tag:blogger.com,1999:blog-68453683023396451832024-03-04T20:06:28.037-08:00I'm A Fierce Fat Filipina Diva: A Weight Loss AdventureMOtastichttp://www.blogger.com/profile/01305007287314718662noreply@blogger.comBlogger204125tag:blogger.com,1999:blog-6845368302339645183.post-80640064340825261462018-10-30T19:15:00.002-07:002018-10-30T19:15:54.507-07:00I don't know where I would be without softball. Really.<div class="separator" style="clear: both; text-align: center;">
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Marin Social Sports: Sons of Pitches vs. Pitch, Please</div>
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I was in the 7th grade, when I played my first co-ed softball game. Although, it was during a mandatory P.E. class, I completely fell in love with the sport. Unfortunately, I wasn't dedicated enough to pursue it as a recreational sport. Fast forward to high school, my sport of choice was badminton. Heck, I even lettered in badminton. Yes - I was a Varsity member of the team all four years in high school. I need to locate a yearbook and find my team photos. One day. đ</div>
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Four years ago, my husband Donald joined his company co-ed softball team. I wanted to be supportive, so I took on the role of Team Mom. I brought snacks and beverages for 20 somethings and 30 somethings in San Francisco. I decided to do a throw back to our childhood, so I would always bring the 90s childhood standard: CapriSuns. One day, I had to trade in my Team Mom hat to become a team player because they were short a female on the team. TLDR: No female player = team forfeit. Thus, this was the start of my unofficial adult co-ed rec league slow pitch softball career. </div>
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County of Marin - Marin Health & Human Services Softball Team</div>
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<br />Co-ed softball has helped me in many ways over the years, but mostly it has done two things for me:</div>
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1. Co-ed softball brought my husband Donald and I closer together. (Who knew we were so damn competitive?)<br /><br />2. Reminded me that I can be athletic at any size AND still improve. (Unfortunately, I have gained weight over the last four years, however my catching and hitting has improved consistently)</div>
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Why are these lessons important?<br /><br />Lesson #1 is important because...<br />What better test is there for a relationship then to be teammates AND co-managers of various softball teams? We are coaches, players, and cheerleaders for the many softball teams we play on. It has taught us both about the virtues of patience, understanding, but most of all support for each other no matter what...win or lose.<br /><br />Lesson #2 is important because...</div>
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I might have gained weight over the last four years, but I don't want my size to slow me down to improve my skills for a sport I have become passionate about. My weight loss journey is just that: it's a journey. There will be ups and downs. What is the difference now? I am removing more people, places, and things that distract me so I can just focus on one thing: MY HEALTH.</div>
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I will keep moving forward in my health journey and at the same time I will kick butt and take names on the softball field.<br /><br />Looking for a league to join? Are you in the San Francisco/Marin area?<br /><br />Try:<br /><br /><a href="https://www.marinsocialsports.com/">Marin Social Sports</a><br /><a href="http://www.playinthebay.com/">Play in the Bay Sport & Social Club</a></div>
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Do you have a sport you are passionate about? Why do you love it? Share in the comments below - I'd love to hear from you.<br /><br />-FFF Diva Mo<br /></div>
Anonymoushttp://www.blogger.com/profile/00652552239031578666noreply@blogger.com0tag:blogger.com,1999:blog-6845368302339645183.post-50721270185205461232018-09-08T10:49:00.002-07:002018-09-08T10:49:34.027-07:00Dear Lolo Doring<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Calibri;">FFF Diva Mo with her family, 2011</span></div>
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<span style="font-family: Calibri;">Dear Lolo Doring,</span></div>
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<span style="font-family: Calibri;">I canât believe that itâs going to be five years since you
graced this earth. Whenever, I got stressed out I knew I could always calm down
with a simple chat with you. So here goes: You taught me that that âclose
enoughâ wasnât enough. In 2011, our pamilya watched me walk for my MBA degree,
but I was two classes short. I just wanted our family to see me finish, but I
never did. By the time I wanted to go back to school you passed away and it
crushed me. I justified it by saying âclose enough, he at least saw me
graduate.â As each year passed I knew it would be harder to go back, but in
2017 life circumstances changed and I needed to go back & finish what I
started. Itâs been 11 years since I started this original grad school journey,
but Iâm proud to say I got readmitted back to school and god willing I finish
this December. Two classes unfortunately turned into more, but it is what it is
- gotta push through. I have lived the last several years in deep denial and
failure. I know I should be proud that Iâm going back to finish - life after
all is a marathon not a sprint. Donât worry, I know this now. This is why Iâve
been a hermit since January, like Elle Woods studying for her LSATs. I took a
step back from everything. School and my health are my top priorities and
luckily I see the light at the end of the tunnel. In fact Iâm going to
Argentina as a culminating project of my studies - a global consulting trip
with a company based out of Buenos Aires. Please watch over me the next couple
of months. Know that I am finishing this degree not only for myself but for you
and my future kids as a reminder to never let close enough be enough. It took
Mom 10 years to finish her Masters Degree as a full time nurse and part time
student. I guess the apple doesnât fall far from the tree. </span><span style="font-family: "Segoe UI Symbol","sans-serif"; margin: 0px;">đ</span></div>
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<span style="font-family: Calibri;">With all my love,<br />
