I had a very good night of sleep and woke up at 5:00am with lots of energy! : )
Based upon this retrolisthesis thing, I’ve been doing some research to find out what I can do nutritionally and otherwise to support the healing of my back. One of the first searches I did took me to a website http://backpain.ygoy.com/2011/05/28/what-is-retrolisthesis/ that recommended nutrition as a treatment option, mostly aimed at controlling and reducing pain. The recommended nutrients are zinc, manganese, copper, glucosamine, water, and Vitamin A. My favorite (read: THE BEST) site for finding out what nutrients are in the foods we eat, and conversely, what foods contain certain nutrients, is The Worlds Healthiest Foods
Vitamin A aids in tissue repair and can be obtained from:
No worries there, I eat plenty of sweet potatoes and carrots, kale and spinach. Alongside this important vitamin is zinc, is an essential element for proper utilization of Vitamin A. Without zinc, Vitamin A does not get released from the liver. Good sources of zinc are:
There is no venison or lamb in my diet, but sesame seeds and pumpkin seeds, mos def.
Now comes the Vitamin C:
No problem here, either, while I am not partial to papaya, the rest of the list are on the frequent and favorite list.
Next on the list, copper, which is essential in adding strength to ligaments and membranes by cross linking the proteins (I have no idea what that means – I hope it’s not like crossing the streams):
Here we are again with the sesame seeds and the pumpkin seeds. Plus cashews, sunflower seeds, and lentils, oh my! Accompanying the copper is manganese, which also is a player in the protein cross linking:
I never knew that pumpkin seeds were so packed with minerals and antioxidants! Apparently, a close relationship to the soil makes for mineral nutrient richness. I’m for it!The other recommendations as stated above were water and glucosamine. I think we all know where to get water from. . . . my research on glucosamine, however, revealed no food sources of this supplement. It is reported to aid in cartilage repair, but I found inconclusive evidence and conflicting results, so I am not going to bother with it. Do what you will, my friends.
So next comes taking all of this information and creating some good food combining to maximize the nutritional effect of these foods to aid in relieving this pernicious pain in the back.
- Over 12 Health Benefits of Sesame Seeds and Sesame Oil (naturalsociety.com)
- PAN-FRIED KALE WITH SESAME SEEDS & GRILLED GRASS-FED BEEF SEASONED WITH PAPRIKA & SAGE – One of my all time favourite dinner recipes!!! (powerfoodsfitness.wordpress.com)
Last Tuesday, everything changed, or so I thought at the time. No more tightness, no more ache, no more hesitating to stand up waiting to feel the knives shooting in my back. No more PAIN. Cortisone magic happened! I recognize now that I did not realize how much pain I had become accustomed to living with until it was no longer there. Every movement had been fraught with pain on some level, with the anticipation that any activity will be hindered by this pernicious ache. I still do not realize all of the ways my body had been attempting to compensate. The shot happened last Tuesday and I was instructed to engage in no strenuous activity for 48 hours. Then on Thursday, I took Spin Class at lunch, and ran that evening – 6 miles, nbd. I felt no pain while running, and just a bit of tightness afterwards, and strangely, some knee pain, which I have never experienced before. Compensation.
According to the MRI, I have minimal retrolisthesis of the L3 on L4 with a disc bulge and minimally centrally extruded disc components. Disc degeneration at L4-L5, slight extrusion.
All of these are described as mild, but when they are present together, and you add the amount of running I have been doing, they add up to a lot of pain. And for me, pain that was getting worse.
And because all of these problems are present together, my muscles were clenching around my spine in an attempt to protect it. I was trying all sorts of things that should have been helping – physical therapy (and all of those exercises), massage, pilates, yoga, acupuncture, inversion table, ad nauseum. And non of them were doing any good because my muscles were doing their job in protecting my spine.
So I ran 6 on Thursday, 9.6 (the River Run) on Saturday, spent an hour on the StairMill Sunday morning, ran about 12 Sunday afternoon, and 6 Monday evening. And I could feel it all coming back . . . . then, I got sick Monday night and haven’t run since. I think my body is protecting itself again. Today is Thursday and I am feeling like I will be well enough to run again by tomorrow. We’ll see.
My strategy from here is to continue doing:
And some running in there.
I think that maybe now that I am not in so much pain, my back muscles have relaxed enough o where all of these things I had been doing will actually help.
We’ll see about that, too.
