Category Archives: General health

Losing fat, losing weight, begins with knowing your eating habits

One of the reasons most dieting fails is because people lack a healthy, sustainable diet baseline. Of course, a big part of that is people not having any idea what their baseline is to begin with… if they even have one.

This is also a key reason modern people insidiously gain weight over time. Their metabolism slowing with age and decreased activity certainly doesn’t help. But a lack of consistency and healthy eating habits is the larger contributor.

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How to run in snow and ice

Snow finally hit Chicago hard for the first time this cold season. While 4-8″ isn’t anything close to a record, it means runners here finally get to deal with snow and ice.

Walking in snow and ice itself is an acquired skill, which puts running in snow and ice on a whole other level. Being a winter runner, I have enough first-hand experience and knowledge to help you continue to train outdoors in cold conditions.

The standard caveats apply: Layer accordingly, dress as if it’s 20 degrees warmer since you will warm up while running, and of course should the weather get suitably severe (blizzard conditions, massive snow or ice, thunder-snow, and dangerously low temperatures and windchill) you should go ahead and stay inside.

Barring that, here’s some key tips to running in snow and ice.

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Overeating: What To Do When You Do It

You’re trying to lose weight or maintain your current weight, trying to stick to a calorie total… but then you go wild and over-eat. Literally all of us have done this countless times. And it doesn’t have to trigger a disastrous slide into terrible long-term eating, or to a lesser extent another eating binge.

Here’s some tips for what to do in the moment after you’ve done it, and what to do the next day to mitigate what you did.

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Ensure your running fitness by building a Running Floor

Finding it hard to keep up with mileage demands? Finding yourself taking days off and skipping workouts?

If you want or need to run, but find much of your workout schedule daunting or find you don’t have the time you want/need to run… the key is to do a little bit of running rather than no running at all.

For example:

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The Control Rest Day Baseline, and using it to successfully carb cycle

Yesterday with the day off I did nothing, in terms of training. No running, no strength work, nothing particularly strenuous. I actually drove to get coffee, since I had vehicle-related errands to run that day. I did a minimum of walking… not easy to do in Chicago when you live in Wrigleyville and you do most of your business on foot.

Okay, big deal, just a rest day, right? Well….

… it had been a while since I’ve taken stock of my working basal metabolic rate (BMR). Your BMR is the rate at which you would burn calories in a day if you did nothing but lay or sit there. For men my size and age, this is somewhere around 1650-1700 calories.

You do more than sit around all day, so to find your baseline calorie burn you multiply that BMR by a standard multiplier.

  • Sedentary people who drive everywhere and never exercise can use 1.2 as their multiplier. You multiply your basic BMR by 1.2 to get your actual basal metabolic rate.
  • If you get any exercise once or twice a week, or you walk to get around everyday, your multiplier may be closer to 1.3.
  • If you work out every day it may be as low as 1.5 or as high as 2.0, depending on what you do for workouts.

Of course, I can’t just set my baseline at 1700 calories multiplied by a standard multiplier. My daily activity can vary widely, as a Chicago local who gets around on foot and runs a lot. Even if I don’t run, I may walk anywhere from 20ish minutes a day to several miles, and there’s no rhyme or reason relative to my training as to how much walking I do. Plus, this completely ignores strength training and any other physical activity.

I’ve had days where, with identical training (or lack thereof), I’ve burned anywhere from 2100 calories to over 4000. So, plugging my estimated general activity into a BMR tool and spitting out a number isn’t necessarily going to help me.


I still want to get enough to eat, while not overeating. I still do have tracker data that shows an average weekly calorie burn, which is around 3000 calories per day during training. But there’s more to it than that:

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Why is my resting heart rate going up?

 

When I first got my Fitbit tracker, back when I first began seriously training as an endurance runner, it initially showed my resting heart rate’s (RHR) beats per minute (BPM) in the high 60’s.

As I continued training, my resting heart rate came down and settled around the high 50’s. Sometimes it would drift up, but often it came back down to around that number.

I noticed that generally it would increase during times of substantial stress, and that it would decrease with proper rest and exercise.

Suddenly, during the late summer and early fall, my resting heart rate started slowly climbing. Suddenly it settled into the mid 60’s and nothing I thought to do could bring it down. Resting more didn’t help. Eating more or less or better didn’t help. Exercising more or less didn’t seem to help.