Moyeen</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic2_S02mGf4ZowTMC3F5iWSUN7AOCBFSZrRG4RfiMOkqv6P8D-Eacx39VB1ywR3mZAsJFfReEB58wx9_9bQWuk6amS7FNSjB_B25mYpdijaWE5zwHYPRxBbwFLG3HqtOKkPmjOTO4qFr4w/s1600/time.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="552" data-original-width="590" height="299" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic2_S02mGf4ZowTMC3F5iWSUN7AOCBFSZrRG4RfiMOkqv6P8D-Eacx39VB1ywR3mZAsJFfReEB58wx9_9bQWuk6amS7FNSjB_B25mYpdijaWE5zwHYPRxBbwFLG3HqtOKkPmjOTO4qFr4w/s320/time.png" width="320" /></a></div>
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<span style="font-family: Calibri;"><span style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; display: inline !important; float: none; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"> FFF Diva Mo with MBA Global Consulting Practicum group & professors in Argentina, 2018</span></span></div>
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<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><span style="font-family: Calibri;"></span>Anonymoushttp://www.blogger.com/profile/00652552239031578666noreply@blogger.com0tag:blogger.com,1999:blog-6845368302339645183.post-35404281236665610362017-09-27T16:58:00.000-07:002017-09-27T16:58:36.598-07:00"I'd rather own little & see the world than own the world and see little of it."<div class="separator" style="clear: both; text-align: center;">
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<b><i>"I'd rather own little & see the world than own the world and see little of it."</i></b></div>
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Have you ever had one of those moments where you need to change your environment or shake things up in your life to break the routine or stale energy? I had this experience last Monday morning. By Monday afternoon, I requested three days off work to visit my sister in Tacoma, WA (near Seattle). By Tuesday evening, my husband Donald bought my plane ticket blindly on Expedia.com. Why did I do this? I just needed an opportunity to reset, outside of my North Bay, CA home environment. I fully acknowledge the privilege that is involved with being able to travel and leave at the drop of a hat. In reality, this decision was shared carefully with me and my husband - we reviewed our life budget and made it work. I am only here for 2.5 days. Not enough time to even sneeze. However, out of all the places to choose to vacation to I chose the Seattle area to specifically see my sister Leilani.</div>
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I am ten pounds away from my weight loss goal. I feel like I am stuck. My sister though is kicking ass and taking names. She has dropped well over 50 lbs and is close to reversing her Type II Diabetes. I just landed late last night after work from San Francisco, and she already booked me for our Wednesday morning kickboxing class (which did kick my ass). She is living life to the beat of her own drum and not letting money (or lack there of) stop her from living. I haven't even spent 24 hours with her and I have already confirmed I am living waaaaaaaay outside of my means and I can do better. You can live life to its fullest without going broke. You can experience adventure without going broke. There is no such thing as broke - it's living within your life budget.</div>
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You might be wondering: "Wow Mo, your husband Donald is so supportive of you just whisking off on vacation without a moment's notice." Yes and no. He is supportive, but the main reason why he worked our life budget to make this happen was because I needed a break to renew and re-balance my mental health. I have branded myself as #MoOnTheGo - I thrive on being busy - or so I thought. I needed a break from work, personal commitments, community work, emails, social media, and technology (yes I know it's ironic considering I am writing this blog post on my tech hiatus). I didn't tell anyone really where I was going. My husband agreed to this trip if I promised to put an away message on both my work AND personal email, plus not post on social media. <i>Keep this trip quiet and sacred.</i> I know it sounds crazy, but I NEVER put on my away message on personal email. Last time I did that was 2012 - I didn't even do that for my own wedding last year! The moment I got off the plane at Sea-Tac, I felt relaxed. I felt unchained from checking email and my social media accounts. To continue this relaxed feeling, my sister decided to take me to the Tacoma Museum today. I literally sat in front of a video of an outdoor installation of inflatable tubes flapping in the wind on a 20 minute loop. I SAT STILL. My sister found me in the museum and was shocked that I was just sitting there quietly. You are probably thinking: "Twenty minutes? What's the big deal?" For someone nicknamed #MoOnTheGo this 20 minutes meant everything. We even wrapped up our visit with 20 minutes in the creative art making room. Leilani and I sat across from each other. She painted a picture of a bowl of fruit. I drew a sketch of my sister with the bowl of fruit she was painting. We hung them on the art wall with pride. I am taking them back to California to give as a gift to our mom. I am 32 years old. The last time I sat down and drew a picture the way I did today I was a teenager and before that I was in middle school. There we were sitting in complete silence. The only sound you heard was my pencil brushing against the paper and my sister's watercolor brush on her sheet of paper.<br /><br />I am sharing this because by sitting in silence or in stillness I am shaking away discomfort. I am uncomfortable with silence and stillness. I am uncomfortable with rest. By having a neverending list of things to do, I am not able to prioritize what I really need to do or want to finish. For example, I am in the process of going back to school to finish my MBA. I walked in 2011 with two classes and a capstone project to finish. I finished my capstone project and passed, but never finished those last two classes. I am here sitting in front of my laptop sitting in a coffee shop in Gig Harbor, WA while my sister is running errands with only two goals - 1) finishing this blog entry 2) writing my MBA personal statement to be able to re-apply into my unfinished graduate school program.<br /><br />Now is the time for me to crowd out the noise. This trip to see my sister was a gift from a higher power and I don't want to waste it.<br /><br />I know my thoughts are all over the place, but I often delay my goals because I strive for perfection which in the end prevents me from even starting in the first place. Not this time - I am striving for the first raw draft. </div>
