Good morning, all! Thank you so much for all the well-wishes. I’m feeling 100% better now, especially after reading all of your comments! It seems like most of you have had your share of food poisoning. Blegh!
Yesterday morning I decided that I needed all the friends I could get to help me stay well, so Jim kept me company for breakfast.
This breakfast cookie was made with:
- 1/3 cup oats
- 1/2 banana
- 2 T skim milk
- 1/2 scoop vanilla protein powder
- 1 T PB2
- Toppings: cinnamon, dried craisins/raisins, pecan
I puttered around on the computer for a little too long, and by the time I was ready to go for a run, I was hungry again! I grabbed a date on the day out the door.
This run was… not good. It took a little while for me to get warmed up, and by the time I found my groove, I had to stop every 30 seconds or so because of the silly stitch in my side! It was in the same place as its been for the last couple weeks: above my right ribcage. After 3.5 miles, I finally got so frustrated that I just walked the last mile home. And I didn’t just walk… I walked at a snail’s pace. Everyone on the street passed me, and I’m sure I looked furious about it. When I got home, I plunked down on the computer and found this lovely Wikipedia entry explaining just what the Side Stitch is… I’m going to squelch this little bugger once and for all!
When exercising, a side stitch (also called a side ache, a side cramp, a side crampie, a side sticker or simply a stitch) is an intense stabbing pain under the lower edge of the ribcage. It is also referred to as exercise related transient abdominal pain (ETAP). This pain may be caused by the internal organs (like the liver and stomach) pulling downwards on the diaphragm, though an exact mechanism remains to be elucidated. Consistent with the suspected cause, it is more likely to occur in sports involving up and down actions – like running, jumping, swimming and equestrianism. If the pain is present only when exercising and is completely absent at rest, in an otherwise healthy person, it is benign and does not require investigation. There are a variety of published ways of alleviating the symptoms including adjusting at what point in your stride you inhale
Causes: Most of the time, side stitches occur on the right side of the body. This is due to the largest organ in the abdominal cavity, the liver, being on that side. Certain athletes also report a pain in the tip of their shoulder blade. This is believed to be because this is a referred of pain for the diaphragm via the phrenic nerve. When the side stitch is on the right published advice is to try to exhale when your left foot lands.
- Improve fitness
- Strengthen the diaphragm by using exercises such as those that aid respiratory rehabilitation
- Strengthen core muscles (abdominals,lower back, obliques)
- Limit consumption of food and drink two to three hours before exercising (in particular, drinks of high carbohydrage content and osmolarity (reconstituted fruit juices))
- Drink water beforehand to prevent muscle cramps
- Warm up properly
- Gradually increase exercise intensity when running
- Exhale when the left foot hits the ground, and inhale when the right foot hits the ground
- Run on soft surfaces
Curing a Side Stitch:
- Stop exercising. With the digits, push into the abdomen on the right side, and up under the rib cage. At the same time, forcefully let out a deep exhale while holding the lips closely together.
- Try belly breathing; inhale while pushing out the stomach, and on the exhale, relax the stomach muscles.
- While running, exhale when your foot strikes on the opposite side that the side stitch is located. For example, a side stitch on the right, exhale hard when your left foot strikes the ground.
- Reduce the frequency of breathing (e.g. in jogging, inhale for four steps and exhale for four steps)
- Lie down on the back and lift the knee on the side with the stitch up to the chest.
- Do not breathe too hard, shallow breathing for a few minutes at the same time maintain oxygen input levels.
- Relax the mind and do not focus on the stitch itself.
- Put pressure on the affected area, not enough to hurt, but just enough so the pain subsides
THANK YOU, Wikipedia! I’m certainly going to try these out. As my mom said, stitches make you feel like you’re having a heart attack!
I ate my lunch in two parts. Part 1 was leftover Health Valley Corn & Vegetable soup with Bragg’s and Sriracha:
Part 2, an hour or so later, was a big salad with romaine, sprouts, carrots, hummus, a black bean burger & Annie’s Light Gingerly Vinaigrette.
After lunch, I hopped on the subway and went into the city to get some groceries. I usually go to Trader Joe’s once a month; it was time! I had to stop at Whole Foods for a few things TJ’s didn’t have (like pumpkin… although they say it’s “seasonal”, they don’t sell it until the end of October! Sad 😦 ).
At Whole Foods, I literally bumped into a sample station with my cart for Grandy Oats, who were giving us two flavors of cashews to try: Maple Roasted & Nori Sesame. What interesting flavors!
They were both delicious, and complemented each other nicely.
When I got home, I laid out my groceries. Here’s what $58.98 from Trader Joe’s looks like:
And here’s what $26.45 from Whole Foods looks like. (I didn’t realize until I got home that the “canned pumpkin” was actually “pumpkin pie mix”, but oh well! I won’t need any sweeteners this way 🙂 )
When I’m shopping for recipes, I usually get everything that I can at the cheapest store (in this case, Trader Joe’s) and get specialty items where I can find them. The prices reflect this! Thanks for helping me with my coffee question… I ended up listening to Averie and grinding my own at Trader Joe’s. I selected the Breakfast Blend, which is both Fair Trade and Organic, and makes me feel festive drinking something especially for breakfast!
While hustling around, I had a quick snack, using the quinoa crackle I’d made from Body + Soul magazine.
I’d made this, oh, a month ago?! At least it’s getting used up! I plopped two tablespoons with 1/2 banana on top of Trader Joe’s Organic Nonfat Vanilla Greek yogurt.
After whipping up a few things in the kitchen (to be enjoyed later in the week), I headed over to Caitlin‘s gym to go to an event hosted by SELF‘s Reach Your Goal program. On the way in, we passed yet another sample station.
Katie Graham – or the “Green Smoothie Mama”– is a holistic health coach who works with the Equinox gym to ensure clients’ minds, bodies & spirits are in sync. She gave us each a shot of her wheatgrass/mango/banana blends for us to try. It was delicious!
Caitlin, her friend and I decided to go to the 30/60/90 class: it’s basically Step Aerobics using weights. Holy moly, was this hard! I’d already run today, so I had to channel my inner Melissa for the strength. I did Step in college, and it was nice to get back into it again.
On the way out of the gym, we stopped by the cocktail table… they don’t usually have vodka lying around, so we decided to take advantage of the special event! I had clementine vodka with club soda.
We headed over to Caitlin’s house, where Nancy had prepared a lovely, farmer’s market fresh meal. We started with a delicious salad (note to self: put lemon juice and parmesan in my dressing):
We also had a fabulous, whole wheat pasta with heirloom tomatoes, fresh herbs from the garden, and mozzarella.
I had 1.5 servings 😀
No meal is complete without dessert, so Tasti D-Lite called… I got a small cup with half Peanut Butter, half German Chocolate Cake, covered with Heath Bar. Mmm. It was a Tasti Tuesday.
I collapsed into bed as soon as I got home, but couldn’t fall asleep. Don’t you hate when you’re too tired to sleep? Oh well. I’m off to my internship… have a lovey day!