For to us a child is born,
to us a son is given,
and the government will be on his shoulders.
And he will be called
Wonderful Counselor, Mighty God,
Everlasting Father, Prince of Peace.
Of the greatness of his government and peace
there will be no end.
He will reign on David’s throne
and over his kingdom,
establishing and upholding it
with justice and righteousness
from that time on and forever.
The zeal of the Lord Almighty
will accomplish this.
Wishing you and yours a most blessed and joyous Christmas!
What’s this? Is it a flag, or dessert? Is it sweet, or salty (BOTH!) How can this be?
Every year my friend Ashleigh has a 4th of July party that I look forward to all year. We’re talking tie-dye t-shirts, a candy scramble, boiled peanuts, blackened mahi and fried grouper that her brother caught himself. DEE. LISH.OUS. It’s an all out fun and eat-fest.
My self-appointed role is what else but to bring dessert! My wonderful Italian mother passed along to me not just the love of baking, but the Italian gift of needing to feed people. I can’t help it. The gooier the better. I stole this this recipe from her, adapted it a bit, and have been making it for Independence Day ever since.
I mean, what says Happy Birthday USA better than salad/dessert???
Here’s the deal: The original recipe says to start with the pretzel layer and go up. After time crunched fails where the Jello was too hot and I poured it over everything and then it sunk to the bottom and made the pretzels soggy, here’s what you do:
Make the Jello first. Let sit and cool.
THEN crush the pretzels, and pour them into your 9″x 13″ baking dish.
Melt the butter, stir in the sugar, and pour over pretzels and mix round, until evenly distributed.
Bake at 350 for about 9 minutes and let cool.
Put the cream cheese in your mixer and make it creamy. Add the sugar, mix, then fold in Cool Whip. Spread onto the pretzel layer ( make sure it’s cool, and careful not to bring up the pretzels as you spread) put in the fridge (I’ve done the freezer too) for about 2 hours.
Before you’re ready to make the flag, slice your strawberries. I had a little help with this.
When the cream cheese layer has set, take out of the fridge and place sliced strawberries and blueberries on top of the cream cheese layer in an American flag pattern. I recommend mushing the fruit into the cream cheese layer. Otherwise when you pour the Jello on top of the fruit the fruit can float out of position. If you look again at the pic at the top, that’s exactly hat happened down in the bottom right-hand corner. Oh well……
Here is the pre-Jello fuzzy view. I really need to learn how to take a picture!
I mushed as many blueberries into that square as would fit. Maybe it really doesn’t look like stars are peeking through, but you I don’t think anyone is going to mistake this for the flag of Puerto Rico or anything.
Also appropriate for the upcoming Labor Day celebration, y’all.
Here’s what you’ll need:
For the crust:
1 1/2 C. pretzels (I like little pretzel sticks)
1/2 C/ unsalted butter, melted
1/4 C. sugar
For the middle:
8 oz. Cream Cheese, softened
1/2 C. sugar
1 8 oz. container Cool Whip
For the top layer:
The Kokopelli Trail. 148 miles. In the desert. in June.
A HUGE challenge for noob (that would be me) and veteran alike. The oppressive heat and relentless wind indeed proved formidable opponents from beginning to blistering, blustering end.
I had started off the night before at the pre-race meeting a bit intimidated because I had never done anything like this before, and there were all these people who had done this one and many others, and looked like they lived in the mountains and just ran up them all day long. And then there was me, who basically can run for about 1.5 to 2 hours before my back started seizing up and I have to walk/stretch/run the rest of the way.
We start at 1:30 p.m. on Monday afternoon with temperatures already in the 100′s. The rolling hills commence and quickly turn into technical steep ascents punctuated by steep technical descents. Lots of climbing over rocky terrain, drop-offs, and hot. Lots of HOT. Everywhere you turn. Grab some shade if you can, if you will, but rest assured that it will only be a brief respite from the unrelenting heat. So anyway, the climbing started, and did not stop. But my lungs did, protesting to the point where they would not expand, then my heart chimed in with erratically supercharged beating. I had to stop to catch my breath. A LOT. It slowed me (us) down to finish just before cutoff.