Anonymoushttp://www.blogger.com/profile/00652552239031578666noreply@blogger.com0Gig Harbor, WA, USA47.329263999999988 -122.5801293000000147.243164999999991 -122.74149080000001 47.415362999999985 -122.41876780000001tag:blogger.com,1999:blog-6845368302339645183.post-66138936305952911622017-09-21T13:43:00.000-07:002017-09-21T13:43:30.071-07:00Do Or Do Not. There Is No Try.<div class="separator" style="clear: both; text-align: center;">
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I started this blog in 2009 as a way to vent but also connect with other folks who were on a journey to a healthier version of them. Originally this blog was about my weight loss journey, but morphed into an on-line therapy support group or ever dare I say it - electronic confessional. Now it is 2017 and I am coming back to the essence of why I started writing in the first place: an opportunity to reflect and hold myself accountable especially to a world of strangers (who eventually actually became my real life friends!).<br />
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But enough about that. Why am I back? A new journey for me has started. My husband Donald and I have decided to do whatever it took to start a family - now in our 30s we were in a tougher spot physically both weighing over 300 lbs. We made a heavy decision for our family in 2016 - we decided to pursue weight loss surgery. <i><b>In a future post, I will dedicate a whole entry as to why we decided to go down this route and it was not a decision that came lightly by any means.</b></i> There are a lot of emotional, physical, and psychological factors involved including addressing stress, food addiction, and other things that we try to bury by eating food for comfort.<br />
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<b><i>**Disclaimer: I am not encouraging folks to go down this route. This is the journey my husband and I are taking. At the end of the day we will still have to eat well and exercise but in summary it gives us the ability to reboot our bodies.**</i></b><br />
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<br />My husband weighed 324 lbs. in January 2017. This was the same number that was my heaviest weight. We used 2016 as a year to see if we could lose the weight again. We both had experiences in our 20's losing about 100 lbs each but something happened in our 30s where it was much harder to lose the weight.<br />
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I am pretty sure you have questions like: "Wait. Why are you choosing surgery as an option? You lost it before, you can do it again!" or "What's wrong with you? Why can't you finish it?" or "Surgery? Really? Isn't that just an out?" </div>
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Ah yes. Trust me. I had these questions roll through my own head, plus the good old "Wow you are a failure" attitude. Here's the thing: Everyone chooses different journeys towards a healthier life. This one is mine. Is it the end all be all solution? HECK NO. Is it for everyone? HECK NO. </div>
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We never considered weight loss surgery before because we used to be big losers and we could do it again, or so we thought. By the beginning of 2017 we moved to at least exploring what surgery and life post-surgery would be like. My husband I were both tasked to lose about 30 lbs each in order to qualify (among other guidelines - p.s. we had different insurance carriers, therefore different activities related to our programs). Long story short, he lost the weight and had his gastric sleeve surgery in May. Today he is in his 240s and is feeling healthier and more confident.<br />
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<b><i>And then there is me. </i></b><br />I am 10 lbs away from my goal weight! Yay! Right? Um. No. I have been 10 lbs away since July. What is holding me back from getting to goal? Am I really ready for this surgery? Do I even want it?<br /><br />Short answer: <i><u><b>Do Or Do Not. There Is No Try.</b></u></i><br />
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I have many friends in my previous weight loss journey who were inspired by my original journey, lost the weight and kept it off. Now I have other friends who started their weight loss surgery pre-op activities and were inspired by me and lost the weight and now are post-op surgery. Do you see a pattern? I'll connect the dots - I have given my time to other people, places, and things and not dedicating the same focus for me. Now it is the end of September and I am still 10 lbs away. New goal is to qualify for surgery this Fall to have surgery before the end of 2017. Now is not the time to half-ass this process anymore. </div>
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<br />I am not going to try to make time for exercise. I WILL DO.<br /><br />I am not going to try to eat healthy everyday. I WILL DO.<br /><br />I am going to try to keep my Sundays open for my meal prep day. I WILL DO.<br /><br />Simply put: <i>Do Or Do Not. There Is No Try.</i></div>
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I WILL try something NEW everyday.<br /><br />I WILL take time out every day to sit still.<br /><br />I WILL achieve my goal by October 31, 2017 because goals without deadlines are just dreams.</div>
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<i><b>I am done with dreaming. #OverIt </b></i><br /></div>
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<br />Anonymoushttp://www.blogger.com/profile/00652552239031578666noreply@blogger.com0tag:blogger.com,1999:blog-6845368302339645183.post-79771783823567047532016-11-08T15:32:00.001-08:002016-11-08T15:32:42.797-08:00Walking Meetings: It's Not Just a West Wing Thing <div class="separator" style="clear: both; text-align: center;">
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<tr><td class="tr-caption" style="text-align: center;">Happy Election Day! #PantsuitNation #ImWithHer</td></tr>
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In honor of <a href="http://www.cbsnews.com/news/presidential-election-2016-results-live-updates/">#Election2016,</a> I thought I would bring up a topic that has helped me avoid sedentary days at work: walking meetings. Believe it or not, it is not just an activity that was portrayed on one of my favorite political shows <a href="https://www.youtube.com/watch?v=CcRIiqwSvcU">The West Wing</a>. <a href="http://well.blogs.nytimes.com/2016/06/22/how-many-calories-we-burn-when-we-sit-stand-or-walk/">The New York Times</a> and <a href="http://www.huffingtonpost.com/2015/04/09/walking-meetings-at-linke_n_7035258.html">Huffington Post</a> both agree that walking meetings are a wonderful strategy to engage with colleagues, create fresh ideas, and get walking steps to fit cardio into the work day.<br />
