Back on track more or less

Hi everyone,

After the race I took some time off running. I guess I was tired from all that running. I also took a break from the gym - guess I was getting bored with it. But I did find a new love - it is hot yoga - At first I thought I would not like it but I need to do it for flexibility and stretching - for my muscle tightness and pain. But so far, I am loving it. I go to Arrichion Hot Yoga in Raleigh, NC - They got some awesome yoga classes, circuit classes and others I have not try yet. They got different yoga classes - for flow, for stretching, for the core, for the athlete, and for the advanced yogi. Go try it out!

Now, last week I am back running with my NCRC and friends. We went out last Sat and did 6.7 miles and then on Tues we did 3 m in the most cold day of the week. It was not too bad but hard to move - I felt like Ralphy's brother in A Christmas Story. Today, snow and ice so we opted not to go out but I am sure we will be out Sat on our long run. And Sunday, a social run - but I will see if I can do that since I got a circuit class in the mornings.

Also the boxing gym has this new BLT - Butt Legs and Triceps class which is perfect for me - it seems contradictory to my running but my massage therapist told me to do exercises to strengthen the glues and hamstrings - I am hoping to get stronger.

Swimming is coming along - as I told you - I signed up for the rambling rose so I am making my learn to swim a first priority.

That's it for now

Keep warm

So what else is new with me?

Well! since finishing my half - I took a little time off to do some more flexibility and stretching exercises so lots of hot yoga and interval circuit training and I love it. I actually like the heat and I like what it does for my muscles- making them more limber for stretching. However the other activities suffers so back to the grind. Went back to doing the running but for some reason, was not feeling it. So in order for me to get back on track - I signed up for another half marathon The Tobacco Trail half - my hopes is to of course finish it. Whether I PR or not is not important - as long as I finish and not in pain is all I ask for.

Another goal I am setting is I wanted to do something with the swim lessons I am taking. So guess what? I signed up for the Rambling Rose Raleigh Women Sprint - involves 10 laps of swim, 9 m bike and 2 m run - this is the most daring thing I ever done.

So last week was the first time I've been back to serious running - we did 6.7 m according to my watch and start of the week, I went running this morning in the coldest day of the year and you know what it was not so bad.

And it is back to the boxing gym to work on the muscle groups - taken BLT class - which busts your butt, legs and triceps - the women's worst areas to lose.

We will see if it snows - so Thurs I can do another run , get back in the groove and go swim at night

Later

Completed my first official Half Marathon today

Hi all,

Well, I did do a half marathon as part of our Fleet Feet Program training - we did a simulation race and our route took us from Fleet Feet towards Meredith to the Museum- up and down the hills - and back - we were preparing for the City of Oaks and OBX races. So in theory I have earned my right to put the 13.1 label on my car!

So today marks the official half marathon at OBX - I am not a fast runner and I don't I ever will be but I love people I run with and like to continue once I figure my aches and pains of my glutes and hamstrings.

This morning was cool but not cold - it turn out to be a beautiful day for running - I was actually sweating and I had to pour water on my head. I kept hydrated and had my own hydration with me and food as well - Maybe it is psychological with me but I get thirsty and hungry.

Since going to hot yoga - I am learning to breathe better and today my breathing was much better. And my upper body did not hurt like it usually does - I think my core is getting stronger from the Krystallos class at Arrichion. It is making my core strong.

Also I have been seeing my massage therapist to work out the kinks and knots and muscle imbalances - It used to be at mile 7, my glutes, hamstings would tighten up and I would be in pain until I stretch. This time I did a good stretch - forward fold - actually touch the ground at mile 11 -

Things are looking up - maybe I can run without pain someday.

So back to the race - I did this race in 3:28 and my simulation race was in 3:36 so in essence I PR - I took 9 mins off my time.

So what is next- FULL no! Another half - most likely. Maybe turkey trot

that is all for now!

Last long run before the big event

This morning was my last long run before heading to Outer Banks next Sunday for my first time doing a half marathon. It was cold and it was hard trying to get warm and we met at Omega Sports- Now I know why they call it North Hills - Our leader Meri took us to a different route going to the greenway to Shelley Lake. Then it started raining and it just got colder and it made the run harder for me. At one point of time, we did a lot of walking - because we were all tired. Overall, we did well and in as much we were tired- we were happy because we did it.

After that I headed to the Y to take a yoga class - Sheesh I was freezing from being wet and no, it is not hot yoga. The yoga class was good and I was vey stiff and tight and tired - but it was good I went -

Now, I am sitting here trying to work out the stiffness. Good thing I am meeting with the MT

To my friends who are doing the City Of Oaks - good luck tomorrow

So last time I updated the blog was like July, lots of things been happening

So yesterday was the first time I updated my blog - just got side tracked and distracted with things in general. So here is what is happening things. Since July, I have completed my weight loss training with Kamilah and now onto new ventures. When you lose weight, you lose what little muscle mass you have therefore leaving you all drawn out and wrinkly. Some said I look sickly - not underweight just don't have that glow or refresh look. So in August, I started training with Rick at the same boxing gym to build some muscle mass. Oh goodness, you never get big and bulky - that is not in the woman's genes unless you are on steroids. So for the past few months - I've been working my body on the chest, triceps, biceps, back, shoulders and legs meanwhile still trying to get my runs in and wonder if I will ever get the runs in to do a half marathon since it was something my friends and I were going to do.

So in August I joined the running program lead by Fleet Feet - supposedly a program for beginners marathoners. It is a new program and have many issues with it but I met some nice people and some old friends. But finally I joined Galloway program - a little late in the stage but I am having a wonderful time running with them. What is great about them whatever group you are in, you are never left alone and they go at a pace where you are not suffering but end with feeling satisfaction and accomplishing a goal. So next week Nov 14th I will be putting my body and mind to the test.

Oh, another thing - I've been suffering tightness in the glutes, hamstrings and IT band - finally went to the MT and he said I got muscle imbalance and working to reprogram me as to what muscles should be engaged while running. Also, I am doing some hot yoga to help with my flexibility. If I had known about this yoga place, I would have signed up long ago - it is a wonderful feeling when you are done with class.

Well more later,

Until next time

Stay warm!

Been forever since I've updated my blog

Things just got busy this year. My friends have urged me to run a half marathon with them. Gee, I never ran before and then slowly squeak by 3 miles and now 13.1 - what was I thinking? Well, here I am at this writing, been training and doing, long, long runs and next week, Nov 14th, I will be doing the half marathon with my friends.

