Judge Not

I find it interesting that the people who have inflicted the most pain in my life were supposed "Christians". It astounds me that people who are supposedly under the control of the Holy Spirit are even capable of being as judgemental, self-centered, and disrespectful as they are. It is no wonder that Christians have a bad rap. It's funny that people think they even have the right to judge others, because outside a court of law, they don't. God warns us not to, telling us that we will reap what we sew, but people don't listen. It makes them feel good to look at someone else and point out everything that's "wrong" with him or her (and subsequently everything that's "right" with them.)

" ...but in humility consider others better than yourselves." Phillipians 2:3

"You, therefore, have no excuse, you who pass judgment on someone else, for at whatever point you judge another, you are condemning yourself, because you who pass judgment do the same things." Romans 2:1

"Do not judge, or you too will be judged. For in the same way you judge others, you will be judged, and with the measure you use, it will be measured to you." Matthew 7:1 & 2

"Let any one of you who is without sin be the first to throw a stone." John 8:7

Lexa

For my next bike, I really had my heart set on the Bianchi Via Nirone 7 Dama Sora (see earlier post Numero Due), but during a recent tune-up at Pedal Power, a friend of mine convinced me to get the TREK Lexa S instead. See below. :-)


TREK Lexa S



A Royal Prayer

God our Father, we thank you for our families; for the love that we share and for the joy of our marriage. In the busyness of each day keep our eyes fixed on what is real and important in life and help us to be generous with our time and love and energy. Strengthened by our union help us to serve and comfort those who suffer. We ask this in the Spirit of Jesus Christ. Amen.

-Prince William and Catherine Middleton, 2011

Sogni

E 'stato otto anni. Quanto più sono io che vado a sognare di te? La cosa più difficile sogni sono quelli in cui tornare insieme. Per essere innamorato di te di nuovo. E 'proprio come me lo ricordo. Quella sensazione dentro. Sapendo che io sono tuo e siete miei. Non sono mai stato più felice. Poi mi sveglio. E ricordate che non siamo ogni altri '. Il mio cuore si spezza di nuovo. Otto anni più tardi. Piango la perdita di tutto il giorno. Mi ricordo i capelli, le tue lentiggini, le tue mani, il tuo sorriso, i tuoi occhi, il tuo abbraccio. Tutto di te mi emoziona, mi risveglia. Il mio cuore batte più velocemente alla vista di voi. La tua voce è un conforto per me. Ho tempo per ora. Il mio cuore ha sete di un sorso dalla tazza, ma non sarà mai spento. Otto anni più tardi, vorrei poter tornare indietro nel tempo. Vorrei che le cose fossero andate diversamente. Otto anni più tardi, vorrei poter sentire mi chiami "baby"di nuovo. Vorrei poter guardare nei tuoi occhi blu e perdersi in essi. Hai detto che mi sarebbe sempre l'amore. Mi chiedo se è vero. Lei appartiene a qualcun altro adesso. Ti capita mai di pensare a me? Ti chiedi come sto facendo? Ti chiedi dove sono? Ti capita mai di perdere me? Il tuo cuore mai male per me? Ti ho amato, Noel. E ho paura il mio cuore non potrà mai sapere altro.

Numero Due

It's been 8 months since I brought Penelope home, and I'm already thinking about number 2. Ok ok. I've had my eye on this one for the last 6 months (but don't say anything to Penelope).

Bianchi Via Nirone 7 Dama Sora

Die Katzen

I've been missing my cats Charlotte and Emily so much here lately, actually since I was home last. I wish I could hold them and cuddle with them. Here are two poems written by Charlotte and Emily Bronte, their namesakes. :-)

"The Night is Darkening Around Me"

The night is darkening round me,
The wild winds coldly blow ;
But a tyrant spell has bound me,
And I cannot, cannot go.

The giant trees are bending
Their bare boughs weighed with snow ;
The storm is fast descending,
And yet I cannot go.

Clouds beyond clouds above me,
Wastes beyond wastes below ;
But nothing drear can move me :
I will not, cannot go.
 -Emily Bronte

"Evening Solace"

The human heart has hidden treasures,
In secret kept, in silence sealed;­
The thoughts, the hopes, the dreams, the pleasures,
Whose charms were broken if revealed.
And days may pass in gay confusion,
And nights in rosy riot fly,
While, lost in Fame's or Wealth's illusion,
The memory of the Past may die.

But, there are hours of lonely musing,
Such as in evening silence come,
When, soft as birds their pinions closing,
The heart's best feelings gather home.
Then in our souls there seems to languish
A tender grief that is not woe;
And thoughts that once wrung groans of anguish,
Now cause but some mild tears to flow.

And feelings, once as strong as passions,
Float softly back­a faded dream;
Our own sharp griefs and wild sensations,
The tale of others' sufferings seem.
Oh ! when the heart is freshly bleeding,
How longs it for that time to be,
When, through the mist of years receding,
Its woes but live in reverie !

And it can dwell on moonlight glimmer,
On evening shade and loneliness;
And, while the sky grows dim and dimmer,
Feel no untold and strange distress­
Only a deeper impulse given
By lonely hour and darkened room,
To solemn thoughts that soar to heaven,
Seeking a life and world to come 

-Charlotte Bronte

Good Fat vs. Bad Fat - Part IV

Dietary Fats: Know Which Types to Choose
By Mayo Clinic staff

Most foods contain several different kinds of fat, and some are better for your health than others are. You don't need to completely eliminate all fat from your diet. In fact, some fats actually help promote good health. But it's wise to choose the healthier types of dietary fat, and then enjoy them — in moderation. 

What about very low-fat diets?
 
If watching fat content is a good strategy, is it even better to try to eliminate all fat from your diet? Not necessarily. First, your body needs some fat — the healthy fats — to function normally. If you try to avoid all fat, you risk getting insufficient amounts of fat-soluble vitamins and essential fatty acids. Also, in attempting to remove fat from your diet, you may wind up eating too many processed foods touted as low-fat or fat-free rather than healthier and naturally lower fat foods, such as fruits, vegetables, legumes and whole grains. Instead of doing away with fat in your diet, enjoy healthy fats in moderation. 