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<tr><td class="tr-caption" style="text-align: center;">#ProTip: Use tools like <a href="https://www.fitbit.com/">#FitBit</a> for accountability!</td></tr>
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I like to use fancy pedometers like FitBit to keep track of my steps. I have challenges with my husband Donald and other friend across the country. Oddly enough I feel so connected to them even though we may be hundreds of miles apart - yet I still want to out-step them! <i><b>I am not competitive</b> at all, unless it's against my husband, then by all means <b>bring it on.</b></i><br /><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">Start your day off on the right foot...with a walking meeting!</td></tr>
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<i>Walking meetings have been a quick solution for <b>clarity. </b></i>Whenever I am in a mind blank at work or even at home with my hubby I turn to the walking meeting method to help shift the energy in whatever I am fretting about. Surprisingly enough, there have been some pioneers in history who believed that walking meetings were just what the doctor ordered!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4qWPpKC47jegTviggH9BwdJvG4ASGIXLlLlGVIcF_1QMHUMshw8r1kFIKQqcejRLrHEt7gPY91-ryzjqxGEpzjJYTx4D92qRz9nFR1N4NM8XHbdc_tE6_2xkEA_qFVO6x_D4PqpjIqfVR/s1600/15032305_651453670943_1492911751114704990_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4qWPpKC47jegTviggH9BwdJvG4ASGIXLlLlGVIcF_1QMHUMshw8r1kFIKQqcejRLrHEt7gPY91-ryzjqxGEpzjJYTx4D92qRz9nFR1N4NM8XHbdc_tE6_2xkEA_qFVO6x_D4PqpjIqfVR/s320/15032305_651453670943_1492911751114704990_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Walking meetings aren't a new thing.<br /></td></tr>
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Remember folks and friends: <a href="https://www.washingtonpost.com/lifestyle/wellness/the-many-benefits-of-walking-30-minutes-a-day/2015/10/19/cf12c938-71e1-11e5-9cbb-790369643cf9_story.html">30 minutes of walking a day</a> is the best form of prevention! These health benefits include improved body composition (higher muscle-to-fat ratio) and decreased risk for metabolic syndrome (high blood sugar, excess body fat around the waist, high cholesterol and high blood pressure, which together increase the risk of heart disease, diabetes and stroke) - just to name a few!<br /><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">Insert #dropmic here.</td></tr>
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Anonymoushttp://www.blogger.com/profile/00652552239031578666noreply@blogger.com0tag:blogger.com,1999:blog-6845368302339645183.post-20953946485383457552016-11-07T15:51:00.000-08:002016-11-07T15:51:57.390-08:00MOtastic: Five Years LaterHello FFF Diva Fans!<br />
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Five years has passed since my last blog post. Life has definitely changed greatly and I come back to the blogging world for one thing: MOtivation.<br />
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Today, I stepped on the scale and I weighed in at 300 lbs. I thought to myself: "WHAT HAPPENED?! What happened to the gal who got healthier and took back her life?" As I was trying to run through every scenario of whose fault it was, clarity kicked in: "Life happened Maureen. Now it's time to get re-motivated again. Keep moving forward."<br />
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I decided to go back to the beginning of my journey. In 2007, I weighed in at my heaviest at 324 lbs. Today in 2016, I realized I was only 24 lbs away from that number. I found this FFF Diva Blog and started reading its posts from the beginning. <i>Did I have a different mindset in 2009? In 2011 I was starting to gain weight again but I was trying to get it under control. </i>Or so I thought.<br />
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I repeat: <i><b>Life happened. </b></i><br />
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Key Highlights:<br />
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<li>2011: I moved out on my own with the help of amazing friends. </li>
<li>2012: I relocated to my college town and started working towards moving <a href="https://www.linkedin.com/in/mdenieva">my career</a> back to Public Health.</li>
<li>2013: I got back together with my college boyfriend Donald (long distance too!). We ran the <a href="https://www.youtube.com/watch?v=4SiChzHXrYs">2013 Pittsburgh Marathon</a> (as in Pennsylvania). </li>
<li>2014: I got <a href="https://www.youtube.com/watch?v=PPxurFp4yzo">engaged</a>. Chartered a <a href="https://www.facebook.com/RafaelEveningRotaryClub/">Rotary Club</a>. </li>
<li>2015: Ran the 2015 Tiburon FitBit Half Marathon side by side with Donald. Celebrated Filipino American History Month at the <a href="https://www.whitehouse.gov/blog/2015/10/13/historic-celebration-filipino-american-history-month-white-house">White House</a>. I solidified my career in Public Health. <a href="https://www.youtube.com/watch?v=zkWbLJxH3lg">#MoOnTheGo</a></li>
<li>2016: I got married in Pittsburgh, PA. <a href="https://www.youtube.com/watch?v=dGafq3_pYGs">Catholic wedding.</a> <a href="https://www.youtube.com/watch?v=naMSg_dFlCY">Casino reception</a>. <a href="https://www.youtube.com/watch?v=E-XVA2G_lHY">California reception</a>. Became President of my <a href="http://rafaeleveningrotary.com/">Rotary Club</a>. </li>
<li>And a bunch of other <a href="https://www.facebook.com/DominicanAlumni/videos/vb.143563809909/10154671592244910/?type=2&theater">odds and ends</a>. </li>
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My health was no longer a priority. Other people, organizations, and things became a priority. However, somewhere along the way I forgot that I cannot help anyone or anybody else unless I put myself first.</div>
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<i>It's my fault my husband got <b>fat.</b> </i></div>
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Two years before my husband moved to California to start our new life together he lost 80 lbs. Now it is roughly 2.5 years later and he gained it back and then some. He says it's not my fault because I never force fed him, but I do know we are a strong source of enabling each other. Maybe it's my Catholic guilt talking, but still I feel horrible about it.<br />
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<i>Now that I married all I can think about is my timeline for having <b>kids.</b></i></div>
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I have to publicly thank my husband Donald. We were able to have a true heart to heart conversation about children. Yes babies are in our future, but we made a pact - we need to get<b><i> healthier together </i></b>first. </div>