I would not say it is easy but it is rewarding that through the pain and all, I am going to do this and accomplish a goal...maybe another and maybe a full in the future

Hard workout on Fri makes running on Sat tough

What an interesting week at the gym. We are trying out different workouts - We did the P90x Core Synetizer workout- works total body - I like it. Then for the next two training nights- I thought we were going to become gladiators - Trainer Kamilah has us doing doing deadlifts with heavyweights, jumping on tires. She called it the Spartan 300 which amounts to exercise - totally 300 reps - we seem to be concentrating on pull ups these days. Then on Fri we did another Spartan workout - this time 600. Needless to say I was dead tired and sore and then next morning, had to get up and do the weekly long run.

It was tough getting up this morning and my body was sore as heck. But I could not go back to bed because the others were waiting. We met at the McD greenway - we went further this time - little by little we are increasing our run/walk distance - now up to 7.5 miles, next week we are going to try to do 8M.

Met up with Iris, an 80+ year old woman who has series of surgeries and now back trying to get back in shape. She inspires me to take care of myself. If she can do it, then I should have no excuse.

Also this past Thurs went back to swim class- I sure miss it- I think things are starting to make sense - Finally! Maybe I can learn how to swim.

Well, that's it for this week. Next week - Mon we are going to do our track 2m run as fast as we can - that is going to be a challenge for me since I never train that way but I will try my best. Wed we are suppose to do bag and mitt work. I forget what we will do Fri -but Trainer K is trying to keep it interesting.

I am hoping in August I can train to do muscle building. Since I've lost weight - i want to build muscle and get stronger. So we shall see

Until next time

Enjoy the summer heat and humidity

Asthma - so what!

So now what! I thought I was getting my body in better shape and health and no this nasty breathing ailment I got. I thought with allergy meds and the purple hamburger- advair - it was all in control. A few times at the gym, I was grasping for air, coughing, chest tightening up - my doctor calls it exercise induced asthma - so now I don't go to the gym without it. On those bad ozone days, it is a life savoir.

No, I still go out and run, go out and do my exercise, put all I got into it. Don't let something like that stop you. I mean gosh, then I would not be running with my bummed knee- no meniscus and bad joints, IT band and hip problems

Don't let your ailments be your excuse why you can't!

This week and last I've been pushing a little harder- I have been doing run/walk intervals ever since the run program. Now, I can run all the way for 2 miles and now some more...I will just keep adding.

Don't give up!

Until next time

Off to a good start this week!

It was first full week of new torture and pain at the gym. Another Weight Loss Challenge and what we are working on is more than just weight loss but gaining strength and defining our weakness. Helping my teammates with their food journal has been very educational and exciting for me because I would like to make a difference in their lives and truly help them out.

Running with my bffs has been quite rewarding and real early - we are running 20 mins earlier - 5:30am instead of 5:50am. Met Kathy who has a host of information about running and running nutrition - Laura, my inspirational running buddy hurt her foot so she has not be running with us. I think she just needs to rest up her foot.

This weekend - I took the group out running - we did 7M and everyone did great - stayed hydrated. I was happy! After that I did another 2M because I want to practice getting faster running that trial run -

And I went back to swim class- still with Mr. Ed - and so far it is like private lessons - yay! Got so much to learn and accomplish! I'm not giving up.

That's about it!

How many calories am I suppose to eat per day?

This is a toughy for me since I do not count calories. I choose my food choices and keep to the purest form - like fresh vegetables and fruits, lean protein, whole grain stuff. But I am helping others to start their weight loss venture.

Here is what I found that is pretty helpful. Check this link out:

http://nutrition.about.com/library/bl_nutrition_guide.htm

I entered the weight you are, the weight you want to be, gender, age, height and it gives you the number of calories your body needs to sustain without exercise. And it also give you number of calories u need to eat if u want to lose weight. And then you can add calories based upon your exercise activity.

It does a breakdown of micronutrients which means % protein, carbs, fat you would need

More later on what andhow much we need to eat

Nutrition and grocery shopping

Good morning everyone,

Another topic on eating and weight loss. Prior to me going on my weight loss program, I was not conscious of what I put in my mouth. If it taste good and it is there, I will eat it and not only that, I would eat huge amounts of it. After that, I would feel bad, sick and guilty and then then the next day I would do it again. Does this happen to you? Well, what I propose here may not be the ultimate solution or cure all but it can be a start to a successful weight loss. What is the secret or secrets? Here it goes:

"Make Grocery Shopping a healthy habit" This means you need to choose foods that are healthy to stock up your pantry, fridge and freezer. The best way is to read the food labels. Here are some that is on the label and it is not what you think it is:

1. Fortified, enriched, addded, extra and plus - this means nutrients, minerals, and fiber has been removed and vitamins added in processing. You are better off with 100% whole wheat bread, high fiber, low-sugar cereals.

2. Fruit drink - this means there is probably no real fruit and lots of sugar. Look for 100% fruit juice

3. Made with wheat, rye, multigrain - this means these products has very little whole grain, Look for the word "whole" grain.

4. Natural - it may start off as such and once processed, nada. Look for 100% All Natural and No Preservatives

5. Organically grown, pesticide free or no artifical ingredients - Look for instead "Certified Organically Grown"

6. Sugar free or fat free - it may not be low calorie. Lots of unhealthy stuff can be added and will have no fewer calories than the real thing

What nutritional information should you be looking at?

Serving size - some can be misleading such as you see 200 calories per serving however like pop tarts will have 2 in one package. So you may think eating that package would be 200 calories - well is it?

Calories and calories from fat - What we are trying to achieve here is to not eliminate fat from our diet but to reduce it - So you fat calories should be no more than one -third of the total. For instance if the total calories is 150, the calories from fat should be around 50.

Ingredients - just make sure what is in the food item is something you can read and pronounce, if not, you know it is a whole bunch of crap

There are other things on the labels that you can spend time studying but for now, concentrate on these.

OK, now, what should you buy from the grocery store? Here are 10 foods:

1. Tomatoes - loaded with antioxidant lycopene - reduces risk of cardiovascular disease in women
2. Low fat proteins - seafood, white meat poultry, eggs, lean beef, sikm or low fat yogurts, milk and cheeses. Protein helps to keep hunger at bay
3. Whole grains, oats and fibrous foods - fiber helps the digestive track work better and lowers cholesterol levels while filling full and antioxidants
4. Berries - red, blue, including grapes, loaded with vitamins and minerals, phytochemicals with cancer fighting properties. You can even have a glass of red wine.
5. Nuts - almonds, cashews,pecans, walnuts - fiber, vitamin E, healthy monosaturated fats - watch portion size -
6. Fish and fish oil - contains omega 3 - salmon, mackerel, tuna or sardines, whatever kind of fish
7. Unsaturated fats - olive, canola, soybean oils
8. Low Fat dairy products - calcium, strong bones, great source of protein
9. Vegetables - all kinds
10. Legumes - pinto, garbanzo, kidney, black beans, lentils- fat free, loaded with protein, fiber , vitamins, and minerals especially iron.

