Monthly Archives: January 2012

East End Exploration

Most people think of the East Coast as facing… well… EAST. Ocean Isle Beach is a very unique island on the East Coast of the United States. It is a barrier island off the coast of North Carolina that faces due South into the Atlantic. Because of this we talk about the East End of the island and the West End of the island. The East End is much larger (thicker from North to South). It also has a lot of boat canals that were cut before it was illegal to fill in marsh land. Most of the houses on this island are on the East End, as well as most of the full time residents. We live on the West End.

Our house is an easy 20 minute walk to Tubb’s Inlet at the West End of Ocean Isle Beach. One nice thing about living on the West End is the really pretty sunset walk after dinner most times of the year. All of the beach pictures that I typically post are from the West End.

I have been wanting to take a walk to the East End for a while now. We rarely get down there, except when we ride our bicycles. When we do that we don’t really get to take a good look at the erosion on the beach near Shallotte Inlet because it isn’t accessible by road anymore.

We knew it was going to be a long walk. We figured that it would take about 3 or 4 hours round trip, depending on how often we stopped to pull out the camera or the binoculars. The island itself is about 7 miles long. By bike from our house to the East End it is a 10 mile round trip, but we figured it would be a little shorter walking on the beach.

Yesterday the weather was sunny and in the low 60′s so it was going to be a perfect day for a long walk. The tides also lined up nicely for taking a walk all the way to the other end of the island and back. High tide was at 11:09am. We decided to leave around 1pm when the tide was just low enough for us to avoid walking on soft sand. It also assured that we’d be arriving at the East End while the tide was still going out. This is important as you’ll see by the pictures.

Here’s a picture of the far East End past all of the houses. Shallotte Inlet is filling in with sand and this picture faces the inlet.

The houses in the distance are on Holden Beach. As usual, click on the picture if you want to see a larger image.

This view looks back at the last set of houses on Ocean Isle Beach. This picture is taken from the far end of the island. As you can see, it is quite a ways to the houses. The very tip of the East End has a lot of sand and a lot of sand dunes. Unfortunately, the island is slowly shifting to the North here.

These houses used to be a few rows back from ocean front. They are on Fourth Street. On most of the island First Street has houses that back up directly to the sand. That tells quite a story, there are a lot of “missing” houses down here. These guys are hoping that the sand bags will save them until the proposed terminal groin gets approved and installed.

I really feel for the people who own this house. It is the last one left on the row of houses that most recently surrendered to the sea. Take a close look at the pilings. They have been extended to keep the house level. Also notice the water level. This is about 4 hours after high tide. You know where the water goes when the tide is high, right? I’m not sure if they will be able to save this one, but they are still enjoying it. I saw someone on the deck with their little dog enjoying the sun.

I had to include this house more from the curiosity factor than anything else. Excuse the finger in the shot, I was too lazy to crop it out. This house is surrounded by telephone poles. What else can those supports be? They are ROUND. Most houses are situated on 8″x8″ square posts at the beach. This is just plain weird. It almost looks like they were an afterthought. I think that they might have been added later to keep the house from leaning over because it was sitting on shifting sand. Very strange.

Public Service Announcement

If you’ve been reading my blog for a while, you know that my husband and I have been experimenting with different diets, stress reduction techniques and workouts. All of this is an attempt to get some chronic health conditions that both of us have under control. I’ve alluded to my issues in the past, but every time I could have written about exactly what was going on, I decided to avoid sharing. I’ve told some of my friends, but almost always individually, never in a broadcast media. I was afraid. Health issues so publicly stated could be used to discriminate against me or my family. It also felt just a little too personal and raw. However, I have decided that it is important to my story to be more explicit. I will continue to protect my husband’s privacy though.

I hope that you can learn from my experience without having to live through it.