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If you made it this far down the blog post - thank you! I debated back and forth about blogging publicly again but I remembered what this community gifted me with: genuine accountability. I'm back and hope you can re-join me in my health journey in this new chapter in my life!<br />
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With love,</div>
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FFF Diva Mo</div>
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<tr><td class="tr-caption" style="text-align: center;">FFF Diva Mo is now #MoOnTheGo</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Donald and Mo are proud Rotarians</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2a8hQhsDLp2a2MHfkc_suxizNDTxismCloKrgbZuYnobezd1_NZ1CCk4oKMC_o8ObXprLpmnPSz2pvjRZYkrKb2wJneGRleNMzQKpZ7pbr6qTz3bZAu6XUOW2cA7AzQeBKuWHMUHa6nrg/s1600/14368872_647353268183_3621072582362786641_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2a8hQhsDLp2a2MHfkc_suxizNDTxismCloKrgbZuYnobezd1_NZ1CCk4oKMC_o8ObXprLpmnPSz2pvjRZYkrKb2wJneGRleNMzQKpZ7pbr6qTz3bZAu6XUOW2cA7AzQeBKuWHMUHa6nrg/s320/14368872_647353268183_3621072582362786641_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mo and Donald on their wedding day in Pittsburgh, PA: July 2016</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">FFF Diva Mo at 300 lbs. </td></tr>
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Anonymoushttp://www.blogger.com/profile/00652552239031578666noreply@blogger.com0tag:blogger.com,1999:blog-6845368302339645183.post-29599763266189782752011-09-16T10:35:00.000-07:002011-09-16T10:35:47.695-07:00REAL UNEDITED FFF DIVA MO: A New Day. A New Beginning. A New Mo.Hi FFF Diva Fans and Followers! I know it's been ages. I always say things like that. I have been going thru a lot in my personal life, hence why I have been sparingly posting to this blog of mine. I want you to know MAJOR CHANGES are afoot. Below is the 1st entry of my new life blog: "The Girl Called Mo: True Story For Reals" on http://motastictsfr.blogspot.com/. Why did I start a new blog? Well the 1st entry below says it all. Long story short I hired a weight loss life coach to get me thru my weight loss plateau and in the process I will be given LIFE ASSIGNMENTS. My first assignment? - START A NEW UNEDITED AND REAL BLOG ABOUT YOUR UNHAPPINESS AND CHALLENGES OF WEIGHT LOSS THEN TAG THE FOLKS YOU WANT TO READ IT ON YOUR PERSONAL FACEBOOK and let the magic work out itself. So for the next 6 months I WILL NOT BE POSTING to this blog page BUT I invite you to come along for my new journey thru my new blog http://motastictsfr.blogspot.com/. See you in March 2012! =)
All the love,
FFF Diva Mo <3
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A New Day. A New Beginning. A New Mo. (1st blog entry in new blog)
Let's be real: You are probably wondering why you were tagged to read this blog in the first place. You have been directed to read this blog because long story short: In 2011, you have helped me learn something more about myself as an individual and have made some significant impact on my life in the last year. Heavy right? It gets better. Keep reading... For the last year I have been extremely confused and unhappy about my life, my future, my everything especially in regards to my weight loss journey and career planning post MBA graduate school. Since May 2011 to August 2011, I basically regained 30 pounds, took on habits that were unlike me, and just got unfocused. I wanted you to know friends and family that I decided to seek professional help: I hired a weight loss coach. Yep, I brought in the big guns. Why?! Although I was successful to lose almost 100 lbs on my own, since 2008 I have stayed relatively around 250-ish pounds and have not made much progress since then--yes I know it's 3 years later. During the next 6 months my weight loss coach will give me life assignments to complete during this time of healing and self-discovery. There are times where you might get annoyed with me, support me, or quite possibly never talk to me again. And you know what--I am prepared for that. Basically my coach asked me to start a new blog to be truly transparent about myself, my unhappiness, and my real raw weight loss journey struggles and challenges. In other words: I am going thru a detoxification of my life as I currently know it. Life Assignments Due By Next Session: Life Assignment #1: Create a new blog that is completely honest about my current journey.Tag certain individuals who you want to specifically read this blog. Life Assignment #2: Go through ENTIRE Facebook friends list and ask "How does this person add value to my life?" If no value can be established, then delete the individual from my friend's list. Life Assignment #3: Turn off my iPhone completely for 30 minutes per day to make myself completely unavailable. Life Assignment #4: Meditate 10 minutes a day by myself in a quiet place. Life Assignment #5: Clean out entire clothing closet and donate ALL clothes that are either too big or too small for me. Start from scratch. Life Assignment #6: No alcohol. Period. Life Assignment #7: 3 times a day look into the mirror and say: "I am beautiful. I am worthy of living a healthy life. I am going to reach my weight loss goal." Deal of a lifetime: By November 11, 2011, if I follow everything that is asked of me and lose 35 lbs. or more my payment for each coaching session will be majorly discounted. Talk about a true incentive! <3 I am detoxing from everything, but myself. I ask nothing more than for your love and support. However, if this is a journey you don't understand or are uncomfortable with all I can say is this: "You can be in my tribe or walk away." Simple as that. I would love for you to stick around for the adventure, but if you can't I understand and good luck to you! Like I said: "A New Day. A New Beginning. A New Mo." MOtastichttp://www.blogger.com/profile/01305007287314718662noreply@blogger.com2tag:blogger.com,1999:blog-6845368302339645183.post-35814680306678482912011-07-22T11:23:00.000-07:002011-07-22T11:37:10.732-07:00FFF Diva Realization: Mental Vacation<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGD0U-7vkbGRI3q426nmqeFl82UKV-Es3k6VhDjKggnvjnvMVAdbCogT046MK-4Sacb7WXgGBXuGa4u7VVVRVh1691IbvVMHEW5bOlavt_zSRCO6W6JU_4znhATvG9-Z6y1VpZov-AyNRb/s1600/kiss.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGD0U-7vkbGRI3q426nmqeFl82UKV-Es3k6VhDjKggnvjnvMVAdbCogT046MK-4Sacb7WXgGBXuGa4u7VVVRVh1691IbvVMHEW5bOlavt_zSRCO6W6JU_4znhATvG9-Z6y1VpZov-AyNRb/s320/kiss.