Why I Run by Karen Bloom

Editor's Note: We are so pleased to publish this very personal account by one of MHA's 2012 Run/Walk Ambassadors, Karen Bloom.

I am thrilled to be an ambassador for the 8th Annual MHA on The Move 5K Run/Walk on May 6th. I agreed to take on this role because of my strong belief in the mission of the Mental Health Association of Westchester. My father was schizophrenic and I saw first-hand the myriad challenges he faced every single day. During the last years of his life, we found a wonderful facility where he actively participated in group activities and outings. I support the work of MHA because I believe it is essential that individuals suffering from mental illness, and their families, not feel alone.


It was especially easy for me to join this effort because I love to run. Mainly, my runs are on trails in Westchester County’s Nature Study Woods, which has an entrance path right down the street from my home in New Rochelle. The Nature Woods eventually link to Saxon Woods Park in White Plains, providing many miles of running options. I run with one or two close friends, several times each week. Our favorite run is a five mile scenic loop which takes us along woodsy paths, past streams and around two lakes. We have seen deer, chipmunks, wild turkeys and snakes. When there is snow or ice on the ground, we put special foot traction on top of our running shoes. In the autumn, we are careful not to slip on the leaves carpeting our path. This past year’s record rainfall caked our running shoes with mud. Like the U.S. Postal Service, rain, sleet or hail does not hold us back. The seasons change but we remain.


Everybody has a bad day (or two, or three) and when that happens we pick up the pace a bit, sometimes quite a bit. Running faster can be a great stress-reliever. And when one of us is having a particularly challenging day, we leave the woods halfway through our run for a 0.6 mile sprint straight uphill on the aptly name Highland Avenue, off of California Road in Eastchester.


Our runs have led us to new and challenging places. We ran up the auto-road (Perkins Drive) leading to the top of Bear Mountain in Harriman Park and took a circuitous and scenic route back down. We ran as the sun set in the nature woods and finished up wearing headlamps to illuminate the pathway in front of us. We parked the car at the Weinberg Nature Center in Scarsdale and took a slow run on trails back to New Rochelle (where we picked up another car to take us back to the start).


The past few years for me have been marked by several close personal losses and the many challenges that come with experiencing great grief. Running has been energizing and provides a powerful mood booster. Running in the woods gives me the kind of inner peace that being engulfed in nature can provide. Running with friends offers a chance to share, laugh and connect with others.


This brings me back to MHA, and the 5K run. I believe very strongly in the power of supportive mental health services. Whatever and wherever a path might take you, no matter how circular, hilly, muddy or seemingly impossible it feels to get through it, there is always a way.

---By Karen S. Bloom

The Ten Best Running Songs (In My Humble Opinion)

By Lori Zakalik, MHA Intern

I don’t know about you, but for me the key to a great run is music that pumps me up and keeps me going. I usually change my running playlist every week or two because I get bored or the music no longer inspires me. As a result I am constantly looking to add new and motivating music to my routine. Below are ten tunes that are staples on my running playlist. If you are looking to add some excitement to your run, take a listen to any or all of these songs…

1) Enjoy the Silence - Depeche Mode: The underlying beat keeps my feet moving. I find it’s a great warm-up song for the beginning of my run!



2) We Found Love – Rihanna: The awesome techno-beat of this tune makes it my absolute favorite song to run to!



3) Lose Yourself – Eminem: Perhaps a bit cliché, but the lyrics in this song are truly inspirational and help me to put one foot in front of the other when I feel least motivated.

(Warning: explicit lyrics)



4) Seven Nation Army – The White Stripes: Something about the guitar riff in this song makes me feel like I can take on the world!



5) Your Love is My Drug - Ke$ha: The burst of energy I feel each time the chorus comes around makes this one of my favorite songs on the list.



6) Written in the Stars - Tinie Tempah: After seeing this song featured in Major League Baseball’s postseason commercials I knew I had to add it to my playlist. The inspiration lyrics plus the fantastic beat makes it a perfect running song.

(Warning explicit lyrics)



7) Keep the Car Running - Arcade Fire: You might be surprised to see a band like Arcade Fire on a running playlist, but this song is a lot of fun. Just imagine it is called Keep Yourself Running!

8) Dancing in the Dark - Bruce Springsteen: 80s music is always great to run to because almost every song has that underlying snare beat that matches perfectly with your running strides.



9) Elevation - U2: A high energy song that is perfect for finishing strong!



10) 11th Dimension - Julian Casablancas: While it is possible that my love for Julian Casablancas makes me biased, I think the beat and melody of 11th Dimension is perfect for winding down your run.




Of course this list is subjective based on my eclectic musical taste, but it works for me. What is your favorite song to run to? Any suggestions for me? I am always looking to add awesome new songs to my running playlist.

Muesli recipe from the Ambassador Breakfast!

By popular demand . . .
ENJOY THE JOURNEY MUESLI

1 cup organic rolled oats
2 cups almond or vanilla soymilk
4 chopped dates
1/3 cup sliced almonds
1/2 cup sunflower seeds
1/2 cup dried or fresh blueberries

Mix all ingredients in a bowl. Cover and refrigerate overnight. No cooking needed.
In the morning, grate one organic apple and mix in.

Optional: Maple syrup, cinnamon, coconut, sliced bananas.

Refrigerate up to three days.

Enjoy!

Beware the Exercise Halo

By Amy Horwitz, Nutritionist 

Amy Horwitz Nutrition

A great sweat session can make you feel like a health angel, but these post-workout myths and not so healthy habits can adversely affect your waistline:

            Myth #1: My metabolism is higher after a workout, so this bite will burn right off.

Ah, the afterburn effect. That's when your body uses energy to return to a resting state. "It sounds great, but even very intense exercise lasting more than 45 minutes burns less than 100 extra calories. The Bottom Line: Skip the cool-down nibble: Doing it five times a week saves you up to 500 calories—the equivalent of a Spin class you don't actually take!

Myth #2: I burned mega calories this morning. I can eat what I want today.

Define mega. Research shows we grossly overestimate our sizzle. A University of Ottawa study found that people who burned 200 calories by walking briskly thought they had burned 825. "And they later overate by about 350 calories based on their miscalculations," says study author Eric Doucet, Ph.D. The Bottom Line: Don't just guess your calories burned; tally them in a reliable way using our calculator. For most women, a brisk walk zaps 5 calories per minute (225 in 45 minutes).

Myth #3: I kicked boot camp booty. I deserve a treat after my hard work.

True, but reward yourself with food and you're likely to stall your slim-down. "Run 40 minutes at a 9-minute-mile pace and you'll burn about 470 calories; grab a Starbucks Venti Caramel Frappucino afterward and you'll replace those calories plus an extra 20," Braun says. The Bottom Line: "It's incredibly easy to negate the weight loss effects of exercise with a single food item, so find other ways to indulge yourself," Braun says. Try inedible rewards such as a relaxing pedicure or new songs for your workout playlist.

Do you find yourself indulging in any of the above behaviors post-workout?  Are there any habits you are unsure about?  Leave us a comment and we’ll let you know if your pre or post-workout habit is helpful or harmful!