Since 2000 I have been almost exclusively working for startup high tech companies with tight deadlines, venture capital funding, and tough market competition. I’ve wondered at times if I would see my next paycheck because funds were getting so low. I’ve had to lay off 2/3s of my team on one day. I’ve been let go after my team made important deliverables so that a company could save a buck and continue to limp along. To put it mildly, I’ve seen some pretty severe job stress that would make a lot of people nuts. I thought I thrived on it. Mentally I liked the change and I loved the fast paced challenges. Physically, over the years it has been taking its toll. The funny part is that when I took a low stress job with a very successful company it stressed me out even more than the old “high stress” jobs did. I learned a lot about myself. I was not adapted to being a cog in the machine. I wanted to make a difference, I wanted to change how things were done for the better – and frankly in a lot of environments like the one I was in, that wasn’t about to happen. As I’ve said before, I felt like I was wearing a jacket 4 sizes too small when I walked into my office.

On the whole, I feel blessed because I was so healthy through the years. I maintained an appropriate weight, I stayed active, my blood pressure was low and all the various blood tests I’ve ever had were “perfect”. I always thought I had a cast iron stomach because I never caught stomach flus or ended up with food poisoning. I believed that I could eat just about anything. I was wrong. Oh boy was I ever.

I’ve always had some issues with acid reflux. You know – heartburn – that burpy, bad taste in your mouth after eating too much or too fast. That didn’t slow me down. I figured it was normal. I think most people think that it is normal – all those Tums and Rolaids commercials make you think everyone gets it. No it is not normal. Not when it happens to you every day and you’re eating Tums like candy. There is something wrong – you need to see a doctor. I didn’t, not at first.

What finally got me to a doctor was two courses of antibiotic treatment that I needed one summer: first for a localized staph infection and then for a root canal that punctured my sinus. The extremely strong antibiotics setoff a chain reaction in my stomach that was beyond terrible. I was miserable. My heartburn was awful and to make matters much worse my stomach was incredibly sensitive when touched. I also had a lump in my throat that would not go away. Off I went with a referral to a gastroenterologist and that started the long journey to where I am today. I am not exaggerating when I say that this completely changed my life.

The pathologist report after an endoscopy came back with two diagnoses. I had gastritis (which explained why my stomach hurt so much), and I had Barrett’s Esophagus. That stopped me dead in my tracks. This couldn’t be! That is an affliction for overweight middle aged men – not slim (ahem… middle aged) women. Barrett’s is a pre-cancerous condition that is manifested by the presence of stomach lining cells (goblet cells) in the esophagus. It is caused by chronic long term acid reflux. My body was trying to protect itself from the acid that was splashing around where it didn’t belong. Not everyone with Barrett’s gets cancer, but it definitely can increase your risk.

As always, the medical profession prescribes meds to fix problems. I’ve been through 4 different kinds of protein pump inhibitors. At one point I was taking 3 pills a day and I continued to feel terrible. Next I was sent to an ear nose and throat specialist who took a look around to see if the lump in my throat was caused by anything physically wrong aside from the acid reflux. The answer there was no. My larynx was red and swollen because even a little bit of acid applied to an open wound will prevent it from healing. Meds alone were not working, and some of them even made me feel worse.

Back to the gastroenterologist. This time for breath tests for food intolerances. Yay! Fructose, lactose, and bacterial overgrowth. I already knew I didn’t have celiac disease (gluten) from my biopsies. I was lactose intolerant. Well, there went the milk in my coffee, my daily yogurt and all non-aged cheeses. That made an immediate difference, but it didn’t fix everything. At least it was a start. Symptoms of lactose intolerance include coughing up mucous after having dairy foods and having IBS. I learned that a high percentage of adults actually are lactose intolerant to some degree, but most people don’t know it and they suffer for it.

The nerd that I am, I started reading. What could I do to lower my chances of developing any cancer? Eat more fruits and vegetables. What could I do to lower my chances of developing esophageal cancer? Stop eating acid producing foods. Thus began my journey into dietary experimentation, but that is for another post on another day.

The message I have for you today is: burpy, gassy, heartburny is NOT normal. Go to a doctor and get yourself checked for food intolerances and acid reflux problems before it is too late. Your body will thank you for it.

As a footnote – my most recent endoscopy shows no signs of active gastritis nor Barrett’s Esophagus. <GRIN> I am proof that it is possible to reverse a diagnosis just by taking better care of yourself.

