Big pharma makes billions on Americans who are looking for a quick fix for the physical consequences of our modern lifestyle.
Sleep problems from too much caffeine, too much stress, too little exercise? There are pills for that. Overweight from too much of the wrong food? There’s a surgery to take care of that. Depressed because of other people making your life miserable? A cure in a pill bottle is available at the stroke of a pen.
Sadly, many of these medications only enrich the companies that make them, leaving Americans with a host of side effects and dependence on their new “solution.”
Obviously, some medications are lifesaving or can give a better quality of life. I thank God for those. But I often wonder how many pill bottles could be thrown out if we gave our all to reorganizing our lives and decide to turn things around with better eating and exercise.
The long dark winters in Wisconsin are terrible. Short, cold days of being indoors can lead to seasonal depression and “hibernation eating”, as I call it. It’s hard to get enough exercise when the arctic winds blow and the snow comes.
In spring, it’s like coming out of a tomb. New life beckons as the grass turns green and the winds are balmy.
In 2008, I decided to do something about the winter doldrums and the physical lethargy and began walking. For the entire summer, I tried to walk at least 5 times a week, briskly, for half an hour. We have hills here, so it was easy to get a good workout.
At the same time, I cut out any junk eating and set some good limits. The results at my next checkup were astonishing. Cholesterol dropped significantly, blood sugar, which had been marginal, plummeted well into normal range, ten pounds fell off. Mentally, I felt sharper, and energy increased.
So, after several years of falling into old habits, I’ve decided to once again get back to basics. If anyone would like to join me and try an 8 week experiment, feel free to take up the challenge. With Type 2 diabetes, obesity and heart disease rampant in this country, we can fight back even by making modest, sustainable changes.
As for the long, dark winters, I am already thinking about how to get in exercise. All the gains of spring, summer and fall can be undone with one lazy winter. A friend of mine uses a mini-trampoline. I’m not sure that’s a good idea for me. I picture spectacular mishaps, particularly if Emmy decides to join me on there, so I think that I’ll have to stick to mall walking or some other means.
My sister runs marathons and just won 4th in her age division at a half marathon. For me, I’ll be happy to walk my way to better fitness! I can’t pound the pavement, but I can walk it with purpose.
Think about joining me in the exercise and sunshine cure. Even moderate changes can reap good results. Nothing lifts spirits and gives energy like moving one step at a time towards better health.
22 comments
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May 14, 2012 at 16:38
Anne
Toss the diet “systems” and use this common sense, doable approach. It works. Simple but good advice.
May 14, 2012 at 16:44
julie
Ingrid, you are absolutely right! We need to get back to the basics of eating right and exercising. The drug companies are making billions off of medications that could easily be avoided by the consumer. I for one am an “anti-cholesterol” protester. I have heard more than one doctor tell a patient that if they would eat a handful of walnuts daily they could lower their cholesterol by 30%. Those anti-cholesterol meds can wipe out your kidneys if you’re not careful. The side effects of most drugs should send up a red flag to some who, if they changed their lifestyles, could do without.
May 14, 2012 at 18:29
Jessica Fales
One of the biggest helps for my hormonal issues is sunshine at least 15 min. a day and exercise. My doctor actually told me that and he was right. P.S. You don’t need the sun to be shining to get the benefit of the vitamin D in your system. So, in the words of my doctor, even if it raining take a walk. Of course if it is a blizzard or hurricane, stay inside.
Jess
May 14, 2012 at 18:58
Lori Glass
Sounds like a good idea. Several years ago I lost 40# with the move more eat less “diet”. Sadly I need to do it again. I have been trying to eat better but need to add more exercise. Eight weeks here we go.
May 14, 2012 at 19:13
Ingrid Schlueter
Simple changes I’m making – common sense, but over time, the lost calories add up. No soda or sweetened drinks. I am keeping water cold in the fridge which is so refreshing after walking. I have set things I can eat when the sweet tooth hits – the Weight Watchers snack sized fudge bars are only 90 calories for 2 of them, just enough for a cold, sweet treat with very few calories. Just one works, too, but then again having 2 is nice! No fried food. The obvious stuff. A protein-based breakfast so you feel fuller longer – 2 eggs or egg substitutes are great for me. Salsa is great. Lots of flavor, and not much calorie-wise. Tastes good with lean turkey for lunch (I’m a dipper…) Plain lowfat yogurt is tasty with a spoonful of Lingonberry preserves out of the jar (just one spoonful, though!) or fresh berries. Above all, moving is the key. Pedometers are great and you can aim for a certain number of steps a day.