Tips for choosing the best types of dietary fat:

So now that you know which types of dietary fat are healthy or unhealthy, and how much to include, how do you adjust your diet to meet dietary guidelines?
First, focus on reducing foods high in saturated fat, trans fat and cholesterol. Then emphasize food choices that include plenty of monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs). But a word of caution — don't go overboard even on healthy fats. All fats, including the healthy ones, are high in calories. So consume MUFA-rich and PUFA-rich foods instead of other fatty foods, not in addition to them.

Here are some tips to help you make over the fat in your diet: 

• Read food labels and ingredient lists and avoid products with partially hydrogenated vegetable oil listed among the first ingredients.
• Saute with olive oil instead of butter.
• Use olive oil in salad dressings and marinades. Use canola oil when baking.
• Use egg substitutes instead of whole eggs when possible.
• Sprinkle slivered nuts or sunflower seeds on salads instead of bacon bits.
• Snack on a small handful of nuts rather than potato chips or processed crackers. Unsalted peanuts, walnuts, almonds and pistachios are good choices.
• Try nonhydrogenated peanut butter or other nonhydrogenated nut-butter spreads. Spread them on celery, bananas or whole-grain toast.
• Add slices of avocado, rather than cheese, to your sandwich.
• Prepare fish such as salmon and mackerel instead of meat twice a week. Limit sizes to 4 ounces of cooked seafood per serving.

Good Fat vs. Bad Fat - Part III

Dietary Fats: Know Which Types to Choose

By Mayo Clinic staff

Most foods contain several different kinds of fat, and some are better for your health than others are. You don't need to completely eliminate all fat from your diet. In fact, some fats actually help promote good health. But it's wise to choose the healthier types of dietary fat, and then enjoy them — in moderation.

Recommendations for fat intake:

Because some dietary fats are potentially helpful and others potentially harmful to your health, it pays to know which ones you're eating and whether you're meeting national recommendations. The 2010 Dietary Guidelines for Americans, issued by the Department of Agriculture, offer recommendations about dietary fat intake.

Here's a look at the recommendations and common sources of each type of dietary fat. Be aware that many foods contain different kinds of fat and varying levels of each type. For example, butter contains unsaturated fats, but a large percentage of the total fat is saturated fat. And canola oil has a high percentage of monounsaturated fat but also contains smaller amounts of polyunsaturated and saturated fat.

Recommendations for Dietary Fat and Cholesterol Intake
Type of fat	Recommendation	Major food sources
Total fat	This includes all types of dietary fat. Limit total fat intake to 20 to 35 percent of your daily calories. Based on a 2,000-calorie-a-day diet, this amounts to about 44 to 78 grams of total fat a day.	Plant- and animal-based foods.
Monounsaturated fat	While no specific amount is recommended, the guidelines recommend eating foods rich in this healthy fat while staying within your total fat allowance.	Olive oil, peanut oil, canola oil, avocados, poultry, nuts and seeds.
Polyunsaturated fat	While no specific amount is recommended, the guidelines recommend eating foods rich in this healthy fat while staying within your total fat allowance.	Vegetable oils (such as safflower, corn, sunflower, soy and cottonseed oils), nut oils (such as peanut oil), poultry, nuts and seeds.
Omega-3 fatty acids	While no specific amount is recommended, the guidelines recommend eating foods rich in this healthy fat while staying within your total fat allowance.	Fatty, cold-water fish (such as salmon, mackerel and herring), ground flaxseed, flax oil and walnuts.
Saturated fat	Limit saturated fat to no more than 10 percent of your total calories. Limit to 7 percent to further reduce your risk of heart disease. Based on a 2,000-calorie-a-day diet, a 10 percent limit amounts to about 22 grams of saturated fat a day, while 7 percent is about 15 grams. Saturated fat intake counts toward your total daily allowance of fat.	Cheese, pizza, grain-based desserts, and animal products, such as chicken dishes, sausage, hot dogs, bacon and ribs. Other sources: lard, butter, and coconut, palm and other tropical oils.
Trans fat	No specific amount is recommended, but the guidelines say the lower the better. Avoid trans fat from synthetic (processed) sources. It's difficult to eliminate all trans fats because of their presence in meat and dairy foods. The American Heart Association recommends limiting trans fat to no more than 1 percent of your total daily calories. For most people, this is less than 2 grams a day.	Margarines, snack foods and prepared desserts, such as cookies and cakes. Naturally occurring sources include meat and dairy products.
Cholesterol	Less than 300 milligrams a day. Less than 200 milligrams a day if you're at high risk of cardiovascular disease.	Eggs and egg dishes, chicken dishes, beef dishes and hamburgers. Other sources: Seafood, dairy products, lard and butter.

(Source: Dietary Guidelines for Americans, 2010 )

Need help calculating what your daily fat intake should be in grams? Multiply your daily total calorie intake by the recommended percentage of fat intake. Divide that total by 9, which is the number of calories in a gram of fat. For example, here's how a 7 percent saturated fat limit looks if you eat 2,000 calories a day. Multiply 2,000 by 0.07 to get 140 calories. Divide 140 by 9 to get about 15 grams of saturated fat. 

Good Fat vs. Bad Fat - Part II

Dietary Fats: Know Which Types to Choose
By Mayo Clinic staff

Most foods contain several different kinds of fat, and some are better for your health than others are. You don't need to completely eliminate all fat from your diet. In fact, some fats actually help promote good health. But it's wise to choose the healthier types of dietary fat, and then enjoy them — in moderation. 

Healthier Dietary Fat

The two main types of potentially helpful dietary fat: 

Monounsaturated fat. This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes. 

Polyunsaturated fat. This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes. One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s, found in some types of fatty fish, appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.

