Variations Of Ideal

The Washington Institute of Sports Medicine in Kirkland, WA offers a DXA Body Scan that will measure a person's body composition of fat, lean muscle and bone.  I recently underwent the scan, and given I wasn't sure what to expect I've been surprised to realize some of my expectations!

They promise the results of the scan will determine your ideal body weight.  Going in I expected a single ideal body weight would exist for every person of my height, gender and build.  That expectation cracks me up now that I think about how different each person is in their body preferences, activities and lifestyle.  I think of athletes that are performing at the peak of their field and how different their bodies are.  Even with comparable height, body fat percentage, and activity level, a runner and a gymnast have very different body types!  One isn't necessarily better than the other, and each athlete would not be able to perform as well in the other athlete's field.  Each athlete just prefers to practice a different sport.

What may be obvious to others was a revelation to me.  My ideal is different than anyone else's, and my ideal will change throughout my life given what I want to be able to do, what I'm willing to do, and how I want to feel.

I subsequently found a posting online by Marc Perry, CSCS, CPT that displays the body fat ranges using the research of Jackson and Pollock (1985).

I fall smack dab in the middle of average. Not bad, but I'd prefer to be in the ideal range IF it doesn't require a two-a-day exercise regimen, compromise other aspects of my health or demand other drastic changes to my lifestyle.  I still have to work full time, and I want to enjoy myself!

The technician's assessment of my scan results and the ideal weight I provided on my intake form was that ideal for me would be to essentially reduce my body fat by three pounds and increase my lean muscle by the same amount.  Her recommendation was (verbatim and I'm not making this up) "keep doing what you're doing and add 20-30 minutes of strength training per week."  I'm relieved that her suggestion is doable for me!

So I'm committing to adding dedicated strength training to my existing activities and will see in six months or so how my body composition, physique and overall health has changed.  I'll share my results then!

I Don't Have To Do The Really Big Waves: Being Active With MS

As I mountain biked down Phil's Trails yesterday, I thought about not pushing to ride faster or harder, but relaxing into the ride, letting my full body lean into the turns, and appreciating the experience. Instead of fighting my body or stressing it, I relished my body's strength, balance and adaptability.

I think of the documentary, "Surfing For Life," about men and women in their 60's, 70's, 80's and 90's who surf every day. I saw it years ago, and it was an attitude and life altering moment. At one point in the film, 88 year old Woody talks about how he took a tumble while surfing and broke his eardrum.  He described conversations with friends, family and his doctor suggesting he was too old to surf anymore. He understood they wanted him to be safe, and he agreed it was probably time to give up surfing.  And then he thought, "I don't have to do the really big waves."

I loved it.  His approach resonated with me. I realized I can do any sport I enjoy to the level I'm able.  I loved doing gymnastics as a kid and thought I was too old to do it anymore. I found a gym an hour's drive from my house that allowed adults to learn and practice gymnastics at open gym. Their definition of adult is teen and up - funny given most of the attendees were in junior high or high school! It was the only gym I could find that allowed people over the age of 21 to participate. I started going to open gym Thursday evenings from 8-10 pm.

I had a blast learning to do tricks I hadn't been able to do when I was young. It took a year of daily backbend practice and falling to learn to do a back walkover again. I inspired and was inspired by teenage girls. They couldn't believe someone in her late 30's was doing gymnastics with them. After doing a round off back flip one night, a girl said to me, "I hope I can do that when I'm your age!"  I loved that those girls wouldn't grow up believing as I had that we outgrow activities we love.

This week I'm vacationing in Bend, Oregon mountain biking with friends. I enjoy riding last in the group down the single track paths. With less experience and practice than the rest and my own body's limitations, I ride at my own pace and like not feeling like I'm holding up a rider behind me. I figure they wouldn't keep inviting me to ride with them if they minded waiting for me.  And they keep inviting me!

Flying With Room To Fall: Being Active With MS

First swing

Split - Final Position

I’m lifting myself higher and higher, literally and figuratively.  I’m living on the premise that the higher we go, the more room we have to fall.  So if I work toward excellent health, mobility, and balance, I’ll have a longer fall before I’m not in good health, mobile, or able to keep my balance.  With Multiple Sclerosis (MS), the assumption is that some amount of cognition, mobility and function will be lost over time.  The disease modifying drugs will slow damage from the disease, but they won’t stop or reverse damage.  Much like sunscreen will allow you to stay in the sun longer before sunburn, disease modifying drugs will reduce the frequency of exacerbations so that damage will hopefully take longer and better health can last longer.

Waiting to hear "Hup!"

Ready for the catch...

...And caught!

Surprisingly, I’m having a blast lifting myself up!  I’ve always been active, but now I choose activities that bring me joy.  I’m having so much fun that I don’t have enough time or energy to do everything I like.  Gone are the days where I would rise at 4:30 am and hit the treadmill before work or bust my rump to a workout video.  I loved the results and felt good exercising, but it was always a feeling of, “I need to work out.”  Now I enjoy activities with the feeling of, “I GET to do this!” 

It was during an exacerbation when I saw a Groupon for a trapeze class.  Knowing I would feel better at some point, I bought the Groupon without hesitation.  My rationale was if I don’t do it now, I likely never will!  And they’re willing to let me trapeze without years of training or joining the circus! (Seriously, the requirements are that you're over the age of six, under 250 pounds, and not drunk!)