It has to be a new way of living and looking at food. Otherwise, old habits come back. As they say, each choice you make regarding what to eat or how to spend your time moves you either closer to or farther away from good health. Being mindful of that really helps. It’s all about discipline and moderation in the end, and if we want change bad enough, we’ll do it. We always find a way to do what we really WANT to do.
May 14, 2012 at 19:34
Lisa Green Kentala
Ingrid -you’ve read my mind! I’ve had a terrible winter with lots of minor (yet annoying) health problems. As soon as I start eating better and exercising I feel a bit better! I was walking every day a few years ago in the summer and it really helped. Alas, when winter came I stopped and then never got back into it the following spring. I only get moving when I have health scare and as soon as I feel better I get lazy again.
I need constant motivation!
May 14, 2012 at 20:03
carolyn
Yes!!! I’m with you all the way, we human love quick fixes, but they never work in the long run. You said the word: discipline. (Funny how one could parallel this to our spiritual walk with Christ, yes?)
Count me in, God providing, I’ll be with you on your 8 week experiment. But I do confess, I’ve been on this experiment myself for over a year now, doing just what you’re doing – eating “a little less”, and walking regularly “a little more”. God has been very gracious to me, He gave me the strength and wisdom and determination, and I’m so thrilled with the results, I couldn’t have done it without Him, nor without the prayers of faithful friends too. And lest I forget the second most important (God = #1) person in all this: my dear husband, who has helped me immensely by joining me on every single one of my daily walks, and by supporting and encouraging my new way of eating. Matt’s been tremendous in all of this, and I couldn’t have done it without him. Godly husband = worth his weight (and much more) in gold! And I always kept this perspective in mind: 1 Timothy 4:8.
One thing that I can’t seem to figure out, though, is the dark winter doldrums situation. This winter, I managed to not do the “hibernation eating” as you put it, and I did keep up with regular exercise, but the lack of sunshine still was really tough for me. I suffer hugely from seasonal depression, and so far, nothing seems to help except lots of sun and nicer weather. If you find some way to lift winter depression, let me know.
May 15, 2012 at 01:46
Donna
Would anyone like my recipe for homemade granola? It is very healthy and delicious for breakfast with yoghurt or for a snack rather than having something sinful. There is brown sugar and maple syrup in it, but not too much. And it really takes care of those evil urges. As for exercise, I have a two story house and a bad memory, which seems to cover it.
May 15, 2012 at 01:51
Ingrid Schlueter
I want the recipe. It sounds delicious! You made me laugh, Donna. Two story house, bad memory, we have that in common. It never fails that whatever item I need, I have it on the wrong floor. It became a nightmare in South Carolina where my office was in the basement, and things were on second floor, two stories above me. And the stairs were like Mount Everest. It was built into the side of a fairly steep hill and I remember thinking I needed an elevator.
May 15, 2012 at 12:18
carolyn
Donna- a second yes to the granola recipe.
Ingrid, did you get seasonal depression while living in SC?
May 15, 2012 at 12:36
Ingrid Schlueter
Carolyn, the winter in SC was the best I had in years. It was fantastic to be able to go for walks in a light jacket, the days weren’t so short, you weren’t stuck inside. It was a treat. There, though, you get stuck inside from late spring onward with the high humidity and heat! But it isn’t the same as the effect that short days have on northerners.
May 15, 2012 at 18:05
Olivia
Ingrid, a good friend of mine named Jessica recommended your blog to me and I have felt so nourished by your words from time to time, especially your convictions regarding honoring the Lord through music and the teaching of children. I will join you in walking with a personal goal of being disciplined 5 days a week. I expect to be in a good habit by the 8th week. Let’s all commit to praying for one another in this and if we miss a day, let’s keep going the next. Who knows where this could lead! A God-honoring walkathon organized by Ingrid for the purpose of spreading the Gospel!
I’m serious. On one of my walks I happened upon a very elderly (in his 80s) disheartened man sitting on a bench and after doing one more lap while praying for guidance, I stopped to ask the man how he was doing. He said he was sad because his wife was upset with him that day. He was so precious and had no clue how to calm her down, so I shared about the Lord with him and prayed for his marriage, then went on my way. The man’s heart was greatly cheered as he walked back to his home. I prayed that his wife would receive him warmly. We never know where God may lead us on our walks.
