughout the fall. What are donut muffins, you might ask? Exactly what they sound like! These are muffins that are very much a donut consistency, and are all together absolutely amazing! I also loved that I could easily make these lactose free! You’ll have to click on the link above to see the recipe in total, but I thought I’d share part of it here:

Ingredients:

It sounds delicious based just on the ingredients, doesn’t it?

This is what the cooking process looked like:

IMG_4340Mixed all together

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After cooking

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Glaze all mixed up

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Dip muffins in the glaze. Let dry. Dip again. Let dry. Dip again.

I put a piece of wax paper underneath the wire drying racks to make clean up easy and effortless! The glaze really makes these muffins absolutely delicious. I froze a few of them and enjoyed them later in the season, and they held up surprisingly well in the freezer as well.

Last year I enjoyed one of these on Thanksgiving morning, and they were a perfect way to start the day… after a Turkey Trot anyways 🙂

Looking for more delicious recipes? Check out my recipe page!

November 19, 2013

This is another post in my series on Postural Orthostatic Tachycardia Syndrome.

Working out with POTS is interesting, and is completely different than exercising without it. Exercise is a critical component of the treatment of POTS, but while we’re asked to exercise, it’s pretty much the last thing that our bodies actually want to do. People with POTS are often labeled as “exercise intolerant”, as it’s difficult for the body to handle the stress that occurs when the body exercises. Exercise is helpful as it strengthens the leg muscles, a crucial aspect of treating pots. However, exercise also exacerbates symptoms afterwards, at least for a day or two.

So, you can see the problem. With POTS, it’s the best thing for you and the thing that is the most difficult to do. I wrote an entire post on “how POTS changed my exercise“, and that will give you some information about what changed for me. Picture someone with a resting heart rate of 120, dizzy regularly throughout the day, loses vision almost every time she stands up being told she needs to start working out. Crazy, right?

Starting to work out was a LONG and SLOW process for me, and one that I would never embark without talking to a physician. Here are some of the steps that I took in working out with pots:

  1. TALK TO YOUR DOCTOR. Never start an exercise regimen without talking to your doctor first if you have POTS. With POTS there are so many variables that we have to do with, and it’s important to have a doctor be a part of your journey.
  2. I got on a Beta Blocker. With my resting heart rate at 120, I could hardly start to move much without getting dizzy, with my heart pounding, and being very short of breath. Getting on a beta blocker allowed my resting heart rate to go down to about 80 beats a minute, which gave me a wider gap in which to workout in. However, a beta blocker also means that it’s not safe for me to run much faster than a 10:00 minute mile, so it comes with some constraints.
  3. Start to walk… slowly. Over the course of about 4 months I started to walk more frequently and with more intensity. I picked up my pace through more days until I was walking around 20 miles a week (and felt good through most of them). This took some patience, lots of hours with friends laughing and talking, and a nutrition plan.
  4. With POTS you need more salt and water than the average person, and it took a bit of time for me to figure out how that looked for me personally. I realized what I needed to do not only the day that I worked out, but also the day before I worked out.
  5. I went on my first run, and collapsed in a yard close to passing out at mile 0.75. You can read all about that run here. It would’ve been really easy to quit here, but I was determined.
  6. I came up with a new running plan, and started to do a “run/walk” pattern, slowly increasing my amount of run time and decreasing the amount of walk time. I started running for abut 20 seconds at a time, and then increased to 30-40 seconds, and kept increasing from there. You can read all about that progress here.
  7. I found ways to cross train that would strengthen other leg muscles. Biking, swimming, and pilates were all part of this strategy.
  8. There are things that I avoid. Running in the heat almost never turns out well, and if I do it, I very much limit my time/miles. Also- STAY AWAY FROM HOT YOGA. Or, as my doctor said “RUN AS FAR AWAY FROM HOT YOGA AS YOU CAN. IT’S TOO DANGEROUS FOR YOU.” Since heat further exacerbates symptoms of POTS, hot yoga can become too dangerous far too quickly for someone with POTS. If you do yoga, stick to normal temperatures.
  9. I came up with a permanent walk run strategy by using the Galloway Method. Because I consistently walk for 1 minute after running for 3 minutes, I had a chance to regularly bring my heart rate down. This become highly important as I started racing, particularly during my half marathons.
  10. BE PATIENT! Some days POTS symptoms are overwhelming, some days they are more manageable. Some days might be ideal schedule or weather wise to work out, but your body might just not be ale to do it that day; that’s ok- be patient. Build your strength slowly, and don’t try to push too hard or too fast. Building up a good base without POTS can be tough, but building it up with POTS takes far more work. Be patient with yourself.