Next time, I'll try to come up with samplings of what you should and can eat for your meals. I really don't want it to be a strict diet. Eating should be enjoyable of the foods you like and still be able to lose weight and feel healthy.

Until next time!

Enjoy!

Nutritional Information and what my teammates need

Let's see! As most of you know, I don't count calories but moreso the type of food I eat. But for those of you who rather use this formula, here is what I found:

Your basal metabolic rate (BMR) is the amount of energy your body needs to function at rest. This accounts for about 60 to 70 percent of calories burned in a day and includes the energy required to keep the heart beating, the lungs breathing, the eyelids blinking and the body temperature stabilized. In general,men have a higher BMR than women. One of the most accurate methods of estimating your basal metabolic rate is the Harris-Benedict formula:

Adult male: 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)
Adult female: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)
Go ahead and calculate your BMR which is amount of calories you need at rest:

In as far as how many calories you are allow to have based upon activity level, height, age, and weight and sex - mine calculated to be approx 1944 calories per day

http://www.nutritiondata.com/tools/calories-burned

I need Michele's help in coming up with a template for u guys to fill out.

What I need as a template and what you guys should fill out is the following:

Total Calories per serving
Total Calories from fat
Total Fat in grams
Sodium in mg
Total carbs in grams
Dietary fiber in grams
Protein

I think for most of you, you are more looking at the calorie amount and figure you are eating healthy. What is the killer that puts weight on or causes you not to lose weight is the calories from fat.So therefore my concentration is on choosing foods with about 1/3 of your calories from that particular food that contains fat:

For instance:

Greek yogurt in itself has:

Total Calories: 130
Calories from fat: 70

As you can see that is 41% of the calories is from fat

Now, the low carb formula does work as Kamilah suggested to me. It was hard giving up starches but instead of giving it up totally, I gave up the white starches such as: potatoes, white bread, white rice, white flour but I did continue to eat foods like: brown rice, whole wheat(100%) bread, sweet potatoes.

All this information on this email I will put on my blog so you can refer to it from time to time just in the event you delete the emails.

Please, if you got questions, please ask.

Neka and Michele have been following somewhat what I ask them to do and it seems like it is working.

My blog URL:

http://suefoodtravel.blogspot.com/

Start of another WLC again at the GYM and other news...

So the boxing gym I go to is starting a new Weight Loss Challenge. Am I participating? Of course! It is a team effort and my hopes is to get stronger and also get rid of some flab...And of course our trainer showed no mercy on us last night. It was first night back since Memorial Day Weekend. Gym was closed on Monday! She worked us hard - got some new instruments of torture that she was trying out and we laps outside - and legs work. So needless to say, I was quite sore and tired for Thurs run and plus I had to get up earlier to get my run in and get ready for work.

All in all, this was great- I met up with my BFFs and my great buddy Laura for our 1/1 interval run - 6 of us - This was very fun and I may continue getting up for 5:30am run instead of 5:50AM. After that - went with my BFF to the Y , take a shower and then stop by the Great Harvest Bread Company so I can put in an order for bread - yum yum great stuff.

So all 6 of us are going to do the OBX halfer - for me and my bffs, it is our first adventure but I know we can do this - because Laura said so! So we will!

Also I am going to be a feature article in the up and coming NCRC newsletter - woo hoo!

Until next time!

Run on!

So I'm the leader of the pack this weekend

So our team leader for our runs have gone to the beach and so has co-team leader. So I was in charge this weekend. Sent my email to the girls that we were meeting at McD Crabtree to run towards Oak Park 4+ miles and then we go the other way towards North Hills Drive - another 3 miles I believe and then we do some more if we want.

So stupid me, I forgot to set my watch until 1 mile into the run - so total time spent on our feet was 9.68miles +1 = 10.68. We were rather proud of ourselves. We walked a good portion of it after doing 7 miles and then last mile we ran. So overall, good workout - tired but feel good!

Tomorrow, we are meeting at Shelley for our 4-6 miles walk and then we meet up at Lassister Mill on Monday.

Tues, I will meet up with the others at 5:30am run

Lots of running and great company.

Hey, gotta get myself together for this OBX Halfer that I signed up for.

Wish me luck

Now, to get some recipes for someone

Later,

Sue

So happy to see my friends and cheer them on

So this morning, met up with Laura and Amanda for our long walk around Shelley and towards McDoanlds. Lo and Behold, it poured and there was thundering. We try to wait it out and we walk through puddles without our sneakers and our whole being got all wet. But we really got to girl bond and just chatted away and I shared my energy chews. I always got some food with me.

Then I was wondering about my friends who were doing the Ramblin Rose Tri - I was hoping I can catch them being stuck in the rain. I made it, I saw Debbie and Amy running their course - I cheer them on and I ran a little with them to encourage them. I felt like I had to do that - after all, they are my friends. Now, it would have been better I was competing, right? Nah! maybe next year when I can swim and really get serious.

For now, I am concentrating on one event the Halfer OBX...I will be signing up for today or tomorrow.

Next year, maybe the MB one in Feb and Laura and I promise each other to sign up for the Galloway or Fleet Feet Program to get marathon ready but this is next year's bucket list.

Why all of a sudden, the interest - because they are my friends.

I live for my friends because they make me happy!

Oh wow! This is so exciting!

Laura and I have been talking about doing the OBX halfer. Well, actually Laura has been instrumental and believing in me to do this and ya know what, I am going to do it. I am going to sign up for this. And the most exciting thing, my SAGGER buddies are considering it too. It will be a good crowd of girl buds doing this together. We were talking about this this AM during our run. It was a wonderful morning to be outside. Oh sure, it rained and we ran and we talked and we got a little wet - and we ran some more and then we walked some more. I have never been this excited over running before. Maybe this runner's high is finally kicking in. Yay!

And because of this, I am getting up early tomorrow to meet up with Laura for a long, long walk around Shelley

Way to go Laura! And thanks!

Another Challenge at the gym - what are my goals?