At some point, not at the same time as last year, it began to come down again and settled around the high 50’s, low 60’s.

And now my resting heart rate’s risen again. It had settled around 65 for several weeks, and nothing I’ve done has gotten it to move. Now suddenly it’s climbed to 68… but at the same time I think I realized what has caused it to increase.

It’s not a lack of rest: I’ve actually slept rather well, and I haven’t trained at anywhere near the volume I’ve trained before. Outside of residual soreness from workouts and Sunday’s cross country race I haven’t been all that sore, tired or hurting. My energy levels by and large have been great.

It’s not a lack of exercise. I’ve now ramped back up to about 25-30 miles per week, and I’ve done multiple speedwork sessions as well as some long runs. The only difference from my last training cycle is I’ve taken days off and not held myself to much of a strict training schedule.

It’s not even post-marathon weight gain. I’ve had my RHR go lower even after gaining weight, and I’ve had it rise after losing weight. There’s not much correlation between my resting heart rate and my current weight.

It’s not illness. I haven’t been sick and I’m not sick right now. I don’t feel any passive symptoms like unusual tiredness or soreness. I’m in good health on that front.

It’s two things.

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Quick thoughts on how to find comfortable, fast, efficient running form

Think quick. Think low. Think short, swift movements.

If you’re trying to run fast, I’ve talked about how most fall into the trap of longer, lunging strides… instead of shortening up enough to where they can turn their feet over more quickly. The latter will cover more ground in the long run, and is a much more comfortable way to run faster than usual.

When starting your run, begin with a trot, and gradually accelerate the turnover of steps in that trot.

Many also fall into the trap of swinging their arms far too much, extraneous movement that wastes energy and not only tires you out more quickly but slows you down.

The only directions your arms should drive is back. Your arms should naturally repel back forward, allowing you to drive them back once again. In fact, and this is admittedly from various running form texts, your arms should ideally not swing in front of you at all. The farthest forward your elbows should come is right beside your obliques.

And your arms ought to be low, and stay low. Yes, I’ve seen (and know) plenty of runners who run comfortably with their arms high in front of them. Like a baseball pitcher with a high leg kick, it’s a quirk that works well for some and their style. For most, the most efficient form for your arms is low and driving back while not propeling far forward.

A good way to think about running is to run with the feel a hovercraft… or like a plane taxi-ing along the runway. The latter glides along the pavement, occasionally firing the engines just a little bit, enough to move itself forward.

If you’re not sprinting, look to find a rhythm that feels like you’re briskly gliding low along the pavement. Your legs aren’t lifting too high with each step. Your arms are low to the ground. Your steps are smooth, swift, so short and imperceptible that if you didn’t know any better you’d swear you had no legs and were in fact gliding like a hovercraft.

This smooth rhythm also making slowing down or stopping for obstacles easy and seamless, as well as gliding back into your desired pace once you’re running again.

At the very least, it feels a lot better than grunting and pushing out hard steps to try and run fast. You may find smooth is faster anyway.

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Why do your legs itch when you run?

Many experience itching on their legs whenever they go out to run, regardless of weather and regardless of what they’re wearing. Why?

Well, nothing’s biting you and you don’t have some sort of skin condition. So over the counter remedies aren’t going to do you much good.

The reason your legs itch is because when you start running, you activate previously dormant nerves in your legs. The sudden stimulus compels your legs to send the sensation of itching up your nerve fibers back to your brain.

So your legs itch, and the temptation is to think that something’s happening on your skin. But the reality is that your legs are basically waking up and using more energy. Often, if you continue running through it, the sensation passes.

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Final thoughts on Vancouver 2018

StanleyPark

Stanley Park in Vancouver, BC Canada

I didn’t go on a lot about what happened with the 2018 Vancouver Marathon, which I had to DNF at around 5K due to heat exhaustion.

There was a lot going on in my personal life right when that race occurred, which undoubtedly impacted my health leading up to the race.

My work situation had been stable until about a month before the race (for various reasons, mostly beyond my control), to the point where I decided to resign shortly after I returned from Vancouver due to how bad the situation had gotten. It felt like, and still feels like, exactly the right decision. My working life even without the full-time salaried stability got a lot better since (EDIT: And I’ve since been hired on full time in a new career that’s much better in too many ways).

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Do you really need a doctor?

I want to talk a bit about seeing the doctor.