I’ve been four times so far with friends and family, and I have seven more classes paid for and ready to use.  I’m ready!

Paleo On Steroids: The Auto-Immune Protocol Diet Helps Me Manage My MS

Turkey, Kale, Spinach, and Onion Meat Pucks 
with Garlic, Thyme, Rosemary, and Salt

Wild Alaskan Salmon sauteed in Olive Oil over Kale 
and Broccolini with Dill and Green Onion

I’ve been following the Auto-Immune Protocol (AIP) by thepaleomom.com lately, and I can tell the food choices are helping.  I’ve been less bloated, my throat isn’t sore all the time, and I’ve had less numbness.  This is the first year I haven’t had an exacerbation in the spring even though my life has been more stressful.  I know yoga plays a major role in keeping my head straight, and I think diet is tipping my health to a better level. 

Pork with Rosemary, Thyme, Olive Oil and Broccolini

I’ve taken to calling AIP “Paleo on Steroids” because there are a lot of foods that are Paleo that aren’t allowed on the AIP including eggs, nuts, seeds, nightshades and alcohol. When I’m asked what I can eat, I answer fish, meat, fruits and veggies. And water.

There was a day when I wouldn’t have thought I could give up cheese and crackers, ice cream, bread, or pasta.  Over the years, I tried lots of diets (vegan, gluten-free, dairy-free) but I never felt any better.  After seeing a naturopath doctor and getting a food sensitivity test, I found that a lot of the substitutes I made weren’t right for my body.  And they were foods that are good for others – soy, almonds, and cranberries among others.  The test also confirmed dairy, gluten, and yeast aren’t doing me any favors. The proof foods were affecting me came when I deleted them from my diet and my constantly sore throat of four years subsided.

Trying to find anything premade without yeast, soy, dairy, gluten, nuts, seeds, or eggs and that leaves out my own food sensitivities is nearly impossible.  Fortunately I love to cook and had already incorporated a lot of habits that were easy to modify.  I make green smoothies every morning and split it into thirds to have with each meal.  I bring my lunch to work so I’m not scrambling to find something during the lunch hour.  When I cook, I make extra servings so I can have them for lunch the next day.

Melon and Pomegranate Seeds

Under the AIP, I started making meat pucks as I like to call them.  If I want to be fancy, they’re individual meat loaves or muffins.  I cook a couple dozen at a time and keep them in the fridge.  A bonus is my husband loves having something prepared to eat ready in the fridge. 

Raspberry Coconut Sorbet
Canned coconut milk with frozen raspberries blended

The hardest items for me to avoid?  Coffee and chocolate.  Family visited last week, and I relaxed my food choices and drank lots of coffee and more alcohol than none.  I drank my coffee with coconut milk which is better for me, but I’m kidding myself when I rationalize it.  I definitely feel better when I avoid coffee, but I love it and will use any excuse to have it.

Fortunately, I’ve found easy to make treats that satisfy me. Dried fruit (figs, mango, pineapple slices, pears and peaches) with large shredded coconut is a go-to snack, turkey or salmon jerky are great when I’m hiking, and cut up veggies help keep me from snacking on too much dried fruit. I know dried fruit is just like sugar in my system, but I’ll tackle one habit at a time! 

Stacie’s Banana Pudding
One banana mashed, raisins, coconut and cinnamon mixed 
and heated in the microwave for 30 seconds.

Keep Doing What You're Doing: Coping With MS Through Constant Learning and Adaptation

What do you do when you want to feel better?  Ask your doctor?  Search the web? Read a book? Ask friends? For me the answer is Yes, and more.  Gorge on information, assess it, and incorporate what makes sense for me.

In 2008 I learned I had Multiple Sclerosis, and this information threw my reality for a loop.  I thought I was super healthy, and suddenly doctors were consistent in their diagnosis of MS.  I knew nothing of MS.  My first question was, "Are you sure?"  They were positive it was.  The second was, "Is it fatal?" Thankfully the answer is no.

I sought out and soaked up any and all information I could find on MS hoping to learn what to expect, how to prepare, and how to slow the disease as much as possible.  Imagine my combination of frustration and pride when I would go to the neurologist and his advice was, "Keep doing what you're doing."

Yes, I was doing well, but I wanted more.  I wanted to feel better. I wanted to understand my body and be able to recognize what helped and hurt it.  It was like I had a new piece of equipment and no owner's manual. There's plenty of information out there, but none compiled and complete for me to trust, use and apply to me.  Due to the unpredictable nature of MS and the different symptoms each person experiences, it's not possible to have one universal guidebook that will help everyone.  I just wanted a simple set of guidelines that I can follow and know I'll stay healthy, cognizant and mobile.

I'd still love to have someone else hand over a bound copy of my personal health instructions, but I'd place the odds at less than winning the Power Ball jackpot. I've taken to creating my own. It's a way to capture what I am doing to optimize my health, what measures help me when I have pitfalls, and what I would like to do to improve my health.  So far it's a haphazard go-to guide to remind me what's worked in the past, what is a possible solution, and what keeps me going. It works wonderfully when I remember to look at it.