From my own past experience I’ll throw out a few ideas that may assist us all in being successful on our exercise journey:
Take time to do stretches before embarking (I learned this the hard way once.) Choosing high protein snacks over sweet ones will keep energy levels higher throughout the day. Creating a chart to track progress increases discipline. Finding a health-conscious friend to walk alongside can help on those days when a sad little voice whispers, “You’re too tired today.” When walking alone make it a nurturing time of prayer with the Lord. And above all, never give up….
May 15, 2012 at 19:01
Carol
Ingrid, thanks for the encouragement – I need to join in! Carolyn, there are natural light light bulbs on the market to help with SAD. The name has “Blues” in it, and I’ve seen them at a health food store.
May 16, 2012 at 00:38
Donna
Dear all: Here are my two granola recipes. For both of them, you will need a large rimmed baking sheet that you will line with cooking parchment (I get it at Costco).
1. Granola with honey.
Preheat oven to 300.
In large bowl, mix 3 cups old fashioned oats, 1 cup coarsely chopped pecans, 1/2 cup unsweetened shredded coconut (in baking aisle of your supermarket), 3 tablespoons (packed) brown sugar, 3/4 teaspoon ground cinnamon, 1/2 teaspoon ground ginger (optional), and 1/4 teaspoon salt.
In saucepan, stir 1/3 cup honey with 2 tablespoons vegetable oil over medium low heat until smooth.
Pour honey over oat mixture and toss. Spread on the parchment lined pan and bake until golden, stirring every 10 minutes, for around 40 minutes total.
Allow to cool on rack (my stove works fine). Mix in 1 cup of assorted dried fruit (raisins, chopped apricots, whatever you would like). Store airtight.
2. Granola with maple syrup.
Preheat oven to 300.
In large bowl, mix 3 cups old fashioned oats, 1 cup unsweetened coconut chips, 1 cup shelled raw pistachios or other nuts (I buy them shelled!!), 1/3 cup raw pumpkin seeds (if you like them–they are very good for you), and around 3/4 tablespoon salt.
In saucepan over low heat, warm 1/2 cup light brown sugar, 1/3 cup extra virgin olive oil, and 1/3 cup maple syrup (not pancake syrup) until sugar just dissolves.
Mix with oat mixture and spread on prepared baking sheet. Bake about 35 minutes, until dry and golden, stirring often. Remove from oven and stir in 1 up dried cherries (delicious!). Store airtight.
Now, these are basic guidelines. I always add a 1/4 cup or so of flax seed because it’s so good for you. You can pretty much use any combination of fruits or nuts. I know people who stir in chocolate chips at the end but I say that defeats the whole purpose. Just do NOT put the dried fruit in before it has cooked or you will have little rocks.
Delicious with yoghurt or milk or just as a snack. I hope you enjoy it!
May 16, 2012 at 15:51
Ingrid Schlueter
Thanks, Donna! Would this work without nuts? Nut allergies in the family nix most granola bought in the store.
May 16, 2012 at 17:31
Carrie
Hi Ingrid,
I am with you on your “8 week challenge.”. I too have slipped into some bad eating habits, including hibernation eating during the last couple of years. I have five children, the youngest is two, the eldest is thirteen. I have found myself using them as an excuse to myself for not exercising, it’s time for me to change that thinking! In fact, just yesterday we all took a family bike ride togather, it felt so wonderful in the beautiful weather! Thanks for the blog post!!!
May 16, 2012 at 20:50
Donna
Hi, Ingrid–it absolutely would work without nuts. Does coconut rule these out as well? If so, I’m happy to check my books for another recipe for you.
May 17, 2012 at 14:53
Rose
I have been walking outside for the past three days…inspired by this post. I can only walk about 10-15 minutes right now, but I hope to work up to more. I am a senior with fibromylagia and back problems. I know this is what I need to do to feel better, even on days when I don’t feel like it. This gave me the little boost I needed to get myself moving again. I can DO this! Thanks so much, Ingrid!