Dietary Ambiguity

According to Wikipedia there are at least four definitions relating to fruits and vegetables:

  • Fruit (botany): the ovary of a flowering plant (sometimes including accessory structures)
  • Fruit (culinary): any edible part of a plant with a sweet flavor
  • Vegetable (culinary): any edible part of a plant with a savory flavor
  • Vegetable (legal): commodities that are taxed as vegetables in a particular jurisdiction

Maybe I am just too (rhymes with) banally attentive because this ambiguity drives me CRAZY! I especially hate it when diets tell you to eat limited amounts of fruits and lots of vegetables.

Quick pop quiz, are these vegetables?

  • Eggplant
  • Tomato
  • Butternut Squash
  • Bell Pepper
  • String Bean
  • Avocado

Nope, nope, nope, nope, nope and NOPE!
They are all fruits!

Why can’t our culinary definition of these things be the same as the botanical one? Why does a fruit have to be sweet?

Now, do you want to get even weirder? Did you know that a strawberry isn’t technically a fruit? For that matter, neither is an apple or a pear. They are “accessory fruits”. Is that like a handbag, or maybe a scarf? The things we call the seeds of those “fruits”(?!?!) are actually the fruit in a botanical sense.

What about nuts and seeds. Well, technically they are all fruit.


Hmmm.
Ok.
What about legumes?
You know, beans and peas.
Duh.
Fruit.

Yep
.
.
.
Clearly a fruit.

So then, what is a vegetable? Leafy greens. Celery. Roots like potatoes and carrots. Asparagus. Bean sprouts. etc.

But wait. Isn’t a regular potato a bad “white” “processed” starch? Argh.

I leave you with this. Eat your fruits and accessory fruits and some of those greens and roots too. Don’t obsess too much over what’s a fruit or a vegetable or you’ll just drive yourself a little bit crazy. If it’s a plant part that you can recognize it has to be 100% better than anything that comes processed in a box.

Exercise Alone Won’t Make You Lean… and Neither Will Just Cutting Calories

When I was younger I always thought that I would be able to exercise my way out of weight gain without changing my diet. Nope. Impossible. It took me a long time to realize this. Far longer than I’d like to admit. Yes, a more muscular physique can burn a lot more calories. But no, even an hour of exercise a day won’t do much in terms of helping you reduce your waist or your butt if you are shoveling processed crap into your mouth on a regular basis. I’ve been there. It wasn’t pretty. In my mid-30s I was working out regularly. I was working a high-stress long-hours job with a lot of travel in a startup company. I was eating a lot of convenience foods and I was self-medicating with glasses of wine. I’ve always been slim, but my mom was obese. It was scary, I started to think that my genes were catching up with me. I kept gaining weight.

It wasn’t my genes, it was my lifestyle that was catching up with me. When I was tired I’d grab a coffee or a sugary snack as a pick me up. When the sugar crash happened, I’d find some salty snacks to fill me up. I could eat an entire bag of Doritos (the BIG bag) in one sitting. Hey, at least I was drinking diet sodas. Urp.

So, I started counting calories. Well, that was a wakeup call. I recommend it for anyone who has never done it before. Weigh and measure your food – it is amazing what can quickly add up to 1,000 calories. I definitely was overeating. I started cutting calories. Somehow, inexplicably I wasn’t getting leaner and the needle on the scale wasn’t really budging either. The problem is that I wasn’t addressing WHAT I was eating.

Over time I became a much better eater. I stopped drinking sodas. I limited salty snacks and sweets. I ate more fruits and vegetables. I got leaner. I didn’t lose much weight, but I definitely became a much smaller person. Since I’ve been in my mid-20s, my max weight swing has been about 25 lbs. In the grand scheme of things, this really isn’t a lot compared to the average American. However, whenever I slid back into my old habits, my weight would start to creep up. I started to become a slave to calorie counting. That wasn’t working either – it really isn’t a fun way to live.

The key here is that staying lean is a lifestyle. It isn’t a part time or some-time thing. It has taken me a long time to figure out what really works long term. Counting calories isn’t it. Starving myself (not that I ever was good at that) isn’t it. Some people may be able to survive on a cup of broth, an apple, some celery and cigarettes to keep a fat percentage around 15%. I can’t. I also don’t like that scrawny, sickly, runway model look. It just isn’t healthy.