Foods made up mostly of monounsaturated and polyunsaturated fats are liquid at room temperature, such as olive oil, safflower oil, peanut oil and corn oil.

A word about cholesterol:

Cholesterol isn't a fat. Rather, it's a waxy, fat-like substance. Your body manufactures some cholesterol. Your body also absorbs some dietary cholesterol — cholesterol that's found in foods of animal origins, such as meat and eggs. Cholesterol is vital because, among other important functions, it helps build your body's cells and produces certain hormones. But your body makes enough cholesterol to meet its needs — you don't need any dietary cholesterol.

Excessive cholesterol in your diet can increase your unhealthy LDL cholesterol level, although not as much as saturated fat does. This can increase your risk of heart disease and stroke. Most foods that contain saturated fat also contain cholesterol. So cutting back on these foods will help decrease both saturated fat and cholesterol. The exception to this is tropical oils, which are high in saturated fat but contain no cholesterol.

Good Fat vs. Bad Fat - Part I

Dietary Fats: Know Which Types to Choose
By Mayo Clinic staff

Most foods contain several different kinds of fat, and some are better for your health than others are. You don't need to completely eliminate all fat from your diet. In fact, some fats actually help promote good health. But it's wise to choose the healthier types of dietary fat, and then enjoy them — in moderation.

The Facts About Dietary Fat

There are numerous types of fat. Your body makes its own fat from taking in excess calories. Some fats are found in foods from plants and animals and are known as dietary fat. Dietary fat is one of the three macronutrients, along with protein and carbohydrates, that provide energy for your body. Fat is essential to your health because it supports a number of your body's functions. Some vitamins, for instance, must have fat to dissolve and nourish your body.

But there is a dark side to fat. The concern with some types of dietary fat (and their cousin cholesterol) is that they are thought to play a role in cardiovascular disease and type 2 diabetes. Dietary fat also may have a role in other diseases, including obesity and cancer.

Research about the possible harms and benefits of dietary fats (sometimes called fatty acids) is always evolving. And a growing body of research suggests that when it comes to dietary fat, you should focus on eating healthy fats and avoiding unhealthy fats.

Harmful Dietary Fat

The two main types of potentially harmful dietary fat:

Saturated fat. This is a type of fat that comes mainly from animal sources of food. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes.

Trans fat. This is a type of fat that occurs naturally in some foods, especially foods from animals. But most trans fats are made during food processing through partial hydrogenation of unsaturated fats. This process creates fats that are easier to cook with and less likely to spoil than are naturally occurring oils. These trans fats are called industrial or synthetic trans fats. Research studies show that synthetic trans fat can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease.

Most fats that have a high percentage of saturated fat or trans fat are solid at room temperature. Because of this, they're typically referred to as solid fats. They include beef fat, pork fat, shortening, stick margarine and butter.

Frühling

The Vernal Equinox (also known as the first day of Spring) is one month away. Here is a lovely poem by Robert Frost in anticipation of the new season.

OH, give us pleasure in the flowers today;
And give us not to think so far away
As the uncertain harvest; keep us here
All simply in the springing of the year.

Oh, give us pleasure in the orchard white,
Like nothing else by day, like ghosts by night;
And make us happy in the happy bees,
The swarm dilating round the perfect trees.

And make us happy in the darting bird
That suddenly above the bees is heard,
The meteor that thrusts in with needle bill,
And off a blossom in mid air stands still.

For this is love and nothing else is love,
To which it is reserved for God above
To sanctify to what far ends he will,
But which it only needs that we fulfill. 

"A Prayer In Spring", -Robert Frost

Ti Amo

Ho un sorriso
Stretched da orecchio a orecchio
Per vedere camminare per la strada

Ci incontriamo al semaforo
Io stare per un po '
Il mondo scompare intorno a

Solo io e te
Su questa isola della speranza
Un soffio tra noi potrebbe essere miglio

Lascia che ti circondano
Il mio mare a riva
Permettetemi di essere la calma che cercate

Oh, e ogni volta che sono vicino a te
Ci sono troppe cose non posso dire
E tu solo a piedi

E ho dimenticato
Per dirti
Ti amo
E la notte
Troppo lungo
E freddo qui
Senza di te
Mi duole nella mia condizione
Per non riesco a trovare la forza di dire che ho tanto bisogno di te

Oh, e ogni volta che sono vicino a te
Ci sono troppe cose non posso dire
E tu solo a piedi

E ho dimenticato
Per dirti
Ti amo
E la notte
Troppo lungo
E freddo qui
Senza di te

Nuovo Kit Inverno Ciclismo

I put the money I received for Christmas to good use and bought much-needed thermal tights and a jersey; check out the most recent additions to my cycling wardrobe below.

Pearl Izumi Elite Thermal Jersey

Pearl Izumi Elite Thermal Tights

Pearl Izumi Cyclone Gloves

Pearl Izumi Attack Low Socks

Pearl Izumi Transfer Headband

Sea Buckthorn Oil

Sea-buckthorn identifies a group of species in the genus Hippophae, the most commonly used of which is Hippophae rhamnoides. Oil can be extracted from either the seeds or the pulp of the fruit.

Oils from sea-buckthorn seeds and pulp differ considerably in fatty acid composition. While linoleic acid and α-linolenic acid are the major fatty acids in seed oil, sea buckthorn pulp oil contains approximately 65% combined of the monounsaturated fatty acid, palmitoleic acid, and the saturated fatty acid, palmitic acid. Few other vegetable oils contain a similar quantity of these fatty acids. Both the seed and pulp oils are rich in tocopherols, tocotrienols and plant sterols. In addition, the pulp oil contains especially high levels of carotenoids.

Sea Buckthorn Oil

Due to its unique botanical and nutritional properties, and there being no reported evidence of sea-buckthorn oil causing adverse reactions or negative side effects, the oil is also used as a natural agent that may benefit diseases of mucous membranes, including Aphthous ulcers, esophagitis, acid reflux, and peptic ulcers, as well as dermatological diseases and skin conditions.