This has never entered my mind as to what my goals are or the goals at the time was always the same: lose weight! Now things are falling into place, I am losing weight and I am getting healthier and fitter - what is the next step? My trainer asked each one of us what are our goals - So here I am putting it in writing so I will from time to time reflect upon it: I want to get stronger total body. I want stronger legs to help me with running stronger and better; I want a stronger core to maintain posture and stronger upper body to do my lap swimming once I learn how to swim. At first, I said I wanted to run faster but now I want to run longer and not feel exhausted and like crap. I want to build a better lung capacity. So this time, it is not about weight loss.

This month just flew by

So for the month of May, we have been concentrating on strictly weights training and we are to get our cardio workout by ourselves. So far, I have been pretty disciplined in getting up early AM on Tues and Thurs for my runs and long runs on Sat. But for past few Sat, the runs were killing me. I think it is because we do legs and if feels so still and sore on Sat and of course, the heat and humidity does not help either. However, I gotta do this - I am really considering the half in Nov - OBX with Laura.

Work has been pretty hectic and at first our CEO was not going to lay people off but it has come down to that. So who knows what is next. Not much I can do about it. Just wait and see.

So another Weight Loss Challenge. I don't want to lose weight but if it happens, I guess that is good. I want to get stronger and more muscular. This won't start until June and end late Aug.

Am I looking forward to it? Yes, not for the weight loss - but the challenge what my body can take.

Until next time

This new running fever - someone put a bug in my ear!

Running is hard! Running hurts! Running was certainly not fun for me! Then in July,2009, a friend and I signed up for Women's running program ultimately in 10 weeks to do a 5K as part of our graduation. I met the nicest people there and been keeping up with my running though never reach that runner's high. People asked if I would ever do a 10K a half marathon, or full marathon and I would say "No, not for me!" I guess reason being that I was scared that I might never finish it.

Then I met Laura who has done marathons, other races and we were running together one day and she said "Sue, we should do one together, it is lots of fun" I said "I can't do 13 miles, it is hard" And she said "what is the worst thing that can happen, we walk and as long we finish, that is all there is to it"

I went home thinking about it and oh my goodness - she is right, I can do this - I think I will! I went to work and told Tom and he said "Go for it"

Laura has put a bug in my ear - I am very excited as I am thinking and writing about it.

So tomorrow morning - I will meet Laura - and we are going to a walk around the lake -

Laura is a fantastic person - she has given me a newer meaning to running - I don't have to be fast, I just have to keep at it.

I think I can do this!

Thanks, Laura,

Lots of happenings this week

Sorry that I have not been blogging...been busy at work...been hot and humid

So for the past 2 Fridays, we have been doing running. First it was a scavenger hunt running to Aimee's house then back counting the fire hydrants, then going here and there. Following week we ran up 70 or Glenwood Ave to Ebenezer and back to the gym. Trainer K focus was to have us have longer runs to burn calories. But this past Fri was the biggest challenge for me. We went to Duke Trails and went running up the hills -I would say this is my toughest workout- high intensity and lung busting - distance wise it is not long - but intense -ya know, I actually like it and looking forward to it again.

This morning Sat I usually go for a long run but I cut it short so I can get to the gym to do our monthly weigh in and measure. Actually last time we weighed in was in March shortly after I got back from Hong Kong - was pleasantly surprised that I lost 3 lbs from my trip. Today's weigh in, I am so proud of my buddies - they both lost weight and inches. Just a little hint for them to read the labels - to not to eat more than 1/3 of the calories from fat. It seems to be working.

Now, I have to come up with meal plans for another team mate- I am so happy that everyone has been asking me about nutrition. It makes me happy that I can help others.

It's a struggle for me and these teammates at the gym and on the greenway are keeping me honest.

Until next time

Eat good, eat happy and eat well,

Hot, humid and muggy this morning and so what

So I got up early this AM and met up with my SAGGERs to do a short run. It was muggy out there and I was sweating big time and I was listening to Pam tell her story about the wedding she went to - it sounds like she is a party animal and had a great time.

Then Jean was telling us that she went on a Segway Tour in Raleigh - those are the standup 2 wheelers that you see the police on. She said it was lots of fun and that you have to be at least 14 and 100 lbs and she turns to be "Sue, do it now!"

Wow - first to think people think I am 100 lbs and for me to be even there a few years ago was out of the question. I felt sorta proud of what I have been doing with my life, health and body.

Now, only if I can stop drowning in the pool and not be afraid of the deep end. Mr. Ed and the hubby said it is all psychological - Mr. Ed will find the way and hubby since he grew up near water, hard for him to comprehend this but I will conquer.

Until next time

Take care,

What made you do it?

A few of my friends and even my doctor asked me this very question "What made me do it? What motivated you? Why you do it?" I have not seen my doctor since 2004 , too long and too stupid not to. I guess I was in the wrong frame of mind and really did not care until one hot summer day in 2008. I walked in to the boxing gym and never look back. In retrospect, the boxing gym and the people there especially my trainer has changed my life for the better.

What was my answer to them? I said "many things were going through my mind, many things were not working, many things I don't have answers for" And you feel you don't have the answers and I didn't - until that one day in the summer of 2008.

So when you have doubts and have unanswered questions - don't dwell on it - when you are ready, the answers will be right there!

Food for thought

Wow, that feeling of proudness in my heart!

I feel so glad that I am making a difference in people's lives, their fitness level, their nutrition. Last night, one of the girls I trained with said she listened to me and got some Ezekiel Bread and said that was the bomb and have been choosing her foods wisely because of what I told her. My friend, Neka agreed and said how she was reading the labels and choosing foods with less fat and eating better foods. Wow, I really made a difference.

And like I told you last week, I got one of my bff to go a longer distance in which she has never done before. Now, she is on a runner's high - I am still looking for mine. This morning, I asked if she wanted to go a little bit further and she said YES - and we almost at 4M within 1/4 mile. She said she was glad I pushed her.

I am feeling proud. I love helping people in any capacity. And if they are happy, I am happy!

Til next time!

A Runner's High

Hi Everyone,

Today for some reason, my allergies were killing me but I went out anyways. Pam, my bff was on a runner's high ever since we did 7.1M on Sat - all she needed was a push and she sure did it- I am so proud of her. And after running with Laura, I have a whole new perspective on races. At first, I don't want to race, it is just too painful but when she said "Just do it and have fun and finish the race, that is your milestone" So who knows, what I might sign up for.

This weekend, my bffs want me to go and do the Run For OUr Heroes 5K downtown Raleigh. I am thinking about it.