It took a lot of trial and error for me to wind up where I am today. Over my next few posts I’ll continue to describe my journey.

Setting a Fitness Baseline

This year I’ve decided that I will share more about my workouts and my food consumption (as I sit here eating almond butter straight out of the jar with a spoon). In theory this will help keep me accountable. We’ll see how that goes… Ok, hang on, as I’m about to tell you more about me and my weight training than you probably want to know. I am writing this post in honor of a friend of mine who asked me what my January weigh in numbers were on Facebook – and then who told me that I wasn’t supposed to tell when I responded for all to see.

First off, in case you haven’t noticed, I am female. I am (still) 45 years old. I am about 5’7″ tall. On January 2, 2012 I weighed 135lbs and my body fat percentage was 20.5%. This morning I weighed 132lbs so my BMI is about 20.67. When I am active, but my diet is a little off (meaning I drink more bottles of wine than is recommended and eat bonbons on a regular basis), this is where I tend to wind up. I gained 10lbs over the holidays… and have lost about 3 of those so far. Even though my BMI and my fat percentage are very similar they are NOT the same thing at all. Here’s a decent article that explains the difference between the two – and one of my favorite terms “skinny fat” – BMI vs Body Fat Percentage.

I am trying to get back to my happy place which is around 125lbs and 17-18% body fat. That is my goal – it is precise and measurable. At that weight I am happy with the way I look, I am strong enough to do what I want, and I don’t have that freaky “too lean” for a woman look. If I weigh less I start to become a weakling. If I weigh much more my husband starts using the terms badonkadonk and butt crack. We’ve been married for over 20 years, he’s allowed at this point. Like most women on this planet, it is nearly impossible for me to get “big” or “bulky”. So any of you ladies who are afraid to lift heavy weights to get fit – please put that fear to rest, put down the 5lb dumbbells and go for something a bit heavier.

I weigh myself every day – I’m more interested in seeing how hormones and/or the salt content of a previous day’s menu add water weight than I am obsessing about a pound or two in either direction. One of my projects this year is to graph the fluctuations to see if I can make any rhyme or reason out of it. No, I do not have too much time on my hands. I only check my body fat percentage about once a month because it is a pain and I have to bribe my husband to take the measurements for me. I use a set of electronic calipers and a 7 site method for the calculation. It doesn’t change that much so there’s no point in doing it more frequently. I keep track of my measurements too – waist, hips, biceps, thighs etc and I take unflattering pictures to document where I am. Alas, that information I am not about to share.

As an aside, when I was thinking about this post I noticed something sort of odd. On blogs and websites where men write about their training they always-always-always tell you what their weight and body fat percentage is as well as how much weight they are lifting. Women on the other hand, even the really fit ones (except for one very petite powerlifter that I follow – Dana McMahan at It’s Always Going to Be Heavy) rarely do. What is up with that? Why is weight such a don’t ask don’t tell topic for women but not for men? Ah well, body image is always such a hornet’s nest for the females of our species. I wish it weren’t so. Be strong, be healthy, be proud of who you are and what you can do.

This is a picture of my gym. We’ve recently swapped out our bench with one that doesn’t have the bar stands. This means that I clearly have to be creative because I can’t load a bar heavily and do traditional squats or bench presses. The room was just too small for it anyway.

I subscribe to the premise that spending hours every day working out is futile. It is a waste of time. I can get just as good results by really paying attention to the types of exercises that I do. I only do complex whole body exercises for 3 sets at low reps. I do not just lift weights. I do “something” 6 days a week and maybe take a walk on or take off the 7th altogether. I lift 3 times per week, take a walk about 5 times a week, bike ride, run or climb on the stairmaster 2 times a week, and run wind sprints once a week (just. kill. me. now.). I am aerobically incompetent, but I try to do a little something anyhow. I also spend time statically stretching most days after my workout.