At the finish, my back was hurting quite a bit (no surprise there) and I was just glad to be not moving anymore. One racer, obviously younger, pain free and having finished in the top 3, looks around and the detritus of human life sprawled around the campsite, and exclaims “it sure is quiet!” Yes, I sneered back, I am just trying to breathe, leave me alone as I contemplate how I am going to move my legs to get to my tent without crawling and completely embarrassing myself. On the inside. I was too discouraged to actually form coherent words so I said nothing.
I had a few moments (read ALL DAY LONG) where I had to ask myself “what on earth have I gotten myself into?” I had started this ‘race’ and I use that term very loosely as it applies to me, wanting simply to finish; I just wanted to finish.
I will not continue with a breakdown of the actual race and how I did, except to say that I did not, and that every day it was more of the same, heat, wind, and by day 4 the sand.
Against the natural backdrop of endless sky, sandstone spires, the Milky Way and prehistoric canyon, amidst heat, wind and dehydration, we ran, walked, climbed and rode our way along the Kokopelli Trail. There are lessons to be learned out there. Many will speak of pushing yourself….asking your body to do more than you ever thought it could… knowing that whatever your perceived limits are, they can always be stretched, and knowing you can do anything, because you’ve done ‘this.’
What I learned, however, on the trail … not so esoteric:
People tell LIES … okay, maybe not MEANT to be LIES, but when you are gazing longingly ahead searching for a yellow flag or other sign that the end is near, and the person next to you says “just over this hill,”…. sounds like a lie to me. When the race director says ‘just a half mile to a mile until the next water drop’…. then you see it 2 hours later, LIE. See the camp? Just ahead…. around the corner, or just a few more miles… all LIES. The concept of distance is a subjective, and it is foolish to listen to those voices who, while thinking they are being encouraging, are really just lying. BEST STRATEGY – you are going to out there a long time, so bring lots of good music and podcasts to drown out the lying.
TIME is subjective … there’s what time it says on everyone’s watch, then there’s what I call “RATS time.” Which translates to a half an hour to 2 hours later, depending. On what, I couldn’t say, but I’m sure it’s a very good explanation…. whatever. Or “it should take us only another hour to get to the next aid station” and 4 hours later there you are. Sounds like another lie to me. Except for the fact that it’s my fault because I’m a slowpoke. But if everyone else can lie, I can blame random stuff on them. Just sayin.’ BEST STRATEGY – you are going to be out there a long time; be realistic about your pace. I am not a math person, so it might help to have one of those along who can help you figure out that part of it. On the 40 mile day the last person came in at 8:00 p.m. She was out there 12:30 hrs. That’s a LONG TIME. Just get used to the idea.
HEAT… and what it does to you, and how you cope with it.
It’s all part of the mental game you have to be prepared to deal with. You are going to be very hot for a very long time. Starting off at 7:30 or 8:00 a.m. does not really help all that much out there in the desert. It gets hot quick and only gets hotter as the sun rises. On Tuesday, the 40 mile day, my thermometer read 104 degrees at 10:00 a.m.
BEST STRATEGY – you are going to be hot for a long time; just get used to being hot. Drink a LOT. At every aid station take your shirt off, soak it in water then put it back on. The cool refreshingness will not last long but will serve to reset your body temperature. Also, carry extra water bottles to drink and to sprinkle on yourself. You will not regret it.
BEING PREPARED means not only being physically able to complete the course, but also mentally and psychologically going into the race knowing what lies ahead and having a plan to cope with it. There will always be the unknown, unplanned for hardships that pop up, and enduring those well comes with practice and experience.
When Day 6 was over I told myself never again, but by the next day I was already planning my strategy for next time. So here it is:
- LOTS of time on the Stair Master and on the treadmill with 15% incline. And by lots of time, I mean at least and hour every day. As RD Gemini Reid would say, it’s a ‘net uphill.’
- Strength training. I feel that if my legs had been stronger then the uphills would have gone better.
- Time on the feet just walking, preferably into the night. The prospect of finishing the expedition stage (52 miles) would have seemed more realistic and I would have been more mentally prepared for what that was going to feel like.
- Transition to a plant-based diet. More on this later, but basically it is the best diet you can adopt, and I believe it will help to alleviate my back issues. We’ll see.
HIGHLIGHTS FROM THE WEEK::
Michael looked cool sporting his ‘Orange Crush,’ ‘Animal,’ ‘Super Genius,’ and ‘Fanta Grape’ shirts (although he did get a little ribbing from Leslie who said he looked like he was going to cut the grass).
The best part of all.
See you in 2014, Kokopelli.