Like I said above, this is just what I did. Everyone’s journey to working out while managing POTS looks different. The best you can do is avoid comparison, be patient with yourself, and move slowly as you start gradually exercising. Be smart, be wise, and enjoy what you can do!

Disclaimer: I am not a doctor, and this post shouldn’t be taken as advice on what you should do. I am simply sharing what I personally did as I started to work out after my POTS diagnosis. Always consult a doctor before beginning a workout regime. 

November 18, 2013

It’s been just over two weeks since my fourth half marathon, and they’ve been really busy. I was gone traveling (both for my brother’s graduation and a work trip) for 5 of those 14 days, and most of the other days have been spent working longer hours each of those days to try to make up hours/get caught up on work (I even went in for a few hours on Saturday).

Needless to say, I guess it’s been good that recovery time came when it did, because I haven’t had much time to work out! I’ve also been plagued with bad leg cramps, both on my first run since the race, and even the middle of the night (I woke up yelling a few nights ago because of a really bad calf cramp). It’s been less than ideal. I’m also trying to figure out a new work out schedule since I can’t bike outside anymore (I’m hoping to get a bike trainer soon though!).

I wrote a post last November about recovering from a half marathon, and I’ve been doing these things regularly. My mind has been going a bit crazy without as much movement as I’m used to, and I’ve even found myself exploring the ironman website for 70.3 distances. Crazy, right?

Here’s what the last two weeks have looked like, starting with Sunday the 3rd (the day after the race):

So, that’s what my recovery has looked like. I would’ve loved to bike a bit more, but with it getting dark around the time I get off work, it doesn’t leave much time for that. Winter requires a bit of a different training plan than the summer though, so I look forward to getting into that type of training as well.

November 14, 2013

Happy Thursday! I’ve had a pretty crazy and busy last week, and have another few busy days left to go. Today has been pretty great, and I’ve found time to re-energize myself along the way, so all is well. Here is what I’m thankful for right now:

I’m thankful I got to see my brother graduate from pilot training. I got a little emotional a few times throughout the weekend, seeing him “show” us how to fly in the simulator, watching his wings be put on, and watching him take us out to the airstrip. It was so cool to see the up close and personal workings of the air force base (at least the part he is a part of!), and I’m so happy I was able to take a day off of work to travel to the base.

I’m thankful for the most fun lunch with co-workers ever. Yesterday my boss cancelled staff meeting and told us all to take a long lunch! WOOHOO! Three of us went out for lunch and spent the entire hour laughing and talking. It’s fun to be able to let loose a bit more than being in the counseling office allows, and it was a great time of fun and connection.

I’m thankful for a friend who was willing to pick me up late at night from the airport on Tuesday. She was even nice enough to bring a beverage for me, figuring that I would be thirsty after the flight. So sweet, right?

I’m thankful for the minneapolis airport having a chick-fil-A! What a silly thing, right? On Tuesday I flew through Minneapolis, and I was so excited to see chick-fil-A right by my gate! I love chick-fil-A, but only get it a few times a year when I travel. Happy treat!

I’m thankful I gave myself a gift. Yesterday I posted about how I was giving myself the gift of time that evening. I’m so happy that I did. I’ll be a healthier and happier person and employee because I did.

I’m thankful for tomato basil soup. It’s 30 degrees outside right now, and this soup is absolutely amazing! The perfect dinner for a chilly night 🙂

Now it’s your turn to share! What are you thankful for today? What’s your favorite chilly night food?

November 13, 2013

My co-workers and I have recently been talking about taking the time each day to give ourselves a gift. These aren’t big gifts, but they’re little things that we can do for ourselves as we give so much of ourselves to others through our job.