When I lift, there are four types of exercises that I do consistently. It takes me about 20-30 minutes to work out. I pick one from each category (usually two hip hinge ones) and maybe add a foo-foo exercise like dumbbell curls or tricep kickbacks for ha has. Those are also known as vanity exercises – they make one set of muscles look better but they don’t really build overall strength. If I don’t have the time, I drop those like a hot potato. I do not do any situps or crunches. My reps on each exercise range from a low of 3-5 when I have upped a weight to a high of 10 when I am ready to move up to a higher weight or I cannot up a weight due to my gym setup. Here’s the list of exercises that I do and the weights I currently use. I’ve taken some time off, so a number of these are below my goals. If there is a * it is limited by my gym setup, not my capabilities for that exercise. I do all of my weight lifting barefoot for range of motion and strengthening my feet.

  • Push
    • bench press (2x35lb dumbbells *)
    • manly pushup (~15 reps/set)
    • incline press (2x25lb dumbbells)
    • military press (2x25lb dumbbells)
  • Pull
    • pull-ups (body weight 2-3 reps/set)
    • bent over row (single arm (35lb dumbbell) or double arm (2x25lb dumbbell))
    • renegade rows (20lb dumbbell)
  • Squat
    • back squat (50lb * – weak, I have to press the bar over my head to place it on my back)
    • front squat (2x25lb dumbbells – currently weak)
    • overhead squat (30lbs – this one is HARD)
    • split squat (2x25lb dumbbells)
    • push-press (2x20lb dumbbells – hate this exercise!)
  • Deadlift/Hip Hinge Moves
    • standard deadlift (140lb barbell)
    • straight-legged deadlift (140lb barbell)
    • single leg deadlift (2x25lb dumbbells – this is a balance exercise)
    • dumbbell swings (single arm (25lb dumbbell), two arm (35lb dumbbell *))
    • one arm dumbell snatches (25lb dumbbell)
  • Foo-Foo or Vanity Exercises
    • dumbbell curl (2x25lb dumbbells)
    • dumbbell kickback (2x12lb dumbbells – why do I bother?)

That’s it, the kimono is open. I’m not super strong, but I am not playing with pink weights either.

Why am I a Liberal?

I am a liberal. There, I said it. In some places that is a dirty word. I live in one of those places.

I live in the conservative bible-belt. My home state rarely votes Democratic – except for Obama in 2008 we typically support the Republican presidential candidate. My vote rarely counts. There are times when I wonder why I even bother to cast my vote. Resistance is futile? I know, I know. I should just move back North to my YANKEE blue state home. F-that. Maybe somehow, someway I can make just a little bit of a difference.

Right now I live in a *very* conservative county. My county is poor – except for the island beaches – and most of the people who own beach property are part-time/second home non-residents. The average county household income is about $44,000 a year (2009). That’s nearly $20,000 a year less than the Raleigh area that I moved from. I won’t tell you what percentage that was of my household’s all time high salary… you just don’t want to know. My county still has an unemployment rate over 10%. Somehow, all this is a recipe for conservative politics. I can not even comprehend why. Why do the poorest states and the poorest counties think that they will be paying for socialist policies? Au contraire. They will be benefiting from them.

Let me tell you why I am a liberal.

I CARE.

I care about the people who have pre-existing medical conditions and who can’t afford medical insurance. I think that no one deserves to be bankrupt by their medical bills.  Yes Santorum, some people squander their health and clearly do not do the right things to maintain it. However, there are a lot of people (like me) who exercise every day, who eat healthy foods and who look like the picture of health who find out that they have developed a serious condition for unknown reasons. Maybe it is stress, maybe it was the environment, maybe it just happened… How can we deny healthcare to people who would benefit significantly from it? Let them die on the curb. I could not do that. Maybe socialized medicine would limit some choices, maybe it would slow things down a tad. Overall it would do society a greater good than allowing the one isolated individual who can afford their healthcare to benefit.

I care about animals – all of them. The gas chamber here kills more dogs and cats than I even want to think about. It is rumored to be more than any county in 3 states. That is so sad. Yes, it is a “liberal” agenda to charge more in dog license fees to register an unspayed or neutered dog. So what? How many of the puppies and kittens of those unfixed animals wind up in the pound and eventually in the gas chamber? I don’t want to know. Let’s make sure that our companion animals get the life that they deserve. We are all temporary residents on this planet created by who? God? The grand creator? Why should I have so many more rights to a decent life than my cat or your dog? A happy, loving home, a warm bed, a full belly. If we spay and neuter our pets the ones that remain have so much better of a chance to have that. People who treat their animals like property, like a coffee table or a ratty old couch that can just be discarded really disgust me.