May 17, 2012 at 15:01
Ingrid Schlueter
Rose, three cheers for you! As a fellow fibromyalgia sufferer, I sympathize. I can’t tell you the improvement I have when I move each day. The first few walks this spring, my calf muscles locked up, and I could hardly walk afterwards, but I give it a rest for a day and gently get back into it, and I have seen huge improvement since I have taken those baby steps. I’m making it on inclines just fine now, even pushing a stroller. Tom and I took a long walk (for me) last evening, and I was so glad to see the progress. Having a walking partner is great as you get in conversation and don’t realize the ground you’re covering. With fibro, as I’m sure you know, resting when necessary, but then getting back to it as soon as you feel you can, is the key.
May 17, 2012 at 15:58
carolyn
I also wanted to give another encouragement to us women, who tend to demonize certain foods and then chastise ourselves for wanting them/eating them.
I took these Scriptures to heart. I accept all foods and just use moderation in eating. The blessing is that I don’t condemn myself for enjoying “naughty” foods:
Matthew 15:11 “It is not what enters into the mouth that defiles the man, but what proceeds out of the mouth, this defiles the man.”
1 Timothy 4:4 For everything created by God is good, and nothing is to be rejected if it is received with gratitude; 5 for it is sanctified by means of the word of God and prayer.
Romans 14:14 I know and am convinced in the Lord Jesus that nothing is unclean in itself ; but to him who thinks anything to be unclean, to him it is unclean. 22 The faith which you have, have as your own conviction before God. Happy is he who does not condemn himself in what he approves. 23 But he who doubts is condemned if he eats, because his eating is not from faith ; and whatever is not from faith is sin.
Hope this helps!
May 18, 2012 at 07:24
Judi Hayes
I need to get back on the “walking wagon” too. Sometimes I do better in winter than I do when it gets hot and humid in the summer. The key is to do it! It really helped when I walked with my son on his paper route every day after a dog attacked him and he was afraid to go alone. Once I got started, I continued after we were done with his route. But now that he doesn’t care if I do it with him anymore I tend to not go.
I have a suggestion for a healthy little treat when the sweet tooth calls. This is not for those with nut allergies though. In one of those small glass custard cups I put a few raisins, a few craisins, a small handful of walnuts (or a mix with natural almonds) and about a tablespoon of dark chocolate chips. Give it a stir and start nibbling. An 8 ounce glass of pure grape juice goes well with it too.
In the summer, one of my favorite breakfasts is Horse Chow. I pour about a half cup of raw old fashioned oatmeal in a cereal bowl. Then I add a drizzle of good light olive oil, a shake of salt, a good sprinkle of cinnamon, squeeze half a lemon, raisins, craisins, could add oat bran and/or wheat germ if you like. On top I put a nice dollop of Honey Greek yogurt and toss some blueberries on top. Raspberries or blackberries or strawberries sliced are nice too. But I always have blueberries in the freezer. Then I slice a few whole almonds to sprinkle on top. It looks lovely like that, but then I stir it all up and yum! It is so, so good. You could add a drizzle of honey or maple syrup if you use plain, unsweetened yogurt. No cooking. Great for those hot summer mornings.
I start my morning with 1/8 tsp of ground cinnamon that I just toss into my mouth, followed by water to wash it down. It helped with my glucose levels, in combination with walking regularly for 30-60 minutes five times a week.
May 18, 2012 at 17:58
julie
Ingrid thanks for the encouragement to be active. I love to walk and if I can’t walk outside, I use the Walk away the pounds DVDs with Leslie Sansone. I have done several of these and they at least get me up and moving around. They are not hard to follow and one benefit to them is she often has you working your arms too which bumps up the intensity (and isn’t something you can do as you walk outside or the mall). You can adapt the walking program to go at your own pace, which I also like. The other thing that is key to being fit is lifting light hand weights. Start with 2-3 lb weights and work your way up (don’t overdo the weight at first or you might hurt your shoulders). There are several good reasons for weight-lifting: Muscle burns fat at rest so as you build muscle you help your body continue to use calories throughout the day; muscle tone and tissue declines with age so this helps keep that at bay; muscle takes up less room than fat so clothes fit better. There are more reasons but I’ll stop with that!
One other thing that I do is make sure that I get some protein in meals and snacks too, occasionally. Also good fats are satisfying and healthy in moderation: examples are avocadoes, nuts, olive oil, flax oil, olives, etc. Sometimes people cut these out and turn to low fat or diet foods that usually have more sugar or sugar subs added. In the end these can cause cravings and are not as satisfying.