Nothing to report today other than we saw lots of people at Shelley this morning, the parking lot was full of cars.

Pretty soon! it will be more daylight so then I won't have to wear a headlamp - and not so many clothes -

Until next time

Sue

More on nutrition, weight loss, and what to do when you hit a plateau

Since joining the gym and being on my weight loss and getting fit routine, I've been surfing the net and reading articles about health, foods to eat, metabolism and belly fat. I've been sharing this information with a number of friends and collegues to help them get started on their weight loss or help them with hitting a plateau.

I've hit plateaus of many and each time I have to re-evaluate what I am not doing or what I should be doing differently to get the scale to move. I realize that the numbers on the scale is not the most important but how the clothes fit. Neverthess, us women are from a society of smaller numbers on the scale. I realize a few things to deal with plateaus: 1 - change up of foods, 2 - eat less 3- change intensity of exercise or different exericse.

Here is an example - I was helping someone at work and she was losing weight with what I told her to eat and what exercise and she was successful. Then she hit a plateau - after talking to her in which most people are ignorant of this fact: 1- if you lose weight , you have a new caloric intake - because now you are lighter so you should not need as many calories. 2- if you eat the same foods day by day, your body does not have a chance to digest different foods differently 30 if you are walking 30 mins easy, then after a while your body sees this normal routine.

So after changing these 3 key points - she was able to lose weight.

I am no nutritionist or dietician - so this is just sharing of information of what I learn through my struggles.

So the next time you hit a plateau, think of these key points

Until next time,

Take care

Sue

Getting back to swing of things

Allergies and cold have been hampering me from making progress with my physical fitness. Running was hard, could hardly breathe but now finally starting to feel better. Yesterday, went for a long fun! Met everyone at the Crabtree greenway. Some of us went and did the 5/1 intervals and some of us did 2/1. I did the 2/1 which I find a lot less stress on the joints and allows me to get back into shape slowly.

I met up with Laura and Pam and we had such a good run. Laura and I know each other and we just started talking, running, fast walking, and back to running. Pam, my bff is getting back into shape little by little. This is the first time she went this far. We started at the greenway and went towards Shelley lake and then we went around Shelley and then back to McD - a total of 7.1 Miles - I was very proud of myself and we all had a great time getting to know one another.

Laura told us about the upcoming half marathon at Outer Banks that she is thinking of participating in. It sounds like something I would like to do.

And she reminded me "You don't have to go fast, you are with friends, and you can do it, and do it together to finish the race"

It was a good day!

Until next time

Sue

Gee, what happen to the warm weather, well, at least the sun was out

Hi everyone,

It was chilly this morning when I woke up to get ready for my run. I read different opinions if one should eat something before running. One time I didn't and I was lagging, not that I run fast but I was running out of gas. So now, I would eat a little something and of course, have my cup of coffee - Met up with Mel at Lassister Mill. We had a good old time, doing our run/walk interval, chatting and laughing. And then we look and said " I don't remember this broadwalk, do you?" I looked at my garmin and realize we went beyond the point of turning around. So we wind up doing 6.3 miles vs. 5 miles. I guess when there is great friendship, running which is a very hard thing for me made it bearable. Thanks Mel. My hamstrings, hip and IT band are a little tight and sore. Hopefully, tomorrow, it won't be sore.

Then I went over to Earthfare to pick up some items, got home and had some breakfast, go on the computer to upload some pictures, then it was time for Kettlebell Pump class.

Then it was out with the husband to Ted's for a late lunch or early dinner.

I had a good day because I actually could breathe a little better after suffering from a cold and yucky days of pollen.

So I can't complain!

So hope all of you had a great day.

Until next time,

Sue

That green stuff is killing me! Pole Dancing - hmmm

Hi everyone,

Been away for a while! I'm back! Been sick and then allergies hit me big time. I could barely do anything. This green crap sure zaps the energy out of you. I heard it is just going to get worst.

Nevertheless life has to go on. This week I am semi- back to my running routine, still taking it easy! Running with my bffs at a slower interval and shorter distance but we are doing well. Imagine when we first started the running program, we could barely do a few steps without huffing and puffing. Now, we are up to 3+ miles and on weekends, we do 5 miles. When I was well, I was up to 8 miles. I need to build that back, slowly.

Weight training, bodyweight exercises and kettlebells have been quite fun so tonight our instructor has us going to try pole dancing exercise class. This is definitely outside my comfort zone. I was not going to go but since the team is going, I should go. I will let you know how it goes.

This week was also back to swim lessons. I am psyching myself ready to fight my water demons and eventually improve my swimming. I just hope to someday go into the ocean and not just to get my ankles wet. If only I can conquer my fears and also realize I now sink instead of float - how about that!

And btw I still have some b-day cake left over. I think I am going to put it in the freezer. You know, out of sight, out of mind! Though I took a piece today....
bad, bad, bad

Until next time,

Take care

Sue

Day after my birthday - back to eating right!

So yesterday was my birthday and also it is my cheat day. Once a week, I would eat a little more and eat foods that I don't or shouldn't eat during the week. I said "a little more" because tha was my problem. "A little more" means "A Big More" It took me over 2 years to learn how to eat. I am still learning. The reason behind this is to shock my body and also not be deprived of foods I enjoy.

This morning, I had strawberries,bananas, granola over kefir. The combination was quite yummy. I heard kefir is good for the digestive track and that people who are lactose intolerant can have it and not get gastonomical disturbances. And kefir is good for you too!

I think I might go out later and take a walk and enjoy the sunshine.

It has been a beautiful weekend.

Enjoy!

Sue

Today is my birthday!

So today is my birthday! I got up at 6AM this morning to meet up with my SAGGERS for our weekend longer run. Who would think once because of my bad knees I would ever be able to run but I am doing it. And for me to do a run on my birthday makes me feel proud at my age!

The weather was perfect this morning for our run! It was 56 degrees and at first I was a little chilly, but 1 mile into the run, I had to take my windbreaker off. My legs were somewhat sore from what I do not remember why and what I did. But I kept with it and we did our 5 miles, so proud of Melanie! Pam could not make it. So next Tues, we will meet again.

Then went home, took a shower and did some chores. Went out to Mimi's cafe for lunch - always went there for breakfast. Not bad! Then it was off to Costco to do my weekly food shopping.

My next door neighbors gave us a chocolate cake with chocolate icing and chocolate shavings- wow! it was rich! could only eat so much -but that so much was real good.

Time to run some more to work off all this food.

so what did I get for my birthday! I got a new pair of running shoes! Got to try them out and see if I like them or not - you know u can't tell until u really run in them.