Many Americans go to the doctor just about any time they get sick, even when the illness can only heal on its own (like a cold). And then we wonder why healthcare has gotten so expensive.

The overlooked prime contributor to health problems is people’s own lifestyle habits. A diet heavy in processed food, light on natural whole food, a lifestyle devoid of physical activity and sufficient sleep, and the resulting penchant for quick, rampant obesity are all easy contributors to nearly all of America’s most common health problems, from chronic colds to heart attacks to even cancer.

You are what you eat and what you do. Your body is the scoreboard for the health of your lifestyle. It usually won’t lie.

A doctor will rarely do more than blithely address a patient’s need to improve their lifestyle, and to their credit there isn’t much more they can do than that: Most of a patient’s contributions to their own bad health are a product of bad habits that a doctor can’t really do anything to address.

A doctor can’t stand over you 24/7 and rouse you from the chair to exercise or slap the processed food out of your hand. They know you need to fix your diet and can tell you so when you visit them, but that’s about as far as they can go.

So that leaves the person in the mirror. To be honest, most people lack a sense of accountability. This is why so many people go to the doctor far too often for just about every ailment, regardless of how much can be done about it.

You can avoid going to the doctor most times, and if you’re reading this chances are you have already taken far more steps to address your health than the average person. You have the ability to take your own countermeasures, in many cases more effective than anything you could pay a doctor to prescribe you.

A good metaphor for this approach: Let’s say you accidentally knock a small hole in the drywall of your apartment. Whoops!

You can either call the maintenance guy to come fix it, possibly costing yourself $50-100 for the repair and labor, possibly costing yourself part of your security deposit, or even a higher rent the next time you renew your lease.

Or you can buy a wall repair kit at a store like Home Depot for $10-15, find and buy a small can of some matching paint for even less, and quickly patch it up yourself.

And you can do the same thing with your health, because many of your health problems can be addressed by paying attention to how you handle your diet, your sleep, your exercise and your emotions.

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Using the glycogen equation

I’ve referenced this a few times. Jonathan Savage crafted an equation, out of 1993 research from Dutch professor JA Romijn, that estimates the percentage of energy you use from glycogen, vs fat, based on your effort relative to your VO2max.

y = .0021x² + .7896x – 21.031

… where X is the percentage of your VO2max and y is the percentage of caloric energy that comes from glycogen.

So, for a simple example, if I do a run at an effort equal to 70% of my VO2max:

(.0021 * 70 * 70) + (.7896 * 70) – 21.031


10.290 + 55.272 – 21.031


44.531 % from glycogen

Note: Yes, this is a massively reductionist estimate, ignoring all sorts of factors, not to mention the VO2max percentage is itself a guesstimated assumption based on what you believe is your VO2max, with your given x-percentage probably based solely on your running pace and/or heart rate. But correlative observation and evidence indicates that it’s more accurate than other methods, so here we are.

Anyway… at 70% effort, if I burn 123 calories per mile, then 54.8 of those calories will come from glycogen, with the rest coming from fat.

If (based on other quantitative assumptions) we can say I have 1208 calories of glycogen stored in my lower body, I can run about 22.0 miles at this effort before my lower body runs out of glycogen.


Now, this number probably seems low to many experts, who are used to assuming that the glycogen rate is closer to 65-70%.

At the same time, most coaches and runners are used to pushing harder on regular runs (even recovery runs) than they should. Many run their marathons harder than their bodies probably should, and it figures they burn out of glycogen before mile 20. So it would figure that most would assume a 65ish% glycogen burn rate.

Even Daniels‘ metrics flattens the slide on his similar VDOT metric, where as you drop below an 80% effort it flattens the change in the percentage of max until it assumes a rough minimum of about 80%. I would posit you can (and many do) their comfortable easy runs at far less than 80% of VO2max.

More than anything the Romijn/Savage Equation, while counterintuitive, is probably closer to an accurate estimate of glycogen use than other estimates. It’s one I go by.

Where am I going with this? Basically, this equation has some uses.