I care about the environment. Drill baby drill. Really? Climate change is real. Turn your damn thermostat down, use less water and drive an efficient car and then let’s talk. My thermostat is at 66 during the day (upstairs… downstairs is only at 62) and 55 at night in the winter. In the summer I don’t venture below 78 degrees. We’ve put in dual flush low flow toilets. Now, on the subject of TMI – I don’t always flush. Seriously, does a 1/2 cup of pee need 1.6 gallons of flush? Shame on you – no it definitely DOES NOT. I once heard a quote that resonated with me “If it’s yellow let it mellow, if it’s brown flush it down.” I can understand needing a truck for work, I can not understand driving a Hummer as a status vehicle. My long-haul vehicle gets 32-35 mpg. It’s about twice as good as our pickup which we use for hauling things out of necessity.

I care enough to recycle.  Nothing makes me madder than folks who can’t bother to separate their recycling from their trash. Do you really think that we have an unlimited supply of aluminum for cans? Don’t you realize that it is cheaper to recycle a plastic bottle or a glass one for that matter than to create a new one from raw materials? Speaking of plastic – doesn’t it make you really upset to see sea animals trapped in plastic six pack holders or dead from ingesting pop tops or bottle caps? Yeah, it is just one fish or just one seabird or one otter, but how many do you think we get? I don’t want to be responsible for the next great extinction on this plant. Do you?

I care about people who love each other. Don’t you? They should be able to enjoy a life together with legal protections. Oh, you aren’t a man/woman couple? WHO CARES. If you care enough to hitch your little red wagon to someone else’s life you should be afforded the same benefits. Oh, that is totally disgusting – man on man or woman on woman! UH NO. That really doesn’t matter. I’m happy to stay out of your bedroom, provided you stay out of mine. If the conservative right thinks that they can police the sanctity of marriage they should be looking at making divorce illegal rather than preventing loving couples (of any gender) from sharing their lives. Besides, the gay population would totally get hammered by the marriage penalty…. I do not know a gay or lesbian couple where there is a stay-at-home spouse.  If you can’t wrap your head around the sanctity of marriage thing – consider this – it would raise a LOT more taxes which will help pay for the programs I am advocating.

Ah yes, now the lightning rod. Abortion. I am oh so thankful that I have never have had to make that choice. But I am grateful that it is a choice. I have never wanted children. I know that isn’t the norm. Most women want children, yearn for children, dream for children. Not me. I would be a terrible parent. I am happy that I would have the option for an abortion, though it would be an awful choice to make – and I am not sure that I could even do that. I am glad that a raped co-ed can make that choice. I am happy that an incest victim can make that choice. I am overjoyed that someone who would die bearing a child can make that choice. I am relieved that someone who would be a really terrible parent can make that choice.

I care about immigrants. This country became truly great on the backs of immigrants. My parents were immigrants – legal – but immigrants none-the-less. Why do we educate the cream of the crop of foreigners in our post graduate programs and then send them home when their education visas expire? These people can create businesses and jobs. These people are truly motivated – and they will help our country continue to be a leader in technology and business. Why are we sending them “home” where they will create those businesses in countries that compete with the USA? We should give them green cards. Heck, we should give them citizenship.

I care about people who worship differently.  I have friends who are Christian(evangelical and moderate), Jewish, Muslim, Hindu, Agnostic, and Atheist. There’s probably a Buddhist in there too, but I can’t quite recall. I consider all of them to be good people. It’s not a matter of what your religion is, but of how you tread on this planet. Are you kind? Do you strive to connect with people who are different than you are and do you not try to change them? Every faith has been persecuted at some point in history. We need to take a step back and separate the person from the religion.

Ok, that’s all she wrote. Those are a lot of the reasons why I am a liberal. For better of worse I am an optimist. I think that we can make our society better by working together and accepting our differences. I don’t want you to change me, and I won’t try to change you.

Whatever you do – if you can – please keep an open mind. Maybe, just maybe that will make you a liberal just like me.