Maybe I'll hit the treadmill and see!

So just finishing dinner - went to Pei Wei - it is not really Chinese but what Americans think what Chinese food is but all in all it was tasty.

Now I am reminiscing on the days activities and reading on FB

So many friends wishing me a happy birthday on FB - I am so blessed.

Until next time! Enjoy life! Make the most of it! and Eat good food! Enjoy life as if it is your last!

Take care!

Sue

Cold temps, stiff joints, tired - Getting old! Nah!

I woke up this morning and it was still dark and the temp was 30 degrees out. WTF! What happen to the nice weather we did have. I was ready to go back to bed, but oh wait! I can't, I have to meet the girls for our weekend "longer run". So out of bed and get ready. Where are those long running pants? Where is my hat? Where are my gloves? After taking all my allergy meds and antibiotics - cup of coffee, some toast, off I go.

On my way to the greenway, my body was still sore and still from training last night and now this morning, my hamstrings and hips and IT band was stiff. Gee, I must be getting old, I got arthritis. Don't you feel like at times? Then when we met up and started our run. We were talking how slow we run, that we are a bunch of old ladies. Then it hit me and I said "Well, yes, we are a bunch of old ladies, but we are doing more than of the people our age and even younger. So even though my joints were still, I continue thinking as long as I am doing this, I am not getting old!

So after that, I went to Kettlebell pump class and we were talking about health, nutriton and it was mentioned that we, NC, rank second for fattest state.

Gee, I aint doing too bad!

So whatever it is you are not doing, go out and do it and feel better and be healthy, until next time!

Have a good day,

Swim is hard work for me but I am going to keep trying

I had always wanted to learn how to swim but was very scared of water that is over my head. My parents would not let us sign up for swim lessons besides that they did not have money for us to do us. Tragedy had struck relatives when my cousin mysteriously drown and he was an expert swimmer. So for years, I did not know how and was to afraid to do so.

So here I am, a hefty 200lb I said I am going to fight my fears. I enrolled at adult swim lessons at the Gypsy Divers Aquatic Center. It was pretty scary but Mr. Ed there just knew exactly how to deal with fears. In no time, he had us moving along. I realize that I floated real good so it was like I did not have to work too hard to stay afloat.

Well, I am no longer 200lb and with the weight training, I gained more muscle weight and I never believe this but muscle weights more than fat. Now how can that be? 100 lbs of muscle is the same as 100 lbs of fat - it is still 100 lbs but it is the distribution and density of it. I guess I am just more dense now :-)

So now when I go to swim class, Mr. Ed said I sink now so we got a new challenge ahead of us and the challenge of learning my strokes.

So wish me luck in my endeavors

Sue

Do I count calories?

Some people from work have been asking me what my eating food choices are, how much I eat and do I count calories? And to their surprise, I told them NO I don't. Her nutritionist told her to count calories. So she told me once she can lose her weight, she can be in the average weight range. So I asked her "So once you lose your weight and then what? She did not have an answer.

I really think that is why the diet industry and drugs and is so successful. They tell people the only way to lose weight is to count calories but they don't tell them once you reach your goal, then what?

The reason why I don't count calories is that if I eat the proper foods, it is already low in calories and nutritional and healthy. It is all the processed foods, the junk food and snacks that people consumed without thinking about it and then they eat too much of it and that is the weight gain. So calorie deficit is a good start to lose weight but a calorie is not a calorie.

Take for instance: an apple or banana say is 100 calorie but so are those 100 calorie snacks. What would be better for you?

Say for lunch you have one of those frozen cuisine and it is 350 calories and my lunch is a huge salad with tuna, beans, fruit and a oil and vinegar salad dressing and say it is 350 calories, what seems more appealing and fills you up?

So do I count calories? Nope

Until next time,

Sue

Why do I get up early monring and it is raining out

This morning, I got up at 5AM, got dressed, drank coffee and had a slice of toast and it was raining where I was. To go or not to go to Shelley was the question. I almost turned back, but what if my buddy was waiting there and it is not raining - so off I go and sure nuf, Mel was waiting - other group members must have opted out. Since it was wet and we did not know how the roads were - we trotted our 3+ miles - nice and quiet and we got to chit chat...so all in all it was a nice time out.

Now, after taking my allergy med and ingesting my asthma meds- I am banging my head on my desk. I hate this pollen -

Enjoy your day

Sue

Tree pollen, run and trip to Costo - quinioa recipes

So Friday night, it was training and the girls all wanted to learn how to run. So guess what Trainer Kamilah had us do. Yup, you guess that, we ran laps and laps around the gym - 100 to be exact and then she took our time. It is our baseline.

Then Sat morning, I went out again and ran with the running group. Since Norma is doing her half at the ATT Sunday, she took rest. So we did a slower interval. We all did 4 miles and then Jean and I continue on and we wind up doing 6.8 miles and it took us 1hr 42 mins or so. We never care about the time, just the distance. Like the group run description says - We are slow and steady.

After that, it was a little rest and something to eat and off to Kettlebell Pump class which is a killer workout, supposedly set for 30 mins but Trainer Kamilah usually gives us more than that.

Then it was off to Costco to get my mainly foods to cook, to prepare for the week. I had a bag of Quinoa and suprisingly or maybe not, couple of people were asking me for recipes. I rattle off 3 recipes for the lady in front and then another on the other aisle came listening.

Breakfast - cooked quinoa, add some fruit, fresh fruit, nut butter, sweetner and milk(almond, soy, regular) - heat it up -

Lunch - cooked quinoa, mixed with stir fried veggies with meat or tofu or a summer salad of cukes, tomatoes, onions, sugar and vinegar

Dinner- quinoa - mixed with mushrooms, chicken or some meat and serve with side salad.

The tree pollen was killing me - so after my run outside, I was suffering that I would cough everytime I talk.

Someone got any remedies for the itchy cough?

So today Sunday, I woke up late - about 9am - I guess this tree pollen was making me have sleepless nights and prior to day, a bad cold - so today - cooking and then later on heading to YOGA class

Have a good day,

Sue

Snacks for People/Moms on the go -their kids too

My friend and co-worker Leslie said she likes some ideas of what snacks to pack -because she is always trucking her 4 kids from one place to another. It seems this is the way it is for the busy moms. So I was thinking about this topic so therefore I will append more recipes of mine in a little while longer.