  • Let’s say you are trying to eat low carb, or at the least carb cycle to improve your insulin sensitivity and in turn how well your body utilizes ingested carbs. If you’re doing serious endurance training, you probably do need carbs. If you know your training volume and intensity, you can figure out how many carbs you can eat on a given day to fuel or offset the glycogen your body will burn that day.
  • This can help you get an idea of what pre/post workout or race nutrition you need to fuel or recover from your workout. Your protein needs should remain fairly static, and of course you need not worry too much about recovering fat since we all carry so much. But your carb needs can vary dramatically.
  • Similarly, this can help you figure out an accurate fueling plan for a marathon or longer race. By knowing exactly how much glycogen you need, relative to your estimated glycogen body storage, you now have a hard figure of carbohydrate calories you know you need to ingest. You can plan accordingly.
  • This can also help address the larger question of how many carbs you need on average. Perhaps you can set a low baseline, like 100-150g a day, and then add carbs based on how many you may burn in a typical week. The equation can give you a fairly accurate number.

There are I’m sure other examples. I’ll leave it to you to find possible ways to utilize this data.

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The two questions that will always keep you moving forward

Stumped? Here’s two questions to ask that will get you back on track towards what you’re working for.

What’s the main goal behind what I’m doing or making?

What’s the message you’re trying to get across? What does this thing you’re making or doing need to do, and why?

Start with the main idea, and then build around it. All roots grow from the same tree. Every essay has a main idea, supported by 2-4+ sub-ideas, each built around their own sub-ideas, etc.

A runner for example can run to get in better shape, and everything they do (how they train, how they eat, etc) can be built around that main goal: To get in better shape.

What’s my next step?

Once you understand your primary objective, this can better frame the 2nd question: What is the very next you need to do to move ahead? There’s a bunch of things you probably need to do. But there’s only one next step.

  • For runners, it’s typically literal: Taking the next step and going on that run.
  • For that five paragraph essay, you need to write the next sentence, even if it’s the first part of an outline of all those main points.
  • For that tree to grow, get it (or seeds) in the soil and get some water on it.

 

Knowing what you’re working towards, and knowing what to do next, are the keys to getting and staying in motion towards what you want.

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Game Night meal plans, and planning meals around events

The Loyola Ramblers men’s basketball team begins their season tonight with an exhibition game. I have season tickets and I go to pretty much every single game I can for both the men’s and women’s teams.

Over the last couple months I had found a rhythm with cooking dinner on weeknights that suited me fairly well. I’d often return home from work and running either around 6:00-7:00 pm, or after a racing team workout a bit after 8:00pm. I would spend an hour preparing my typical meal, usually baked chicken with either baked/boiled potatoes, or boiled pasta.

However, the start of Loyola’s season poses a clear problem on weeknights. With these games starting at 7-8pm, lasting around a couple hours, followed by a not terribly long train commute home… I walk in the door sometime around 9-10pm.

I like to get to bed before 11pm at the latest, and obviously coming home at 9-10pm doesn’t allow much time to cook dinner before 11pm. Staying up late just to cook a decent meal is not workable. The conventional meal plan isn’t going to work.

I don’t want to buy a ready-to-eat or easy-to-bake $7-12 meal on the way home after every game, because that gets expensive in a hurry, and most workable options are not the most nutritious. Plus, it’s likely I’m already going to need to buy something to eat after leaving work, before the games. I can’t go 8-10 hours without a meal.

Of course, I also don’t want to rely on eating arena food during the game for the same reasons.

I also don’t want to rely on some sort of snack food, which in my experience doesn’t really satisfy, which poses a huge problem overnight as I tend to wake up overnight when hungry.

I also don’t want to prepare a meal in advance and then re-heat it in the microwave when getting home. Never minding the lacking quality of such a meal, microwaving can sap or zap various nutrients, plus materials from the plating can leech into the food. I avoid microwaving food in general.

So… what to do? Going entirely without is not a workable option while running regularly. I’m not going to just miss games to get my meals in, of course. There has to be a way to make this work.


And it turns out there is.

Recently I bought an egg cooker device at Target. I once had a Cuisinart Egg Cooker in Seattle (that I had to dump once I moved to Chicago), and it worked quite well with making steam-poached eggs. It turns out this cheaper Copper Plate model does just as well, steaming two eggs at a time in a few minutes.

I had been eating steam-poached eggs as a snack, but it’s entirely possible to steam them and eat them as the protein portion of a dinner.

While I could prepare rice in my Aroma Automated Cooker to be ready when I return home… a more nutritious solution would be to boil about 400 calories of pasta, and also heat some marinara sauce to eat with it. Combine the eggs, the pasta and the sauce, and that’s a decent post-game meal, in less than 20 minutes.