In Russia and China, pulp oil may also be used topically to treat skin burns from radiation. Due to its ability to absorb ultraviolet rays, pulp oil is purported to reduce risk of radiation burns for Russian astronauts working in space.

Currently, cosmetic companies are adding sea-buckthorn oil to anti-aging preparations for skin rejuvenation and accelerated healing properties. It is also being used topically as a natural treatment for keratosis pilaris, eczema, acne rosacea, acne and acne scars, and as a lotion for minimizing stretch marks.

Oil Pulling

Oil pulling or oil swishing, in alternative medicine, is a traditional Indian folk remedy that involves swishing oil in the mouth for claimed oral and systemic health benefits.

This process results in the thorough mixing of oil with saliva. The oil is put in the mouth, with chin tilted up, and slowly swished, sucked, chomped and pulled through the teeth. As the process continues, the oil gets thinner and white, changing from a yellow and oily consistency to a thick viscous consistency. One must ensure that the oil is spit out before the purported toxins get re-absorbed by the body. If the oil viscosity starts thinning while swishing, it should be a sign that toxins are getting re-absorbed. A second round of oil pulling may be done with fresh oil for further cleansing. The oral cavity is then thoroughly rinsed and washed with normal tap water and fingers or tooth brush. This procedure is typically performed daily.

Organic Coconut Oil

Directions:

1) Put one tablespoon of coconut oil in your mouth when your stomach is empty. This means you haven't eaten for 3 hours.

2) Slowly move the oil around, swishing and pulling it between your teeth for 20 minutes.

3) After 20 minutes, spit, brush teeth, and rinse mouth with warm salt water.

KP Treatments

I've been doing some research over the break on different treatments for KP and plan to include the following products in my skincare and vitamin regimens.

Topical:

Glytone body wash and lotion

Supplements:

Fish Oil

Flaxseed Oil

Omega 3 6 9

Evening Primrose Oil

Keratosis Pilaris

Keratosis Pilaris occurs when the human body produces excess keratin, a natural protein in the skin. The excess keratin, which is cream colored, surrounds and entraps the hair follicles in the pore. This causes the formation of hard plugs, a process known as hyperkeratinization. Bearing only cosmetic consequence, the condition most often appears as a proliferation of tiny hard bumps that are seldom sore or itchy. Though people with keratosis pilaris experience this condition year-round, it is during the colder months, when moisture levels in the air are lower, that the problem can become exacerbated and the bumps are apt to look and feel more pronounced in color and texture. Many KP bumps contain an ingrown hair that has coiled. This is a result of the keratinized skin's "capping off" the hair follicle, preventing the hair from exiting. The hair grows encapsulated inside the follicle.

Worldwide, KP affects an estimated 40% of the adult population and approximately 50%-80% of all adolescents. It is more common in women than in men. There are several different types of keratosis pilaris, including keratosis pilaris rubra (red, inflamed bumps which can be on arms, head, legs), keratosis pilaris alba (rough, bumpy skin with no irritation), keratosis pilaris rubra faceii (reddish rash on the cheeks), and related disorders. While KP resembles goose bumps, it is characterized by the appearance of small rough bumps on the skin. As a result, many people with keratosis pilaris do not know they have it, and it is often confused with acne.

Buon Compleanno A Me

This weekend was my birthday and was blessed to be able to spend it with my mom and sister in San Marcos. It was great to see and spend quality time with both of them. My mom has been asking me what I want for my birthday, and since it is right around the corner, Christmas, for a few months now. I've managed remain steadfast in my claim that I don't need anything, and that what I do want is too expensive to ask anyone for. And yet somehow, she was able to surprise me with a number of things I needed, wanted, and will most definitely use. Grazie mamma! Sei il migliore!

Eddie Bauer RipPac Packable Jacket

Camelbak MULE Hydration Pack

Slime Bicycle Tire Pump

Slime Bicycle Tire Gauge

Di Passare

Whew!

After seven days of packing and moving, I'm finally out of my apartment in New Braunfels and it couldn't come soon enough. I've lived there since May and enjoyed my time as a resident, (the bulk of it at least), but it definitely feels good to be ending this chapter and moving on to the next. The only thing I will miss is cuddling with Black Cat, who was my best friend for the better part of the semester. In an attempt to lift my spirits and distract myself, I've comprised a list of "Fresco Roba" ("Cool Stuff") that I have purchased recently or intend to procure in the near future. To quote Julie Andrews in The Sound of Music: "These are a few of my favorite things". Enjoy!

My next bike - the Bianchi Via Nirone 7 Dama Sora

Bialetti Moka Express Stovetop Espresso Maker

Illy Ground Drip Coffee

Hood Limited Edition Pumpkin Eggnog

Bob's Red Mill Mighty Tasty Hot Cereal

Ben & Jerry's Limited Edition Pumpkin Cheesecake Ice Cream

Hit and Run

Coming back from an accident, a veteran racer has a breakthrough.  

By Peter Sagal

I have replayed that bike ride over and over with the intensity of a detective re-creating a crime scene. It was a beautiful summer day, and as it was an off-day from running, I could decide between a swim and a bike ride, either of them useful for my upcoming triathlon. I chose the bike. My route took me west, into the quiet backstreets near my home in the suburbs of Chicago. I approached an intersection at a decent clip, noting the car arriving from the right, saw it slowing at the stop sign, certain that—as had happened every single time before—the driver would see me and let me pass before pulling into the intersection. But she did not. Despite what you might have heard, time did not slow down. I had enough time to shout "Stop! Stop!" but not enough for either of us to do so. The impacts—first with the car, then with the ground—hurt, as expectations and the laws of physics would predict. I lay on the ground, fetally curled on my side, struggling to breathe, and I decided not to move, afraid that if I tried, I wouldn't be able to.