Now, prior to me today, I ate all sorts of junk food, fried foods and too much of anything. So I made some big sacrifices in my food choice and at first, I hated eating things that were low calorie, low fat, no fat, sugar free- the food tasted like cardboard though I do not know what carboard tasted like. For instance, those rice cakes - they got no taste and they taste like styroform - again, I don't know what that taste like. So why subject myself to this since eating and behavoir of it will be a lifetime change for me. So now, I packed my own meals to work and they would always include 2-3 snacks besides my breakfast and lunch. And for the On the Go people - you certainly can pack these same snacks. I am not talking about just carrots and celery sticks, it gets old after a while and you feel like a rabbit munching.

Here are some ideas for snacks. Best to pack them in little zip lock bags. Then it is easily available and you only exercise portion control as well. And when you do have a snack in between your meals, you keep your metabolism going and also makes you feel fuller and not starving at the next meal where you most likely will overeat. I did!

Portable fruit - such as apples, bananas, pears, oranges - those u can just pick up and go
Other fruits - cherries, grapes - put them in ziploc bags - or this is real good- freeze the grapes - seedless - they taste like mini popsicles
Vegetables - baby carrots, celery sticks, cherry tomatoes, cut uo broccili, cauliflower - put those in a zip loc bag and maybe pour a little ranch dressing or buy the ones that is individual size. Now you can choose other veggies - these are the easiest - they transport well.
Pretzels - low in fat
Fig Newtons - low in fat
Animal Crackers - low in fat
Pita Chips - look at the nutritional info - I think the plain ones are less fat, the cinammon ones though real good has lots of sugar
Crackers - Be careful, not all crackers are the same - I think Wheat Thins and Triscuits are OK but Ritz - no, u can pack a little thing of peanut butter or any nut butter and u can just scoop the cracker into the nut butter
PBJ sandwiches- this is a classic - I usually use WW bread or Ezekiel bread which is a sprouted grain -- I like the texture of it
Kashi TLC bars
Nuts in moderation
Sandwiches with good fat - I had made sandwich with avocado slices, alfafa sprouts and low fat soy cheese (I can't do dairy) but u can use low fat cheese or even regular fat if you like
Hard boiled eggs

That is a good start! I am sure I will add to it when I think of what else I eat and what else is good out there
And no, none of foods here are high fat, just make sure u read the ingredients and nutrition info on the crackers and chips

Until next time,
Happy Snacking

Sue

At Shelley this AM, nice and easy

After a week or 2 of feeling miserable, I finally hit the trails. I did not want to go all out bcuz I was still wheezing a little so I took it nice and easy. Cranked down the intervals and was able to complete my 3m run. I am a slow runner so 43 mins is not too bad. I am glad my buddy Melanie was with me. My other buddy is in Cancun.

So short and easy post here!

What foods do you eat to lose weight and how do I get rid of the bulge around my stomach?

Hi again,

These are on a few of the frequently asked questions since I started my weight loss plan almost 2 years ago. There is not a simple solution because it involves more eating. It involves eating the right foods, the right amounts of foods, and when you eat them. It involves doing some exercise and some behavior modification. So you have to look at the big picture.

Let's look at a basic example. Someone who is average weight, say 150 lbs can burn 100 calories for every mile run. So if you do a 5K, that is a little more than 300 calories. And you say "Man, that's it!" You have to look at the whole picture and incorporate good eating habits as well. They go hand in hand.

OK, I am getting off topic. Getting back to what foods I eat. First of all, going on a diet is tragic enough and to not to enjoy the foods you like is equally traumatic. So what do I do? I forgo counting calories and concentrate on the type of foods I eat that are healthy and nutritional. So I thought tuna fish was good for me. I thought turkey was good for me. I thought yogurt was good for me. So why am I not losing weight. Why do I feel so puffy and flabby?

Let's take yogurt, it is not all created equally. Take Greek yogurt, one that I looked at was 6oz. 250 calories. Not bad! But wait, look at fat calories, it is 130. That is more than half of the calories that is fat - that is like 50%. Some people would tell me, that yes it is fried food but it is fried in olive oil, so it is OK. Oil is oil, fat is fat! So a little tidbit, next time before you buy something, look at the label of some of the items you buy, you will be surprise how much fat you have been eating. I am not saying you should totally eliminate fat, you need that. Concentrate on 1/3 or 33% should be from fat and if you are going to have fat - eat the good fat, like avocados, coconut oil.

So what do I eat? A sample of what I eat is quinoa with nuts, dried fruit, fresh fruit, granola with some agave nectar and I pour some almond milk and heat in the microwave. A change over eating oatmeal. That is breakfast and it changes daily. It is whatever I got in the fridge or what I feel like eating.
So if you look at the ingredients that I eat, none of it is high fat.

Now the million dollar question, how do I get rid of that bulge in my stomach? Situps? Crunches? Abs machine? No, no and no - liposuction - well, yeah, that'll work but who got all that money. This is the most difficult area to lose fat and weight. And doing these stomach exercise will only strenghten the stomach muscle but bulge still there. So what should you do? Eat low fat!

That is the reason why I combined these 2 questions because the answer is the same!

Until next time!

Sue

Don't forget to end off your workout with some yoga stretches

Very soon at least I hope. I would like to show the gym some yoga poses that will benefit them and make them stronger and more flexible. Also it will reduce injuries and they will be able to do more next class.

After class, make sure to do some sort of stretching so to not have muscle stiffness.

There are 2 stretches I always do after class, the butterfly and the hurdle stretch followed by plow pose to shoulder stand. OK I lied, that is 4 poses. If you just do those 4, it will help u become more flexible

Stay tuned for more

Sue

Vegetarian Chili - my version

My friends asked what do I eat! I tell them I do vegetarian twice a week. This does not mean just eating vegetables. It means eating a wholesome meal that is compose of protein, fiber, carbs. So at times, I would make a big batch of vegetarian chili good for a a couple of days. Here are the ingredients:

1 package of texturized protein - u can get this in the aisle with the soy cheese- it looks like chopped meat, already cooked
1 can diced or stewed tomatoes
1 onion sliced or chopped
1 pepper sliced or chopped
2 gloves garlic minced

Heat the pot, then add the oil, and then add garlic and stir until u smell the aroma, then add ur onions, peppers, stewed tomatoes and then your protein

You may need to add a little water. Add whatever beans you like,

I used a package of the 2alarm chili - there should be 4 different powders in it - however spicy is however amount you add. This u and the mazo flour u add towards the end. THe package should have instructions.

With the veggies, u can add more - since I don't have numbers for you, I am just speculating.

You can add salt and pepper for taste.