In the last 5 days I’ve been in 5 different states. I’ve spent somewhere around 16 hours driving, flew 3 of the last 5 days, went to my brother’s pilot graduation, and gave a talk yesterday. It’s been a crazy last 5 days, and I’ve gotten very little sleep. I’ve been busy, and work the next 3 days is going to be long and busy as I try to squeeze in a few extra clients.

SO, because of that, I’m giving myself a gift. I’m going to give myself the gift of time. I’m bowing out of something that I had planned to do tonight through work, and that was going to take up my entire evening (until around 11 pm). I feel bad because it’s something I was looking forward to. However, I NEED the time, so I’m giving it to myself.

Tonight, I’m going to unpack, cook some real food, and go to bed at a reasonable time. I can’t wait.

As we give to others, we also need to give back to ourselves.

What little gift can you give yourself today?

November 12, 2013

Fact- I didn’t run for a week after my latest half marathon. I walked and did pilates, but that was it. On Sunday morning, I decided it was time to start running. I think I was feeling a bit inspired since I was staying in a hotel on an Air Force Base. I was there to see my brother graduate from pilot training (he has his wings now!!), and I thought this was a great time to jump back into the groove.

I set my alarm for 6:30 am, ate a quick breakfast in the hotel room, warmed up, laced up my shoes, and hit the road! The hotel I was staying at was very close to the air field, and the sun was rising over the landing strips which made for a beautiful view. On my other side was field after field that had actual air force planes on display. You can hardly get a better view then that, right?

The first half mile I felt pretty stiff, but then loosened up a bit as I hit a good stride and breathing pattern. At mile 0.9 my IT bands started to stiffen and hurt. Now, as you know, I’m no stranger to IT band pain, but it usually doesn’t hit until mile 2-4 of runs, so this was surprising. But, seeing as I had just completed a half marathon and then had a long car and plane trip a few days later, maybe this wasn’t completely surprising. I ended up running a 5k around the base, and I’m not sure I would’ve made it that far without the scenery and beautiful morning weather. I was stiff, aching, and my IT bands felt so tight that it was difficult to bend my leg. OUCH. I guess I need to get in some more foam rolling sessions!

But regardless of the pain, this run was truly fantastic. It was still, peaceful, and I was filled with gratitude for those who serve our nation. This run, while it showed me that I’m still not back 100% physically, I’m back mentally, and that’s a good thing!

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Thanks again to all our veterans and active duty military members, along with their families!

Now it’s your turn to share! Have you been to a military base before? What did you do to “celebrate” Veteran’s Day?

November 11, 2013

Today is Veteran’s Day, so I won’t be doing my typical Mental Health Monday post; today I want to focus on our veterans. Last year I wrote a post on how to support our veterans, including a list of things that you can do to participate and show your thanks. Make sure to check it out.

This past weekend I spent on an Air Force Base as my brother officially received his pilot wings. I stood there and clapped for the 20-something men and women who have given up their lives to fly fights, bombers, and carriers to keep the rest of us safe. It was moving to see their excitement and commitment. I stood and watched our nation’s newest pilots take the next step in their service to our country.

I’m very aware that no matter what I do, what I say, or how I respond, it could never ever equal the service and sacrifice that our veterans have made. But that doesn’t mean we don’t try to give our thanks to them in the ways that we can.

THANK YOU to all the men and woman who serve our country, as well as the men and women who support those who serve our country. Regardless, it’s certainly a burden to bear, but one that is well worth it.

November 7, 2013

I’ll be honest here- I’m in a pretty bad mood tonight. Mostly I’m just stressed by the crazy amounts of things I have to pack into the next 9 days with very little time, but that plus feeling tired still from race weekend and either having allergies or coming down with a cold has led to me having a low frustration tolerance tonight. And then I spilled soup everywhere. Nice. Doesn’t it seem like things tend to happen like that when you’re already stressed? So, I’m glad that it’s time to write a thankful thursday post because I sure have a lot to be thankful for, and I appreciate the chance to sit and shift my mindset a bit. Here’s what I’m thankful for:

Another half marathon in the books. I’m glad I finished, and although I didn’t set a PR, I’m glad I had a good race. I’m going to do a whole thankful post on this probably next week, but I ran out of time to do that tonight.