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5632246818079921922" /></a><br />Life Transitions: July 2011, photo courtesy of Cree Djork<br /><br />Quote of the Day: "Love the body you have today, regardless of what you want it to look like."<br /><br />It's been about two months since I updated this blog. I could go back and explain what I did the last two months, but I will just summarize it as this: I was finding myself through the course of a mental vacation. I seriously vegged out. I was still running, exercising, and skating but in reality I was a lost mess. I delved back into my habits of exercising but eating whatever I wanted. In all honesty I lost sight and track of the former disciplined Maureen. So during my two months off from blogging and other things I am happy to report that I am back and more motivated than ever to lose my last 50 lbs. to get back to my original college weight. Once that is achieved then I can address other things like toned muscles, etc. It's all about the low hanging fruit.<br /><br />I just wanted to let you all know that this journey has had many ups and downs but I can finally see the light. (I know cheesy, but be patient with me, LOL)<br /><br />I'll end on this note: Everyone needs a life reboot from time to time. A life reboot is an opportunity to make change for the better. Almost like wiping the slate clean. I've started my reboot. How about you?<br /><br />Committed to health,<br />FFF Diva MoMOtastichttp://www.blogger.com/profile/01305007287314718662noreply@blogger.com0tag:blogger.com,1999:blog-6845368302339645183.post-61197657309366589602011-05-26T12:43:00.001-07:002011-05-26T12:44:41.908-07:00WLB4: Roller Derby Adventures and MoreWelcome to the final and last week of WLB Season 4! Wow, it has been one heck of a seven week ride hasn't it folks?! I am happy to announce I made some stellar life long friends through this process and have learned a lot more about myself as well as how to stay motivated during a weight loss journey! My hope is that by keeping track with my journey the last 7 weeks kept you inspired to start your own healthier lifestyles too! <br /><br />But DO NOT WORRY! I hope to come back to WLB as a guest blogger AND we can always keep in touch in various ways:<br /><br />Maureen "Mo" De Nieva<br />Facebook: /MOtastic145<br />Personal Blog: www.MOtastic145.blogspot.com<br />Facebook Fan Page for Fierce Fat Filipina Divas: /FFFDivas<br />Facebook Fan Page for Dominican Radio Show: /TwithnickyP<br />Twitter: MOtastic<br />Email: maureen.apa.yli@gmail.com (I also g-chat too)<br /><br />AND if YOU are living in the Bay Area in California we can always meet up and have coffee! I mean it! Or better yet a cool walk or a stellar hike! =)<br /><br />New news and updates:<br /><br />So unfortunately, because of unexpected expenses I couldn't afford to come back to Operation Boot Camp's June session. BUT DO NOT FRET for I will be back for our July camp! What's cool about my OBC family is that THEY WILL ALWAYS BE THERE FOR ME. So, what will I do to keep me fit and accountable until OBC starts? <br /><br />Two things:<br /><br />1. I will be doing a hydrostatic water dunking weigh in to see how much fat % I need to drop. Healthy fat % for a woman is 22% body fat. Yeah, last time I checked I was around 42% give or take, pretty good considering the first time I took it 4 years ago and it was closer to 50% body fat! Yikes! Now you may ask: WHY? BODY FAT TESTING? Well it's a more accurate way to measure your journey versus weight on a scale. See, muscle weighs heavier than fat. So for me I like to measure my journey through metrics: 1) hydrostatic dunk 2) measure inches 3) weight on scale. This makes me feel MUCH MORE positive about the whole weight loss process.<br />For more information: http://www.topendsports.com/testing/tests/underwater.htm<br /><br />2. I signed up for beginner's girl's roller derby boot camp with the Silicon Valley Roller Girls! I just started a week ago. I haven't touched a pair of skates since I was 12 years old and I could barely skate in general. But yesterday at our second practice I was already skating laps and doing basic skating drills. Win status! Now that's progress! Here's to the next 10 weeks! Hopefully I can pass my minimum skating skills test in order to try out for the league, but first thing's first: DO NOT GET HURT MO. HAHA! For more information: http://svrollergirls.com/about.php<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga7bkMHPx_llsJUvf4lEVv0-bxARGG4VTj6GkHewd2YsVch3_iRZjahFSMXJaRGV-hwr7vZf0hmFfBLezx73F1Gr82wsGnf0mpC3bAeHEwrvi1ojWxHjNwvcQz95mlbyJFe2B_5SWbJzLW/s1600/derby.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 238px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga7bkMHPx_llsJUvf4lEVv0-bxARGG4VTj6GkHewd2YsVch3_iRZjahFSMXJaRGV-hwr7vZf0hmFfBLezx73F1Gr82wsGnf0mpC3bAeHEwrvi1ojWxHjNwvcQz95mlbyJFe2B_5SWbJzLW/s320/derby.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5610788116911586914" /></a><br />FFF Diva Mo on the start of her girl's roller derby journey<br /><br />The Rules of Roller Derby<br /><br />You can find the Official Rules at the Women's Flat Track Derby Association's website.<br /><br />How to Play: <br /><br />There are two teams on the track at once. <br />Each team can have no more than five skaters on the track at one time. <br />Each team is made up of one pivot, three blockers, and one jammer. <br />There might be fewer girls on the track at once, depending on if any girls are in the penalty box. <br /><br />Positions:<br /><br />Pivot - Skates in the very front of the pack, controls pack speed and serves as a last line of defense against the opposing jammer. The Pivot has a solid stripe on their helmet cover. <br />Blocker - The blocker's job is to make sure the opposing jammer never gets past them. They work together with other blockers and her pivot to help her jammer through the pack while stopping the opposing jammer. They can help their girl out by whipping them through the pack. Blockers do not wear helmet covers <br />Jammer - The âmoney makerâ. They score all the points. Jammers starts 30 feet behind the pack. They have to skate through the entire pack once and lap the pack before she can begin to score points. Every girl on the opposing team she passes is a point. That includes girls in the penalty box and girls on the floor. The Jammers have a large star on each side of their helmet cover. <br />Lead Jammer - The first jammer to get through the pack passing all skaters legally and in-bounds. The lead jammer can call off the jam anytime she wants after lead jammer status has been earned. Referees will signify lead jammer status with two rapid whistle blasts and by pointing at the jammer. <br /><br />The Game:<br /><br />A bout is 60 minutes broken into two 30 minute periods. Each period is composed of an unlimited number of jams which can last up to 2 minutes. After each jam, the teams have no more than 30 seconds to line up for the next jam. If a skater is not on the track when the whistle blows, her team must skate short.