Do you ever wake up and “feel fat?” I bet most women know what I mean, and a few men as well. I started thinking the other day. . . can we really “feel fat.” I looked up “feel” on dictionary.com and discovered that feel (used as a verb with an object such as fat) means:

• to perceive or examine by touch.
• to have a sensation of (something), other than by sight, hearing, taste, or smell: to feel a toothache.
• to find or pursue (one’s way) by touching, groping, or cautious moves.
• to be or become conscious of.
• to be emotionally affected by: to feel one’s disgrace keenly.
• to experience the effects of: The whole region felt the storm.
• to have a particular sensation or impression of (often used reflexively and usually fol. by an adjunct or complement): to feel oneself slighted.
• to have a general or thorough conviction of; think; believe: I feel he’s guilty.

When looking at the definition for feel, I don’t think we can “feel fat” as an emotion. Yes, you can feel any fat you may have on your body by touching it, but that isn’t the same as “feeling fat.”

We feel emotions – joy, sadness, excitement, fear. I don’t think we can feel “fat” as an emotion. For a lot of people “feeling fat” happens on a day when, for some reason, they are not feeling their best. They wake up groggy, feel bloated from a large dinner or because their GI tract is not happy for some reason. Perhaps they tried on some pants that used to fit but are now a bit tight. The say, “I feel fat today” to identify a reason why they are not feeling good. And, this “feeling fat” makes you feel negatively toward your body.

I’d like to challenge you not to “feel fat” anymore. If you are “feeling fat” ask yourself why? Are you frustrated because you can’t fit into your clothes? Then, you are not feeling fat. You may be feeling sad or frustrated. Are you “feeling fat” because you are, in reality, sad or lonely? I challenge you to identify the feelings you are experiencing rather than putting that negative, unidentified feeling on your body in a negative way. Rather than looking at your body in a negative way, think about all the good things your body allows you to do. Your body allows you to walk, run, cycle, be a friend, be a spouse, be a parent. Your body allows you to smell and taste. Your body is an amazing piece of equipment that deserves to be treated well.

Next time you are “feeling fat” stop yourself and find three positive things about your body. Then, ask yourself what you are really feeling and what you can do to address those deeper feelings.

There are two very important members of my marathon training village I forgot to mention in my last list.

First is Gabriel Brooks.  He is an amazing PT and my body mechanic.  Any time my body breaks, Gabriel is the one to pick up the pieces and put me back together.  When I was running 15 miles a couple of months ago, I heard a “pop” and felt a horrible pain in my right knee at about mile 13.  I walked then ran it in.  Then, was in pain after finishing 3 miles.  I emailed Gabriel.  He fit me into his busy schedule and did a video analysis of my running gait.  I knew my gait was less than perfect, and the video showed it was worse than I thought.  Gabriel gave me a few exercises, made a shoe suggestion, and things to watch when I run.  Like Tonja, Gabriel knows my body.  He is also an athlete and understands what I’m trying to accomplish.  I can honestly say that I wouldn’t be running in Paris if it weren’t for Gabriel.  Gabriel works in the Sports Medicine clinic at Texas Childrens Hospital.

The other member I forgot is Trigger Point.  I guess this isn’t a member, but a tool.  I use their tools after my long runs to help speed recovery.  A day doesn’t go by that I’m not using one or more of their tools right now.  They are helping my body recover from the last run and be ready for the next.  For example, one area Gabriel identified as a problem is the knots in my calves.  I use the Trigger Point tools to really get in there and work them out.  The balls are much better than tennis balls and the rollers much better than foam rollers because they have solid cores.  That means the outside gives a bit, but the core is there to allow you to really get into a knot and work it out.

The more I think about all the people it takes to get me to a marathon, the more I am glad to be surrounded by them and the tools they provide.  I can’t do it alone because . . .it takes a village.

I ran my first two marathons in 2001 – Houston in January and Marine Corps in October.  At this point, I was a novice runner.  I been running under a year.  I remember the training being a challenge, and each race was a challenge for different reasons.  But, I also remember the thrill of coming across the finish lines.  Now, nine years later, I’m training for the Paris marathon.  What a difference nine years makes.