The paramedics checked me thoroughly, finding nothing obviously wrong, and one of them said, "We could take you to the hospital, if you request that, or perhaps you would just like to go home." I immediately started to feel bad for wasting everybody's time. "Let me see if I can shake this off," I said, and for the first time since the impact, I tried to sit up. And then, an invisible angry dwarf stabbed me in the back, and I screamed and froze, too terrified to continue getting up, or to lie back down, or do anything, ever again.

"We figured out what's wrong with you," said the neurosurgeon, visiting my hospital room three days later. "You broke off the transverse processes on your lower vertebrae. Those are the little structures that stick out the side of your spine, where your back muscles attach. The good news is that you won't need surgery. The bad news is that it's going to hurt a lot for a while." He smiled, sprouted huge bat wings, and flew out the window. Then, a day later, the hospital stopped giving me morphine and sent me home to recuperate and remain immobile.

The problem with being immobile, I thought, gripping my easy chair, is that you can't move. For months, I had been training for two big events, the Chicago Triathlon and the Chicago Marathon. And over long years before that, I had incorporated running into my definition of self. Like it says at the bottom of this column: I'm a marathoner! Now I was frozen in place, by pain and the fear of pain, corkscrewing downward in a gloom spiral: If your most reliable cure for depression is running, what do you do when you're depressed because you can't run? And all because of a stupid, avoidable collision that made me wince with remembered pain every time I thought of it.

Two weeks after the accident, the doctor gave me the okay to begin—lightly, gingerly—exercising again. I limped to the gym and lowered myself into a recumbent stationary bike, and I cautiously rotated the pedals, desperately lapping up the faint fumes of endorphins like an alcoholic licking a bottle. I managed 20 minutes before my back started to bark at me. I was thrilled to have broken a sweat due to something other than terror or anxiety, but I still felt pathetic and small. Perhaps I'd use the hand-bike next, after making myself feel better about my fragility by first bumping the senior citizen using it to the floor.The Chicago Triathlon went off without me, but there were six weeks to go before the marathon, and I was determined to do it. I had been hit by a car, hard enough to leave large me-shaped dents in the sheet metal, and here I was talking about running 26.2 miles two months later. This struck those who didn't know me as crazy and those who did know me as crazier than usual. I realized they were right, so I stopped talking about it.

MY RETURN to running was slow, painful, and dispiriting, as if in my four weeks off I had lost four months of fitness and aged four years. I felt shaky and ceded my usual place near the front of my running group, fading away toward the back as I shouted out panicked warnings whenever we got near an intersection. Three weeks before the marathon, I tried a supported 20-miler and endured my worst run in years, stopping every mile after 15 to stretch my back and come up with a new reason not to quit. I made it to the finish and sat as my friends, who had finished long before, wondered if they should comfort or bury me. I was once one of them. I felt cast out and ashamed.

And so: On the morning of October 10, 2010, I stood in Grant Park in Chicago in a seeded corral, which I had earned in what felt like another life. I felt tired and sore, unprepared and apprehensive, but one thing I did not feel—for the first time in the vicinity of a starting line—was desire. I didn't want a good time. I wanted simply to run until I couldn't run anymore, which I didn't expect would take long. And then I would comfort myself with the knowledge that I had tried.

The familiar landmarks slipped by: downtown, Lincoln Park, Boys Town, downtown again for the halfway split, onto Little Italy. My back felt fine. My legs felt fine. I kept running. My watch clocked 7:50 mile splits. The inevitable collapse kept postponing itself. The heat rose and I flagged a bit in the last four miles, stopping to douse my head and slurp down fluids, but still, no disasters and no pain. I climbed the course's one hill at Roosevelt Avenue, and I turned and went down the gauntlet of the finishing chute—not slowing down, but not sprinting, either, just waiting, again, for something to stop me. The pleasure of being mobile is moving. So I moved.

My splits were symmetrical, my pace near even throughout, and the clock over the finish read 3:27, my third fastest marathon, a Boston qualifier. Even as the inevitable cramps and soreness started, as the blood rushed to the strained muscles in my legs, I still felt elated. I was a runner again.

Some have suggested that I might have been helped by the enforced rest, rather than exhausting myself with the final month of hard training. But I think the greater advantage was the sloughing of any and all expectations. For the first time, I had given myself nothing to prove. I didn't fail that day because I had already reconciled myself to failure, and I didn't suffer because I had decided that I had already suffered enough.

I strolled out of the finisher's chute and thought about where I had been two months before: lying on the ground, with broken bones in my back, gasping for breath and wondering if I would ever run again. I walked to Michigan Avenue, stopped at the crosswalk, and carefully looked at the cars waiting for the light. Then I gave the drivers a wave to make sure they noticed that I was moving.

Sweet Potato vs. Yam

Sweet Potatoes and yams. Many people use these terms interchangeably both in conversation and in cooking, but they are really two different vegetables.

Sweet Potatoes
Popular in the American South, these yellow or orange tubers are elongated with ends that taper to a point and are of two dominant types. The paler-skinned sweet potato has a thin, light yellow skin with pale yellow flesh which is not sweet and has a dry, crumbly texture similar to a white baking potato. The darker-skinned variety (which is most often called "yam" in error) has a thicker, dark orange to reddish skin with a vivid orange, sweet flesh and a moist texture. Current popular sweet potato varieties include Goldrush, Georgia Red, Centennial, Puerto Rico, and New Jersey.

Yams
The true yam is the tuber of a tropical vine and is not even distantly related to the sweet potato. Slowly becoming more common in US markets, the yam is a popular vegetable in Latin American and Caribbean markets, with over 150 varieties available worldwide. Generally sweeter than than the sweet potato, this tuber can grow over seven feet in length. The word "yam" comes from African words "njam, nyami" or "djambi" meaning "to eat," and was first recorded in America in 1676. The yam tuber has a brown or black skin which resembles the bark of a tree and off-white, purple or red flesh, depending on the variety. They are at home growing in tropical climates, primarily in South America, Africa, and the Caribbean. Yams contain more natural sugar than sweet potatoes and have a higher moisture content. They are also marketed by their Spanish names, "boniato" and "ñame".