<br /><br /><br />One long whistle blast signals the beginning of a jam and for the pack to begin skating. <br />Two rapid whistle blasts are blown to signal the jammer start. <br />Four whistle blasts signal the end of the jam, which can happen because the two minutes have elapsed or because the lead jammer called off the jam. <br /><br />Penalties to watch out for: <br /><br />Pushing, shoving, punching, grabbing or holding <br />Hitting or jabbing with the elbows <br />Hitting from behind <br />Tripping, kicking, or blocking with skates or legs <br />Blocking or assisting a jammer while twenty feet ahead or behind the pack <br />Blocking or passing skaters out-of-bounds <br /><br />For more check out this video of '09 highlights of SVRG:<br /><iframe width="425" height="349" src="http://www.youtube.com/embed/kP_i2OoQsGk" frameborder="0" allowfullscreen></iframe><br /><br />Yeah, this is going to be an interesting summer, but hopefully after my time here at WLB4 you can still follow my journey at my personal blog:<br /><br />www.blogspot.com/MOtastic145<br /><br />Anyways, rounding out this week...how have all of you been?! Has the weather been beautiful or absolutely dreadful? Have you been able to sneak in workouts in between? Let me know, I'd love to know!<br /><br />Dedicated to health,<br />FFF Diva Mo <3MOtastichttp://www.blogger.com/profile/01305007287314718662noreply@blogger.com1tag:blogger.com,1999:blog-6845368302339645183.post-28802293535042674252011-05-26T12:42:00.002-07:002011-05-26T12:43:05.467-07:00WLB4: Coming Back From a Hiatus<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_bQvBykUXYURlzXIlrK4z1wRgQuqE2rb_jWeMACqfACNnSmmDxQLgz5wfLhp3xQlIq-S0SnM4LlZ2TmgNVNrV8QG5eOQ3ef_XZ5tPf6ly76oBBZXs2JSN0E2NkXLDccuf8ZohW5VADT6N/s1600/OBC.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_bQvBykUXYURlzXIlrK4z1wRgQuqE2rb_jWeMACqfACNnSmmDxQLgz5wfLhp3xQlIq-S0SnM4LlZ2TmgNVNrV8QG5eOQ3ef_XZ5tPf6ly76oBBZXs2JSN0E2NkXLDccuf8ZohW5VADT6N/s320/OBC.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5608945675368302354" /></a><br />Operation Boot Camp: "Always Earned, Never Given"<br /><br />This coming Monday, May 23rd I will be coming back to Operation Boot Camp. For those who don't know, I lost the last 50 lbs by 1) competitively running 2) Operation Boot Camp. However, since my last semester of graduate school had a crazier schedule I actually had to take a break from camp. I haven't been at camp from March-May, however I have been back each month for Bring a Friend Day and Free Community Preview Day on Saturdays.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCoVzfKHUvEekAc70qtT5HOPD0lDLoRintA8YbLldYD02PY0PuFk1crgDue5jHQtchNNmFfEM0nmm4_SMJTHoDKvGuGISEPkogJNwdts2q-c5UGCqQrn_siwpRTznex5rZmJBiqNEL7_Ks/s1600/disco.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 216px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCoVzfKHUvEekAc70qtT5HOPD0lDLoRintA8YbLldYD02PY0PuFk1crgDue5jHQtchNNmFfEM0nmm4_SMJTHoDKvGuGISEPkogJNwdts2q-c5UGCqQrn_siwpRTznex5rZmJBiqNEL7_Ks/s320/disco.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5608951540300180418" /></a><br />Operation Boot Camp Family: 5K Urban Scavenger Hunt, March 2011 (24th out of 180 teams)<br /><br />How do I feel about coming back to 6am outdoor cardio Operation Boot Camp?<br /><br />In one word: SCARED.<br /><br />In five words: SCARED OUT OF MY MIND.<br /><br />Why?!<br /><br />HIATUS. <br /><br />hi¡a¡tusâ â/haÉŞËeÉŞtÉs/ [hahy-ey-tuhs] <br />ânoun, plural -tus¡es, -tus. <br />1. a break or interruption in the continuity of a work, series, action, etc. <br />2. a missing part; gap or lacuna: Scholars attempted to account for the hiatus in the medieval manuscript. <br />3. any gap or opening. <br /><br />Coming back from a hiatus is always hard. Although I have been sticking to my 1/2 marathon running schedule, going to the gym, and meeting with my trainer Jill 1-2 days a week IS NOTHING COMPARED TO EVERYDAY SESSIONS at OBC. This coming Monday is out PT test. We do two PT tests to gauge how you have improved by the end of the 30 days. A PT test consists of running 1 mile, 1 min push-ups, 1 min dips, and 1 min sit-ups. Lord bless me. I feel worried. I feel worried to be the slowest one at camp again. I feel worried that I am not going to be able to keep up. I worked so hard the last year to improve my running and endurance and I feel that I am back at square one. <br /><br />So how am I going to combat the inner negative voices in my head? By telling myself this:<br /><br />"Maureen you CANNOT compare yourself to other people. Your weight loss journey is just as significant and important as everyone else. The only person you should worry about it yourself and YOUR journey. Stay positive. Stay focused."<br /><br />Have you ever felt down because you feel like you are going one step forward, but two steps back? How did you move forward and fight the negative thoughts in your head? I'd love to know.<br /><br />Dedicated to health,<br />FFF Diva MoMOtastichttp://www.blogger.com/profile/01305007287314718662noreply@blogger.com0tag:blogger.com,1999:blog-6845368302339645183.post-89075257608455482542011-05-26T12:42:00.001-07:002011-05-26T12:42:31.979-07:00WLB4: It's a Lifestyle!Hello WLB4 followers! I am back and ready for more! WHY?! I am an MBA graduate! Last Friday I walked in my commencement ceremony for my MBA degree at Dominican University of California!<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEkUOMPpO7AuBniFUcBWjgm7lswvty-M2EkTD98UKoBoTl9lqKDg3OAFlIWZ84M02IbPSRcdmxPNNJmnhNSiX59tZ6yiDbXWEY4c5X0YcbKSbpOCNU9hrWdCGuamSm1A1seKNHqHjB_GD9/s1600/grad.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEkUOMPpO7AuBniFUcBWjgm7lswvty-M2EkTD98UKoBoTl9lqKDg3OAFlIWZ84M02IbPSRcdmxPNNJmnhNSiX59tZ6yiDbXWEY4c5X0YcbKSbpOCNU9hrWdCGuamSm1A1seKNHqHjB_GD9/s320/grad.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5607849821739424594" /></a><br />GraDUation Day: Friday, May 14th, 2011<br /><br />It was an amazing day. I am 26 years old with an MBA degree. What am I going to do now? Sleep. =)<br /><br />In other news this weekend I did the 100th anniversay of the San Francisco Bay to Breakers with my OBC family! I dressed up as Dave from Alvin & the Chipmunks. Good times! It was a 12K (7-ish miles)race through the streets of San Francisco. Long story short: IT WAS A STREET PARTY!<br /><br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg_A83GeydXRAa-CeeXBCRYHSdfe7FZHhJ2mH1QPdHTgkd7td3YSnT3fEON3ejQARZiilxPvh-_HLx3Ns-Awx5l7M79oerIpHBYkSRy1Pj-LpHa5JKyPRDr3t9LJy08Ux8PtdBAq-T3HNy/s1600/7.