About drmilr

This author has not yet filled in any details.
So far drmilr has created 16 blog entries.
26 06, 2017

Beet-Cherry Ice Cream

June 26th, 2017|Deserts, Recipes|

4 10, 2016

Crispy Roasted Sweet Potatoes

October 4th, 2016|Recipes, Veggies|

21 06, 2016

The Skinny . . . and Fat on Habits

June 21st, 2016|Blog, Change Psychology|

Willpower.  Merriam-Webster defines willpower as: the ability to control yourself : strong determination that allows you to do something difficult.  Sometimes, my willpower sucks!

Lately it’s been writing this blog.  Writing is hard, and I’m definitely not the most creative person.  Not that this blog is really about being creative, but I do want you to be engaged enough to avoid dozing off . . . or signing off.  After much procrastination (and the way-too-much-fun reading distraction), here goes.

This scary obesity epidemic is not breaking news, and you may have read that the “low fat” years of the 80’s and 90’s started this whole crisis. What we thought was healthy was the exact opposite. CRAP! They replaced the fat with sugar and that seems to be what’s causing havoc on our systems. If we look at willpower and habits from a different perpective, maybe the reason so many people are over-fat (yes – “over-fat”, not “over-weight”) will make sense.
Merida (from Brave)Let’s use Merida from Brave versus Peter Griffin (from The Family Guy)Peter Griffin from Family Guy as our genetic and lifestyle examples.   Side note: I’ve never seen the […]

23 05, 2016

Infamous Nutty Granola

May 23rd, 2016|Breakfast, Recipes, Snacks|

17 05, 2016

Habits – Rewards

May 17th, 2016|Blog, Change Psychology|

The “oh-so-good” taste, the endorphin high, the great feeling you get from the number of “likes” on your Facebook post, are all rewards.  Good or bad, our craving brain – well, craves them.  We have a very efficient brain.  It wants to funnel any routine into the inner most part called the basal ganglia.  This action turns the routine into a habit, which allows the brain to focus on more important stuff – like thinking.


The basic learning pathway is: cue →routine→reward.

We all use this habit loop for learning.  Remember Pavlov’s theory which involved a bell, a dog, and some food?¹  The unconditioned response becomes conditioned.  The bell, or the smell of McDonald’s french fries, or the time of day are cues (or “stimuli” as Pavlov named them).

“It’s 10:00 a.m. – time for my snack.  Crud, my patient is here.  Hmmm, can I wait until 11:00 or will I die if I don’t go eat something right NOW?”  Yes, this is a common scenario.  Don’t roll your eyes; I know you’ve been there.  The time on the clock, may trigger the habit loop.  Other common triggers […]

9 05, 2016

The Beet Goes On

May 9th, 2016|Drinks and Smoothies, Recipes|

Regulating Hormones is among the top reasons to use Maca powder in cooking. Check out what Dr. Axe has to say.

29 04, 2016

Habits – The Four Tendencies

April 29th, 2016|Blog, Change Psychology|

Why is it easier for some people to stick with good habits and more difficult for others?  That is a question many researchers, writers and psychologists have tried to figure out.

Running and exercise is a habit for me now.  Almost every day some form of fitness gets scheduled into my planner.  That was not always the case.  Exercise became part of my routine because I didn’t want to get fat.  I can still visualize my three mile route – out and back from my house.  Those were the pre-Garmin days of using the car odometer to figure mileage. The goal of “not getting fat” morphed into the goal of “getting faster” then “going longer”.  By that point, running was a habit.  The good feeling (endorphin rush) I received plus a trimmer body was my reward.  We’ll get into rewards later.


Gretchen Rubin, the author of Better Than Before, came up with four personality tendencies.

  1. Upholder: This type of person is self-directed, easily keeps commitments, resolutions, and deadlines.  Making and keeping habits is fairly easy.
  2. Questioner: They are governed by reason, logic, and fairness.  This person tends […]
25 04, 2016

The Marshall Power Breakfast (MPB)

April 25th, 2016|Blog, Breakfast, Recipes|

15 04, 2016

Roasted Pepitas (Pumpkin Seeds)

April 15th, 2016|Blog, Recipes, Snacks|

8 04, 2016

Life is a Marathon

April 8th, 2016|Reflections and Inspiration|

The Journey to Boston

Since 2004, after running my first marathon, I wanted to qualify for the Boston Marathon. Life happened and there ended up being quite a few curves in the road. In 2007, I ran my second marathon and qualified, only to be sidetracked again by a quirky medical problem. The surgery left me with nerve damage to my diaphragm; an important part of a runner’s anatomy. Three years attempting to run on low oxygen was quite depressing.

Here comes the fun part . . .

National Fitness Center opened in Maryville in October 2010. I met the most encouraging man – Ed Dennison.  He asked me to participate in the Covenant Health Knoxville Marathon relay with his team (Mouse House Olympians) in April, 2011. I said “yes”, and that was it – GAME ON!

In November 2011, I ran the Savannah R & R and qualified for the 2013 Boston Marathon. In May 2012, I decided to try again in Michigan. Even though it was hot, I ended up with a PR and another BQ.

2013-04-08 20.39.17Along the way, I met so many fabulous friends. Thank you all (NFC, Fleet […]