I like to think of myself as an independent person.  However, I’m not sure if it is that I’m a more advanced runner, or understand my body better, but I’ve discovered that marathon training takes a village.  First, I have my husband who will be running the race as well.  He supports me in every way.  Then, come my training buddies – Theresa, Moya, and Jen.  Theresa and I got to know each other when training for Houston almost ten years ago.  We finished Houston, and she talked me into running Marine Corps.  We have forged a strong friendship over countless miles on the road.  She has been doing my long runs with me.  I’m not sure where I’d be without her.  She told me that someone asked her what race she was training for.  When she responded “Paris” the person got all excited for her.  She had to tell them that she wasn’t running it, but a friend was.  It is a true friend who will run 15, 18, and over 20 miles with you when she isn’t going to run the marathon herself.

Training also takes nutrition.  Luckily, since I’m a sports dietitian I have that kind of covered.  However, I use Infinit* as my sports drink.  I use and recommend Infinit because you can custom mix your sports drink including how strong you want the flavor.  I placed an order earlier this month and their usually speedy service was a bit delayed.  I emailed and got a response back from Laurie Walter.  We emailed back and forth.  I explained about having two long runs left and needing to test my new mixture before Paris (I added caffeine – first time to try it).  Lauire understood and upgraded the shipping so I could have it for my run this weekend.  Laurie and the Infinit gang are now a part of my marathon training village.

Taking care of my body and all of its various parts has also become critical.  I’m not sure if it is because I’m older or if I’m more aware of my body, but massage has become another key piece of my training.  I have a fabulous massage therapist, Tonja Samford, who I’ve used for eight or nine years now.  I think she knows my body better than I do.  I’ve learned the importance of pre- and post-run massages to prepare and recover.  A post-run massage has become part of the reason for finishing these last few long runs.  Tonja is  a member of my marathon training village.

Another group of members of this village are all of my non-training, non-running friends who are lending their support.  It is exciting when they ask about how training is coming, and express excitement about the upcoming run.

The final, and in some ways most inspiring members of my marathon training village, are those who have donated to my Challenged Athletes Foundation Race for a Reason.  This is the first time I have raised money for an organization.  The encouragement and financial outpouring is exciting to see.  I know that each step I will take in the Paris marathon will benefit those who, due to physical disabilities, face greater challenges that I do in being physically active.  To all of you, I say “Thanks!”

Actually, to my entire marathon training village, I say “Thanks!”

The next time you take on an endeavor, be it physical or other, think about the your village who helps you get there.

*If you would like to try Infinit, enter “penny” in the Special Codes area for a 10% discount on your orders.  I do receive a small referral fee when you use this code.

After thinking I was done with marathons, I decided to sign up for the Paris Marathon. Its a business trip. . .really it is. I have a client, Tom Coyne, who is writing a book about running his first marathon. He and a group of friends chose the Paris Marathon. He hired me, through a running coach I work with, to help him with his nutrition. I’m going with Tom and his group to Paris to help with any pre- and post-race nutrition issues they may have. And, I thought, “Why not run the marathon while I’m there? When will I have an excuse to run the Paris Marathon again?” And, I found myself back in marathon-training-land.

Marathon training has reminded me of a lot of the things that those I work with deal with. One of my reasons for training was to see how my training and racing has changed since I became a Dietitian. It has changed, and I continue to learn. I’d forgotten what it was like to experience the dreaded “sloshy stomach” on a run. I’ve had to tinker with my fueling. I’m working on using concentrated bottles since I won’t have a supporter to hand me fuel along the course (John, my husband, will also be running). Fueling for Paris is a bit different because the water stations are every 5K, not every 1 to 2 miles like in the US.

This week, however, I was reminded about the importance of a recovery meal. I ran 10 miles Monday morning. I thought, “this will be an easy 10, easy recovery.” The run was good. I pushed it. It was warmer than it has been in a while. I got home and discovered I was out of my recovery drink. DUOH! I thought, “It will be fine. No big deal.” Was I ever wrong. I was more sore and fatigued than I’d been after my 15 mile run. I was still sore Thursday, and am still feeling it today.

When you workout for 60 to 90 minutes or longer, it is important to have a recovery meal. Personally, I find liquid easier to tolerate than solid after a workout, but either will do. The key is to find a mix of protein and carbohydrates that works for you. For me, I need about 3 to 4 grams of carbohydrates for every 1 gram of protein. If you drink chocolate milk, it is perfect! Chocolate soy milk can work, too.