Gluten Intolerance

After reading the following diet overview on www.celiaccentral.org, I am sold on the gluten-free diet. Although I have not not been diagnosed with celiac disease, I was astonished to learn that a number of symptoms I experience on a regular basis (high-lighted below) are associated with gluten intolerance. 

~

Gluten is a protein particle found in all forms of wheat, barley and rye. Gluten is also found in wheat additives, the most common additive used in American food products.

Those on a gluten-free diet forgo all products containing wheat, barley, rye, their various derivatives, and additives containing these ingredients. Those who are gluten-free embrace a diet filled with fruits, vegetables, meats, beans, and legumes. Nuts and most dairy products are naturally gluten-free, and safe for individuals who do not have allergies to these respective food groups.

There are a variety of grains that naturally DO NOT contain gluten and thus can be consumed by those on a gluten-free diet. These include:

* Almond meal flour
* Amaranth
* Buckwheat
* Coconut flour
* Corn
* Cornstarch
* Guar Gum
* Pea flour
* Potatoes
* Potato flour
* Quinoa
* Rice
* Sorghum flour
* Soy flour
* White rice flour


The gluten-free diet has quickly become one the fastest growing nutritional movements in America, gaining popularity for its health and therapeutic benefits. The gluten-free diet is safe, and can be healthy for everyone. It may also hold the key to better health, alleviating symptoms such as:

* Fatigue
* Headaches (including migraines)
* Joint/muscle pain (often misdiagnosed as fibromyalgia)
* Infertility
* Mood disorders (depression, bipolar, “fuzzy head,” schizophrenia)
* Gastrointestinal distress (diarrhea, constipation, gas, bloating, reflux)
* Insomnia
* Ataxia (neurological)
* Seizures
* Respiratory distress (including asthma)
* Lactose intolerance
* Skin disorders (often misdiagnosed as eczema) (I suffer from keratosis pilaris)
* Autoimmune diseases (hashimoto’s, type 1 diabetes, rheumatoid arthritis)
* Weight gain or weight loss

Millions of people have celiac disease or some form of intolerance or sensitivity to gluten, and most live unaware and undiagnosed. That means bread, bagels, pasta, pretzels, cookies, cakes, crackers -- could be making them sick -- sometimes VERY sick. Leading market research companies and industry authorities such as the National Restaurant Association have named ‘gluten-free’ as one of the top food trends for 2009.

Fact! The gluten-free diet is the fastest-growing nutritional movement in America. Those who have already seen benefits from a gluten-free diet have:

* Celiac disease (the most common genetic disease of mankind) (3 million people)
* Wheat allergies (wheat is a top-8 allergen) (found in 6% of children 3yrs. and under)
* Gluten sensitivity or intolerance (same symptoms as celiac) (10 million Americans)
* ADD/ADHD (gluten-free/casein-free dietary protocol)
* Autism (gluten-free/casein-free dietary protocol) (affects 1 in 150 Americans)
* Multiple sclerosis, cystic fibrosis, thyroid disease, and other autoimmune diseases
* Paleolithic diet
* Personal preference, just ‘feel better’ gluten-free (may be undiagnosed gluten intolerant)

Sadly, most people with celiac disease or gluten sensitivity are never diagnosed, and are instead misdiagnosed as having chronic fatigue syndrome, fibromyalgia, irritable bowel syndrome and other conditions.

In order to maximize the health and nutritional benefits of a gluten-free diet, you should embrace a diet filled with a variety of naturally gluten-free such as fruits, vegetables, and lean meats. FDA recommendations encourage everyone (including those on a gluten-free diet) to avoid overly processed foods, and keep refined sugar and saturated fat intakes to a minimum.

As with any nutritional regimen, the practices of portion control and moderation are essential for those on a gluten-free diet. Daily exercise is also crucial for managing and maintaining a healthy lifestyle. A gluten-free diet is by no means a cure-all; even a small percentage of people with celiac disease may still experience symptoms after going gluten-free.

Frankly, the gluten-free diet can be tough. But with a little education and an optimistic approach, individuals and their families can learn to live – and LOVE – the gluten-free lifestyle!

La Mia Auto

Sandy recently hit the 50,000 mile mark. I'm so proud of her and look forward to many more happy miles! ;-)

Cassandra (a.k.a. Sandy), 2005 Jeep Grand Cherokee Laredo

Love you, Sandy! <3

The End

The harrowing final miles of a marathon are a whole new race.  

By Peter Sagal

It waits for all marathoners, and always comes in its own way in each race. For me, in Boston, it began at the top of Heartbreak Hill, where whatever pride I felt in finishing the ascent crumbled as I saw how far I had to go. In New York, it was waiting for me as I descended from the Willis Avenue Bridge into the cramp-filled hell of the Bronx. And whenever I run Chicago, I find it just beyond the southward turn onto Halsted Street and the desolate South Side industrial slough that follows. Whatever it is, it isn't the wall. A wall implies two things: First, that there is a single, perpendicular obstacle blocking your progress; and second, that there is a side beyond, where your vistas are wide and your troubles recede. No, during the last six miles of a marathon, your troubles find you, and stick to you, like dirt to a dust bunny. Call it a boundary, if you want, or a passage to the mountain kingdom of misery.

It's a hoary cliche of running that probably dates back to Pheidippides himself: Somewhere outside of Athens, he mutters, "Wow, this run wouldn't be such a big deal if it were only 20 miles...but these last six are a killer." Admit it. You can run 20 miles and later that day forget to mention it to other people you want to impress. But add 6.2 on top of it, and everyone starts to say you're crazy to attempt it, and when you're in the thick of those 10,000 meters of regret, you'll be inclined to agree.

The Last Six has been the subject of much thought among running cognoscenti. Most think that because the pain is inevitable, the best you can do is train up your body's endurance with as many 20-milers as you can bear, then brace yourself for the big hurt on race day. Don't think about the pain, don't practice for it—just get there and hold on till it's over.