It certainly beats paying for a sandwich or a burrito every time I come home for a game.


This is one of many possible examples of the meal planning my training requires. You can’t cut corners with nutrition any more than you can cut corners with your training

A lot of people, when life intervenes, elect to either cut life and focus too much on their training, or to skimp on meal planning only for their development and health to suffer in kind.

But with some advance effort you can totally find workable solutions that avoid having to cut corners in any way.

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The conflict between running and testosterone

Men face a potential problem if they train as dedicated runners: The risk of diminished testosterone levels.

The sustained stress of endurance running is enough to have grown a movement cutting down distance running and other aerobic exercise (typically lumped together under the term “cardio”) as detrimental to adults’ health, especially to men’s health. Many recommend that men restrict their running and other “cardio” to more brief, high-intensity, interval training.

It’s not just the Manosphere who has taken issue with running. Former US-marathon record holder Ryan Hall retired at 33, and cited low testosterone levels as a prime motivator for his retirement.

Personally, I haven’t worried about it as much: I had practiced a less than stellar diet and lifestyle in previous adult years, and that would probably hurt my T levels more than running 30-50 miles a week as a healthier adult has today.

And of course my health, strength, vitality(, and yes, libido) have honestly gotten better as I’ve continued my training. Whenever I have felt… let’s say, diminished in a fashion typical with low T levels… it’s often a combination of particular heavy training, and some other stressor like my work situation, a lack of sleep, bad diet, or a number of other things that themselves would be T problems whether or not I was running.


There are a lot of reasons distance running contributes to lower testosterone, and I believe a lot of them are preventable.

First of all, many people do most of their running harder than they should. This is slightly counter-intuitive, as manhood is often associated with doing things strong, hard, fast. It makes sense that they would gravitate to sprints and other Tabata workouts over longer runs.

The conventional Man Approach to exercise (hard/fast/strong) works just fine with the most conventional form of male exercise: Weightlifting. All your work is done in very brief, high intensity bursts. Literally no aerobic capacity is required to successfully push weight, whether or not you choose to incorporate extra aerobic or anaerobic effort.

However, when you bring that modus operandi to running where hard, fast, high-exertion running is all you ever do when running, it doesn’t work as well.

While higher intensity running can be successfully done one to three times per week, most of your running should be easier, dialed back to where every step is strong, yet comfortable. A lot of men, however, run too hard on their regular, easy runs.

Often, form is a key reason men run too hard too often. If you’re straining to reach your legs forward, you are pushing too hard. And pushing too hard too often leads to a sustained overdose of cortisol, the stress hormone that is the bane of testosterone. That, not the running in itself, is what’s reducing T levels in men who run a lot.

Slow down on your regular runs. Jog at a pace where you feel in full control of every inch you move, where you know you have the strength and control to stop on a dime if necessary, where you know you can run like that for another hour, tall and strong, not hunched forward squeezing out extra effort. Save that effort for your speed intervals… though to be honest you should be tall and strong and in control for those too.

Running can and should be a strength exercise, whether you do it for 45 seconds in a rep or 60 minutes in a 6-7 mile run. The power of your glutes and core muscles should be carrying your every step, without undue strain to your tendons, bones and ligaments.

Secondly, the classically slight body of a typical runner is in some part a function of actively minimizing weight to maximize pace. I certainly am not slight at 5’10”, 162 pounds, and while I always look to shed a bit of fat here and there, I also value maintaining my muscle… especially having reached 40 years of age.

But a lot of it is also the conventional diet habits of a runner. Many don’t take in anywhere close to enough protein to maintain their muscle. Despite their emphasis on carbs, many don’t eat enough carbs before or after most workouts, underestimating how much glycogen they burn.

The end result is muscle gets broken down over time. While that helps get them leaner, it also can compromise not just overall strength and health… but for men, their T levels. The hormones respond in kind to the incredible shrinking distance runner’s body, and decrease overall production of various hormones including testosterone.

It can be counter-intuitive for a runner to try and preserve mass. But muscle does aid in performance, not to mention represent a key component of overall health. A greater emphasis on protein intake and muscle preservation can help counteract other elements of training that can compromise T levels. There are other ways to burn extra fat without sacrificing valuable muscle.

I’m not going to go as far as to say running’s negative relationship to testosterone is a myth. There are true factors that can contribute to diminished T level over time.