The second key is to have your recovery meal within 30 minutes of finishing your workout. If I’m using a mix, I have it mixed and in the refrigerator so I can grab it as soon as I get home. During this 30 minute period, your muscles will suck up the carbohydrates and protein like sponges. This means your muscles will re-build up the glycogen (storage form of sugar) that they like to use for energy when you are working out. Wait longer than 30 to 45 minutes, and your muscles don’t absorb the carbohydrates and protein as quickly meaning it takes you longer to recover.

This week reminded me about the importance of having that recovery meal. I knew it, but now I KNOW it. So, next time you are planning a longer workout, be sure to have your recovery meal and see if you notice a difference in how you feel.

Last year, I was contacted by a great running coach, Lowell Ladd, about one of his clients.  This particular client is training for his first marathon and writing a book about it.  He wants nutrition counseling. . . .can I help?  Of course!  I talked with Tom Coyne and we got started with his nutrition planning.  He has a group of 12 friends who are training to run the Paris Marathon in April, 2010.   They have a fun blog called 26.1 To Go.  I love the tag line for the blog, “The quest to solve the greatest mystery in sports: Where the hell is everybody running to?”

Then, I started thinking. . .when am I going to have a business excuse to go to Paris?  Then, I thought some more. . . when I am going to have such a great excuse to, um, run the Paris Marathon?  It only took a few minutes to go from thinking about running it to being a registered participant, to thinking “what the heck have I just done!”

I ran both the Houston and Marine Corps marathons in 2001.  My reasons for running Paris are many: because it is there and I can go, because it would be “fun,” to see how my training and nutrition have changed now that I’m a sports dietitian.

I began training a few months ago and training has been going well.  It has reminded me of a lot of the issues that my clients face when training for and racing a distance event.  However, now that I really understand how to fuel before, during, and after my training has been much smoother.

We are a month out from the race.  I’m filled with a mix of excitement and fear.  At this point you start to wonder and worry about every little ache, pain, and/or tinge.  “Was that a real pain?”  “How is that going to affect my run?”

I’ve also decided to dedicate this run to help those who have a hard time being physically active – those with disabilities.  I’m raising money for Challenged Athletes Foundation.  If you’d like to help CAF “provide opportunities and support to people with physical disabilities so they can pursue active lifestyles through physical fitness and competitive athletics” you can make a donation by clicking here.

In the mean time, I’ll keep training and planning.  And, dreaming of running through the streets of Paris.

I realized this week when eating lunch that I was literally shoveling in my food so I could get back to work. I was not tasting my food. I don’t even think I was really chewing more than a couple of times. I felt stressed and rushed. So much to do, so little time to get it all done. When it dawned on me what was going on, I made myself put down the wrap I was eating, chew that bite well, and pause before my next. In fact, I took a deep breath and tried to release a lot of the stress I was feeling. That was when I decided that eating would be a stress-free zone.

Realistically, by rushing what was I saving 5 or 10 minutes? What was it costing me? My mental health and all of the physiological things driven by stress. Was 5 to 10 minutes worth that cost? Not to me.

To make meals a stress-free zone, here is what I have started doing:

• When I’m preparing a meal at home, I try to make it as visually appealing as possible. Remember, we eat first with our eyes.
• Clear everything else off of the table except my beverage, utensils, napkin, and plate.
• When I sit down, take a deep breath, pause, and clear my mind of everything else going on around me and my day. Let all of that go and relax. I visualize all of that stress running off me and onto the floor, then it just evaporates away.
• I look at my plate and enjoy how the food looks.
• Take a bite, set my for down, chew and enjoy the textures and flavors.
• Continue eating. Take a drink between bites and always set my fork down between bites. If you are forking up that next bite, you are thinking about the bite that is coming, not the one you are eating.
• Every few bites, stop and ask “am I satisfied or still hungry?” This helps me listen to my body’s signals and helps keep me from over-eating.

Next time you sit down to a meal, think about making it a stress-free zone. Focus on your food and the act of enjoying it. Then, you can get back to all those other things that need your attention.