Technology to connect to all the sane people in my life.  Technology provides so much wonderful connection and support, doesn’t it? I’ve been on both the receiving and giving side of support via technology a few times this week, and every time it happens I’m so thankful.

Raspberries are on sale! Simple pleasures, right? I love raspberries but almost never buy them because they’re expensive. For some reason they were majorly on sale this week, so I stocked up and have been eating handfuls of them every day.

Free cupcakes and cake. On Tuesday night a sweet friend brought pumpkin spice cupcakes over for us to enjoy, and they were delicious! It was also my boss’ birthday on Tuesday, so yesterday we had red velvet cake at our staff meeting. Yum and yum!

Amazing co-workers. I say this a lot, but almost every day I am so appreciative of them. We’re supportive of one another but also love to laugh, joke, go on walks during lunch, and text in the evenings or on weekends. I got texts from two of them in the middle of my race, and it was so nice to cross the finish line and see (via text) that they were cheering for me.

It’s hard to stay frustrated when these little things are all happening in my life 🙂

Now it’s your turn to share! What are you thankful for this week?

November 6, 2013

I’ve been thinking about this topic the last few days as I think over my half marathon this past Saturday. When things fall apart in a race physically, we can let our minds go where our bodies are going, or we can stay mentally strong and battle it out. On Saturday, I decided to dig in and battle it out, and I’m thankful that I did. That got me thinking about what it takes to keep us mentally strong when a race specifically (but also a dream/life) is falling apart around us.

Staying Mentally Strong

Focus on what you can control. All I can control in life are my own thoughts, feelings, and actions. If something like cramps or an injury mean I can’t force myself to physically do something, I can still control my thoughts. This is taking ownership and responsibility for ourselves in life. Staying strong mentally comes down to having good boundaries with ourselves and OWNING OUR REACTIONS.

Try to avoid Catastrophizing. I wrote an entire post on catastrophizing here. Catastrophizing involves choosing the worst possible outcome and running with it. Using words like horrible, terrible, miserable, etc… If I had allowed myself to start catastrophizing in the race, I would’ve had a frustrating last two miles and perhaps wouldn’t have even finished the race. Avoiding catastrophizing allowed me to keep myself mentally in the game, and my body caught up.

Work on changing your negative thought patterns. Practicing using the thought record throughout training will give you what you need when things don’t go well during the race. Because I teach this process every week to clients, it’s ingrained in my head. I immediately went through a few of the columns, which helped me to define a new success to push towards. The thought record will also help you to track negative thought patterns throughout training so you can build up a strong defense to these patterns.

Make a choice. As my brother asks me regularly “do you want it as bad as you want to breathe?” There are points in the race where it comes down to a choice and pure will. Are you going to decide to grit your teeth and push forward? Are you going to decide to keep yourself mentally in the game even when things aren’t going your way?

come a day when you choose(i pinned this on pinterest over a year ago and the website it was pinned to is no longer there)

Redefine success. For me, success the entire race was setting a new PR, which I knew I could do. When things fell apart a mile and a half from the finish, I felt that PR slip through my fingers. In the moment I fell apart (read the race recap to find out how), I immediately redefined what success would mean. I decided that success would be to mentally hold it together and have fun the last two miles, no matter how long it took. I decided that success was going to be defined in mental terms not physical ones.

Hunt for the little provisions and blessings. I wrote an entire post about this here. I did this over and over throughout the race, especially that last mile. From the encouragements of other runners (someone offered to give me some sports beans, someone else walked part of that last mile with me) to the cheers and high fives from spectators, I am truly thankful for those little blessings that littered the race route. Focusing on these helped me enjoy my race and keep my head in the game.

Learn from what happened. After the race, go over your time leading up to the race along with the race itself and determine what happened. Try changing up nutrition, sleep, clothing, etc… to see if that helps.

Now it’s your turn to share! How do you stay mentally strong when things aren’t going well? What is one provision or little blessing you’ve received while competing?