But distance running should not be considered a death sentence for manhood. By changing a few paradigms of how men approach training and lifestyle, men can easily maintain healthy T levels and enjoy the better health and rewards that running can bring.

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An impromptu birthday run, and thoughts on aging (even when others don’t notice)

Most people go on an abbreviated run and hope that it’s long enough to count in their training long.

Me? I go tonight on two short runs, to and from the store to get ice cream, and hope the runs aren’t long enough to count. Here I am trying to stick to my guns on a two weeks hiatus following the marathon, and yet opportunity calls.

See, today is my birthday, and I turn 40 years old. I figure why not treat myself? Ice cream makes sense. A 2 mile round trip run… possibly less so, but I certainly enjoyed it.

A lot of people get to this stage in life and face a mid-life crisis. Their health and figure has declined. They’re fighting father time.

Me? I probably feel and look better than I did at 30. Hell, I feel a lot better than I did at 38 or 39. A combination of all this running with substantial improvements to my lifestyle habits have dramatically improved my energy levels, my physique, my health.

So, I realize the number is a specter given it’s a midlife number. Any notion of youth your age offers is pretty much gone at 40. You’re a man, and you’re pretty much on the “old” side of the spectrum.

Meanwhile, I still get mistaken for being 15 years younger, and I’ve let a lot of twentysomething ladies down when I break to them when I was actually born. You have to look closely for telltale signs of my actual age. My face at point blank range looks just weathered enough to indicate I’m no kid. My hairline has mostly held the line, but the front base of hair has gotten a bit thin at the top of my forehead. People get weirded out and some even laugh when I make any effort at being authoritative, because it looks like a college kid trying to act like an old man.

But otherwise people still think they’re dealing with a twentysomething. Maybe it gives me as many chances I wouldn’t otherwise get, as it takes away chances I otherwise would get. Maybe if I race as a Masters runner people will immediately cry foul and accuse me of lying (especially if I win an age group). If I went to see a doctor about some old man thing like a heart scan or (heaven forbid) a prostate screening or something, he’d probably laugh and wonder why a kid thinks they need something like that.

I’m not crazy enough to think I’ve turned back the clock or I’ll be young forever. I feel the bone-and-joint creakiness of having passed 30 now and then and have for years. I just have gotten in good enough condition that it doesn’t really hold me back. I realize I’ve got to work hard to take care of myself to maintain what I can as I age, as much as grow in any way naturally possible.

I ran to the store and back at an 8:35-8:40 mile pace. I couldn’t have imagined running comfortably that fast back in 2010, and certainly couldn’t have imagined that eight years later I’d be running like that, in better shape than I’ve ever been.

P.S. I couldn’t decide between Ben and Jerry’s Peanut Butter Cup and Häagen-Dazs Caramel Cone. So of course I got both. The former got crushed just now, and I’ll eat the Caramel Cone some time down the road.

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Want to stay warm in winter?

This occurred to me about halfway through a brutal cardio workout in my otherwise cold apartment (bearing in mind that it isn’t even that cold yet).

There are two very easy ways to warm up during the winter, if you’d rather not blast your heater too much, or it’s so cold your heater isn’t really keeping your home warm.

One, you can cook. Use the oven, use the stove, use whatever generates heat. Cook a full meal. The meal itself can provide some temporary warmth, but a 350-400 degree oven or a hot stove will also provide some warmth. Learn to love cooking again if you need some help dealing with the cold.

Two, you can do serious exercise. The easiest and most direct way is to do an aerobic or circuit exercise program that really kicks your ass, in the not-quite-comfort of your own home. During warmer months, you may sweat enough to need a mop. But in the winter, your overheating may be exactly what your body needs to counteract the cold seeping through your walls into your bones. The added circulation during and after the workout will help keep you warmer than you were before.

Another helpful exercise method is to run outdoors, if you can handle it. I run all winter, and it makes acclimating to the cold easier to spend any extended amount of time active in it. Plus, after about 10-20 minutes of running, you warm up about as much as you do any other time of year. What may overheat you in summer is exactly what you might need in the dead of winter. Once you get inside, it not only will feel warmer than the outdoors, but you’ll be warmer and able to handle the cooler indoor air a lot better.

So, while most people want to curl up under a blanket during the coldest months, your best bet to warm up and stay warm may be to do the opposite. Get busy, and get warm! And probably cook a nice meal as well.

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