Pretty easy, in 20 mins or so, you got some good chili

I serve it with brown rice, or quinoa or even corn bread and a good slice of whole wheat bread.

Ciao,

Enjoy

Sue

Did I tell you I did karate too?

This was another low in my life when I found karate! Life in general was not happy and going downhill until one day my husband told me try a karate class. It was very intimidating at first with all these big people, I mean tall and robust and mostly guys and rought looking girls. This was back in 1984 when I started my training in Vestal, NY under Master Hidy Ochiai. I merely looked at the classes as ways to improve myself and to once again get my self confidence and self esteem back which was destroyed along the way. I looked martial arts as my savoir to what I have become. Not that I am a loud person but I was once very timid and never voice an opinion. I would never go to a gym without a friend and I would do things out of place. Karate has taught me to be more confident with myself and that tackling a hard project to look at it as being rewarding than being a chore. I am thankful for all my senseis who have taught me many things.

I still love the art but unfortunately, my bad knees gave out and I could no longer stay in these stances without being in excruitiating pain. So what do I do, go from one torture chamber to another. Now, I am at the boxing gym. But all kidding aside, my first love is the martial arts.

Quinoa and what I do with it

What is quinoa? It looks like a grain but I read that it is a fruit. Nevertheless it looks like couscous and it is a complete protein. I was looking for a starch alternative to rice and potatoes and bread since my trainer wanted to me to limit on white starches. Quinoa is high in fiber, high in protein and got lots of essential vitamins. So what do you do with it? I would make a big batch - take 1 C uncooked quinoa, rinsed it and add 2 C water and bring to boil, then simmer for 20 mins or so until water is absorbed. It's ready. You can use vegetable broth or chicken broth too, but I kept it neutral because I am making different dishes such as:

Quinoa for Breakfast: throw in 3/4c cooked quinoa, add nuts, raisins, peanut butter, flaxseed, wheat germ, fresh fruit and some milk or for me it is soymilk or almond milk- heat it - add some agave nectar, or brown sugar or honey

Quinoa for lunch: you can mixed it with any meat, any vegetable and add your sauce, sorta like fried rice instead it is quinoa

Quinoa for the summer- I added chopped tomatoes, onions, cucumbers and feta cheese and add some vinegar and sugar to it

Just a head start - I may invent some more recipes

Happy eating!

Training at the boxing gym was tortuous and painful

So you see the title! Why do I subject myself to this? Because it is indeed true no pain, no gain or rather, no loss, no tone. I joined the BOX-2B-Fit boxing gym in 2008to find myself and to lose weight. I've been on a whole bunch of diet plans, gyms plans, milk shake - I mean soy milk shake plans - they work and then boom you gain it all back. My thoughts at first - here I go again! And it was like that for a while until the gym had this weight loss challenge. So just to workout with my friend, I did it and I never look back. I truly believe this was the best thing I did to get my life back together. I hate exercise, I hate working out and I love to eat but now, I still love to eat but I like to exercise and I like the painful workouts.

So last night was no exceptional! Trainer K put us to the test to challenge ourselves and see if we would cave in. We were all pretty tired and I was sucking wind but we did it - a sense of accomplishment.

Wednesday, more punishment.

I promise I will be putting info about nutrition and recipes.

C YA

Why do I do this? Get up at such a forsaken hour!

So every Tues/Thurs, I get up at 5AM to be out the door to meet my buddies at 5:50AM at Shelley Lake for a short run before heading home for shower and then work. Why do I do this? Because I love my buddies. We called oursevles the SAGgers - Slow Ass Group. When we joined the NCRC Women Begineer's Running Group, we were in the the slowest group and ya know we did not care. We had fun running at our pace, at our stride and chuckling and having a good time. When the program ended, we continued with a great leader Jean who leads this group. Pam, Mel and I would always be together and we had lot of fun even though we are either freezing or hurting. So for a while Pam could not come because she had knee surgery and then Mel hurt her ankle.

So I went running with Norma and Jean. Both of them taught me a lot about running and pacing myself.

This past week, I got real sick so I had to ease back into running. It was great fun this morning to be joining Pam and Mel again.

So looking forward to running again with them on Thurs.

Oh did I say Sat AM as well? That is usually our longer runs.

Take care til next time

My trip to Hong Kong

Besides exercising and eating right, I love my friends and I love to eat. In 2007, I visited my friends in Hong Kong along with my friends from NYC, Singapore, San Francisco, Cananda. We had a great time. I saw a lot of the sites during my visit but never everything. It was not the sights that made the trip, it was the passion of these newly made friends in Hong Kong.

This time in 2010, I once again visited Hong Kong. I am a smaller round now and when I first met up with my friend in NYC, she could not recognize me. She said she is very proud of me. And then arriving at the Hong Kong airport, we met up with our friend in Hong Kong - her first thought was who is this person and ask if I was OK, in good health. I assure her I was. As the other friends got together, I was sitting next to one met in 2007 and she kept asking "where is Sue, I thought she was coming" And the other said "there she is, right next to you" A total shock to her.

Say it this way, when I was carrying all that weight, it was tough getting around in Hong Kong - people hustle and bustle everywhere, walk fast, to everything. No wonder they are thin. And yes, they do eat a high carb diet but I do notice one thing, their portion size per meal is 1/3 of what we eat...So are carbs bad for you? No! It is how much and what you put on it that makes it bad. Even good fruit eat in abunance is bad for you. Us Americans just eat too much.

Check the picture of me in 2007 with my buddies at the Hong Kong airport and the recent posting of me in 2010.

What my friends been asking me

My friends and co-workers have been frustrated with the weight loss and they have been asking me what is it that I am doing that they are not doing. They had wanted to eat exactly what I eat and how much. Well, we all have different tastes and what I like is not what you like. So this took time on my part and my friends. I had asked each of them to create a food journal of what they ate for the week. Then I would evaluate the food choices and come up with suggestions and/or recommendations. I do not try to change their food choices but play with them. The most important thing about weight loss is the amount of fat you eat.

So for instance take a cup of yogurt, we all feel it is very healthy and low calorie, one would think. But look carefully at the nutrition label - yes, I actually read it...Look at the total calories, it would be like 200 - not bad! Now, look at the total calories from fat - Gotcha! I will tell more later why this is important...

My first blog

This is my first attempt at creating this blog. Here I will be adding information about nutrition and my travels and whatever comes to mind. My friends, co-workers have been asking me what I eat to lose weight. I have been coming up with different plans for each of them to help them. So, why not create a blog to help others. When people are successful I smile!