Paul Carrozza, founder of Austin's Run-Tex shoe emporiums and running guru to Texas governors, takes a different tack. His marathon-training plan scorns the standard incremental increases in mileage; for him, it's all about preparing for an intense, painful 10-K that happens to start 20 miles away. He instructs runners to stud their marathon training with 10-K races, aimed at achieving a PR at that distance shortly before the marathon. "Your 10-K at the end of the marathon isn't going to be as fast," he says, "but it's going to have an equivalent intensity. You have to get used to being that uncomfortable."

Sounds good, but how do you get used to being that hopeless? "Stay in the moment," Carrozza says. "And remember: It will be over with soon, and once it's over, you'll own it forever."Forever—that sounds about right. In New York last November, my calves started to twinge around mile 18. My gastrocnemius muscles were firing independently of the rest of my body, like they were getting all jumpy before trying to make a break for it. By the time I re-entered Manhattan, at mile 21, I was running on my heels like Charlie Chaplin because my contorted calves wouldn't relax enough to let me flex my foot. If I stopped to stretch, I'd never make it in by 3:30, my Boston Marathon qualifying time, but if I didn't stop to stretch, I'd collapse by the curb with paralyzed legs. I made a deal with myself: I'd only stretch out my calves when I actually screamed in pain. So I climbed Fifth Avenue toward the park in half-mile increments, stopping for a refreshing bellow and stretch every five minutes, eventually stumbling through the finish line in 3:27:01. Shuffling to the gear-check area, I was assisted by a 12-year-old girl who said her name was Elsie. I walked with her through the trees of the park, and reader, I swear to you, I honestly thought she was an angel, and that I had died, and I honestly didn't mind.

Still, that experience raises the question of why so many of us even put ourselves in the position of having to bear down for the Last Six after crossing that 20-mile barrier. Simple. I own that New York finish, although I'd never want to experience it again—just as I never want to relive the desperate sprint for my PR in Chicago in '06, when my left hamstring had cramped so badly I felt I'd been shot by a fan of a rival radio program.

But at the same time, I'll be lining up again in Chicago this October, and I'll be committing myself to a good solid hour of misery at the end of the affair, in the same way you commit yourself to getting wet when you leap off a diving board.

Why go through it all again? Because what lies between mile 20 and the finish line is the answer to that question asked by nonmarathoning spouses and friends: "If it hurts so much, why do you do it?" I've never found the answer, so I keep running that final stretch with my eyes on the ground looking for it.

What I have found is that the last six miles separate distance runners from those who are merely obsessive or have a high tolerance for boredom. They are the crucible from which come molten, freshly recast marathoners, and each one of those miles is a distinct trial to conquer, and reason to train, and reason to boast, and as such, in truth, I love them, because though you'll never know exactly why you do them, it's over those last six miles that you finally find out if you can.

I'll tell you something, though: The last .2 miles is a killer.

A Metà Del Semestre

It's that time of year, or semester, again. Yes, I'm referring to midterms. In honor of said exam season, I ordered a new backpack, in hopes that my treks to class and the library won't leave me crippled. Last year I lugged my books and laptop everywhere using a backpack coupled with a rolling briefcase in an attempt to save my back from further damage. However, taking into consideration the number of steps and stairs one must traipse up and and down everyday while on campus, I concluded that the backpack/briefcase combo was not the best solution. Which brings my to my latest purchase- a backpack designed specifically to carry laptops. With cooler weather fast approaching, I also bought a couple of things to keep my hands and feet nice and toasty. See below. :-)

Timberland High Alpine Backpack

Timberland Softshell Gloves

Columbia Merino Wool Crew Socks

Pre-ride Safety Check & Helmet Check

Before you ride...

Many people stop cycling (or find it difficult to start) because of bikes that are too large, too small, or that work poorly—sloppy or inoperative shifting, poor braking (or missing brake cables) and other factors. It’s important to not buy a bike to 'grow into', or to use a bike that is in poor working order (perhaps planning to get a better bike later). Doing so can discourage a rider and pose a very real safety risk to the cyclist and to others. Bicycles are vehicles that must work properly, and they must be properly maintained. Investing in, and maintaining, the right bike can lead to a lifetime of healthy and enjoyable cycling!

To check your bike thoroughly for safety, start at the front of the bike and work back. Not all of these checks will need to be made before each ride, but some checks are necessary for each ride; for the others, it’s important they be checked regularly. Not sure about an item? Ask staff at your local bike shop for tips.

Wheels straight and spokes tight?
Spin the wheels (front and back) to make sure they don't wobble.
· Look at the spokes; replace any broken spokes before riding.
· Check all spokes for tightness by squeezing together each pair that crosses one
another. You’ll need to do this on both sides of the front and back wheel.
· Recheck any time the wheel takes a hard hit, such as a pothole or curb.

Wheels on tight?
Be sure that the axle nuts or 'quick release' mechanisms are tight and holding both the front and rear wheel on securely.
· Quick release levers should be tight and in line with the fork (front) and frame (back); levers should curve inward, toward the frame or fork.

Brakes tight?
· Pull in hard on both brake levers. There should be at least one to two fingers of space between the levers and the handlebar.
· The brake levers should move in at least 1/3 to 1/2 inch (1 to 2 cm) before engaging the brakes fully. This allows for more controlled braking (rather than off/on).

Tire pressure okay?
Check that both the front and back tires have the right amount of air.
· Pinch the tire with your thumb and index finger. If you can push it in, it's too soft for most riding.
· Check the sidewall of the tire for the proper pressure range. Be careful filling tires at gas stations—their high volume can easily explode a bike tire.
· If you're riding on gravel or dirt, you'll want less air to help with traction and for cushioning your ride. For riding on the road, use higher pressure.
· The valve stem on each tire should be sticking straight out of the rim. If it's at an angle, the rim can cut the valve, causing an instant flat and ruining the tube. Deflate the tire, rotate the tire and tube in the proper direction, then re-inflate it.

Brakes pads aligned?
Holding in one brake lever at a time, check where the brake pads touch the rim.
· The pads should be in line with the rim (not at an angle), and should not be either hanging off the rim, or rubbing against the tire.
· If the grooves in the brake pads are worn off, or the pads are thin, they must be
replaced (leaving this too long can lead to metal in the pads scraping the rims).

Handlebars tight?
This is an important check that few people perform.
· Facing the front of the bike, hold the front wheel tightly between your knees, and with your feet on either side of the tire.
· Now try twisting the handlebar from side to side. It might flex a little (especially if you have suspension forks) but it shouldn't move out of alignment.

Seat secure?
· Grab the seat and try twisting it side to side, and backward & forward. It should not
rotate. (Always use reasonable, and not excessive, force.)
· Note: Suspension seatposts will always have some movement side to side.

Chain clean and lubricated?
The chain should have enough lubricant to allow free movement and prevent rust, but
should not be overly lubricated.
· If it's dry, put on some lubricant. If it's dirty or too oily, clean and re-lubricate it.
· Be sure to wipe off any excess lubricant with a rag.
· Cleaning the gears is important, as well (they do not need lubrication).

The Final Check:
· Stand back and look at the bike. Does anything look loose or likely to get in the way of operating the bike? e.g., locks over the handlebars or around the seat-post—these can swing into the spokes or get caught in the brakes. Check the rider for hazards (don't wear a backpack with the straps undone, or wrap a jacket around the waist).
· Pick the bike up a few inches and drop it: listen and look for rattles or moving parts that need to be secured. The only part that should move is the 'derailleur'—the part that takes up the slack in the chain and shifts the gears on the back wheel. Move the shifter on the right side of the handlebar to see this part move side to side, and you'll have located it.

Before Each Ride:
· Check tire pressure and brakes, and check the bike & rider for items that might cause a hazard. Squeezing the brake levers before getting on the bike keeps the bike stable, and confirms that the brakes are working.

Protect your head!

A helmet is only meant to be a last resort for safety. It does not replace safe riding skills, a safe bike, and supervision where necessary. Wear a helmet, but ride as though you weren't wearing one.

Quick checklist:
Make sure that your helmet...
· is the right size for you
· is meant for the kind of riding you’re doing
· is level when done up
· has its straps adjusted properly (snug and lying flat)
· is treated carefully, and has not been damaged
· is comfortable

A poorly-adjusted or damaged helmet might provide some protection, but will it be enough?

Buying a Helmet
· Ensure that the helmet is certified. Look for a small sticker on the inside that reads ‘CPSC’ (United
States, Canada) or ‘CSA’ (Canada).
· If you let your child pick out his or her helmet, there's a much greater likelihood that it will be worn.
· The helmet must fit now, and not be 'grown into'. Be sure it is worn always, and ensure that you are a
good role model for your child/ren (and others) by wearing your helmet each time you ride.
· Price isn't the best indicator of safety. Higher-priced helmets generally weigh less, have more
ventilation, and a ore easily-adjusted/comfortable strap system, but aren't necessarily safer.
· Avoid buying or using a skateboard-style helmet. Their straps angle in from the edge of the helmet,
rather than lying flat against the face. These strap systems do not allow proper tightening, and the
helmets are designed for different impacts than those usually encountered while cycling. Also, avoid
buying a full-face helmet if the rider will be riding on roads or pathways. Most models restrict vision
and hearing, are quite heavy, and have little ventilation.
· Don't accept a used helmet for you or for your child, or give an old helmet away. If it's not safe for you
or your child, it's not fit for anyone else to wear.

Replacing a Helmet
· Replace your helmet every three to five years, or after it has been in an impact (either from a collision,
or from falling from any height, such as from a shelf). Children’s helmets should be replaced more
often, as they get outgrown and are generally subject to more damage through handling.


Adjusting and Wearing the Helmet
· Hold the helmet upside down, with the front (visor) facing towards you.
· Straighten out the straps.
· Hold the straps in place with your thumbs.
· Put the helmet on and make sure its level.
· Check that helmet is the right size:
— Most helmets have an adjusting mechanism at the back (i.e., at the top of the neck); this may need
to be loosened or tightened to make a proper fit before going on to the next steps.
— Grasp the top of the helmet and gently twist side to side to be sure it's snug enough.
— If it's too loose, it either needs padding added (one layer only), or is too large.
— Next, try putting a finger between the helmet and your forehead; there shouldn't be any more
space than the width of a finger tip. If there’s too much space, the helmet is too large.
— If the inside of the helmet doesn't come down close to the scalp, or pinches, it's too small.
· Adjust the straps to make sure they are lying flat against your face.
· The straps should form a 'V' around the ears, with the clasps coming just below the ear lobes.
— If the clasps or sliders are too high or low, move them to the proper position.
· Buckle up the strap; when it's done up, it should rest against the underside of the chin.

Checking for Fit
After doing up the straps, try these checks to be certain that the helmet is secure (see picture below):
A — There should only be room for one or two fingers under the chin strap when it's done up.
B — The clasps should be just below the ears.
C — The front of the helmet should be low enough that there is only one or two fingers’ width between the
eyebrows and the helmet.
D — There should be no more than a finger's space between the forehead and the helmet. With one
hand, try gently lifting the front of the helmet up and backward. Then try lifting the back of the helmet
up and forward. Grasp the top of the helmet with your hand. Gently try rocking it from side to side,
and twist it around. Movement should be minimal.

If the helmet doesn't look or feel secure, try these adjustments:
Situation - Helmet can move too far forward when the back is lifted up
Solution - Tighten the back straps (the ones behind the ears).
Situation - Helmet can move too far back when the front is lifted up
Solution - Tighten the front straps (the ones in front of the ears).
Situation - With straps undone, helmet rocks side to side, or turns more than an inch to either side when twisted gently from the top.
Solution - This indicates that the helmet is too big. A properly fitting helmet must be chosen.