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 190px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg_A83GeydXRAa-CeeXBCRYHSdfe7FZHhJ2mH1QPdHTgkd7td3YSnT3fEON3ejQARZiilxPvh-_HLx3Ns-Awx5l7M79oerIpHBYkSRy1Pj-LpHa5JKyPRDr3t9LJy08Ux8PtdBAq-T3HNy/s320/7.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5607850507618831922" /></a><br />Operation Boot Camp Family at Mile 7 of the SF Bay to Breakers <br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB664SRRlfV-2eGya2xw4Nx4otO-wtEYsYEvOrXCLyGopyNequ8BDgG1B8lGMLQ99y7smpG588mxZLrIhsZhYSxF0ot_ozrQBpT_iO38V0MdNMaCkpUFUAiD36vuXTcRlXayl_H9HsXdsU/s1600/walk.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB664SRRlfV-2eGya2xw4Nx4otO-wtEYsYEvOrXCLyGopyNequ8BDgG1B8lGMLQ99y7smpG588mxZLrIhsZhYSxF0ot_ozrQBpT_iO38V0MdNMaCkpUFUAiD36vuXTcRlXayl_H9HsXdsU/s320/walk.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5607850859156144370" /></a><br />OBC family with free chocolate milk!<br /><br />Last but not least my favorite news of the day! Today I received this email in my inbox:<br /><br />Dear Athlete,<br /> <br />Congratulations! Weâre pleased to announce that you have been selected to become a member of Team MARATHONÂŽ Bar. Your athletic accomplishments and individual interests were a perfect match for the sponsorsâ goal of building a dedicated team of passionate runners who are committed to staying active. Your 2011 goals, past achievements, future motivations, and overall dedication to the sport and product best demonstrated this commitment. Please see below for important details to getting started with the sponsorship.<br /><br />Cheers!<br />Team MARATHONÂŽ Bar Management<br /><br />That's right folks: FFF Diva Mo is a SPONSORED running athlete! I seriously didn't think this would happen in a million years. I am still reeling from excitement and shock. I can't wait to sport my new Team MARATHON Bar jersey at my running races this year INCLUDING the Nike Women's Marathon in October AND the NIGHT TIME Las Vegas Rock & Roll 1/2 Marathon in December! Let the training begin!<br /><br />Speaking of training...how are all of you with your training endeavors? I know I have been MIA, but I am sure you all have inspirational moments in your journey. I have learned, especially in my last year of grad school that LIFE HAPPENS. This year alone I went from my 280s to 240s to 260s and back down to 250s. THIS YEAR ALONE. But did I stop moving forward regardless of my setbacks? NO. I KEPT MOVING FORWARD. Tomorrow is always a brand new day. Losing weight, living a healthier life, why it's a LIFESTYLE! I just need to stick with it and I will be rewarded not just with weight loss but a more happier and healthier life! I know you can too! <br /><br />Dedicated to health,<br />FFF Diva MoMOtastichttp://www.blogger.com/profile/01305007287314718662noreply@blogger.com0tag:blogger.com,1999:blog-6845368302339645183.post-52813306602071787612011-05-26T12:41:00.000-07:002011-05-26T12:42:00.377-07:00WLB4: Nike Women's Marathon 2011I know, I know. I have been super MIA. Good news though: NOT FOR LONG! Why?! Because I graduate with my MBA degree this Friday! I know this season of WLB4 is coming to a close soon, but I just want to share how wonderful and supportive this community has been. It's not just about weight loss, it's about moving forward and living a healthier lifestyle. Regardless of what happens at the end of these 7 weeks I have made new friends, got a lot of great advice, and hopefully inspired others that YOU TOO CAN SAY YES TO LIFE. A life that is active. A life that is no longer in the shadows or in a size 28 plaid patterned moo moo dress. NO WAY! Not anymore! <br /><br />I am happy to announce that I am officially registered for the 2011 Nike Women's Marathon in San Francisco, California! It is a random lottery race. It's a sold out race of 25,000 participants! Don't know what the NWM is? Well it's hosted by Nike and this year is their 8th race! Proceeds raised go to Lymphoma research. And when you finish either the 1/2 marathon (13.1 miles) or the full marathon (26.2 miles) as a finisher's medal you receive a Tiffany & Co. silver necklace from a HOT San Francisco Fire Fighter in a tuxedo. True story for reals!<br /><br />Last year I signed up to complete the full marathon, but fell behind their slowest pace setter. You HAVE TO COMPLETE the race either the full or the half in 6 hours or less or you don't qualify for the necklace. I was diverted to the half and PR'ed that day (personal record) at 3 hours 28 minutes. This year is pretty special because I am doing a FULL MARATHON schedule with our newly established Women's Running Club called Women Addicted to Running Club (WAR for short). This club consists of my friends both in and outside of Operation Boot Camp. <br /><br />Photos from last year's Nike Women's Marathon 2010:<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOTR1R9PQLQxt6U3zZn8gW8U-0A__rvQ63gEDHarxrAZBCa7BYNck5W5acWFChy2MU_i6Qb3wx_nIlTuYVzfeUBh5A3Oz_HQis-kSWizymQ4hg_SIabGdzLZoMt70TuKRetwzfahuNn_bw/s1600/nike+ladies.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 213px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOTR1R9PQLQxt6U3zZn8gW8U-0A__rvQ63gEDHarxrAZBCa7BYNck5W5acWFChy2MU_i6Qb3wx_nIlTuYVzfeUBh5A3Oz_HQis-kSWizymQ4hg_SIabGdzLZoMt70TuKRetwzfahuNn_bw/s320/nike+ladies.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5605620921018818818" /></a><br />Ladies of OBC! We are running the 2011 race together this time! <br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRQEvdcvqfkrxSL4Sx-UDUddbrpHEUPLbaDzNPd5RNVrrVkLqBwYCvDGqO-_mnK18nS6ltqf_ZXXRntkln_T5zDDrrEEq-RZqmK2PG3l6WG75kE-iQoEMi_bPn5QZfCRMLbCBl_vLheEon/s1600/hero.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 213px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRQEvdcvqfkrxSL4Sx-UDUddbrpHEUPLbaDzNPd5RNVrrVkLqBwYCvDGqO-_mnK18nS6ltqf_ZXXRntkln_T5zDDrrEEq-RZqmK2PG3l6WG75kE-iQoEMi_bPn5QZfCRMLbCBl_vLheEon/s320/hero.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5605620688317957266" /></a><br />One of my dearest friends, OBC Instructor, and one of my heroines: Alex Mijares<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghW-95fMR3k8aqYcqpdaW8EOCnh4mpeN2clwa90bMxO2kzmly5tTLgoVyubfa7yT8SbIBJnZYgLcLge5VhJUJTt8NkMXhjaD7S4jplopPNxZF5756NFX2OdfJZZ5XDv8M1gx5Zh1UCSSEo/s1600/nike.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 254px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghW-95fMR3k8aqYcqpdaW8EOCnh4mpeN2clwa90bMxO2kzmly5tTLgoVyubfa7yT8SbIBJnZYgLcLge5VhJUJTt8NkMXhjaD7S4jplopPNxZF5756NFX2OdfJZZ5XDv8M1gx5Zh1UCSSEo/s320/nike.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5605620505968452450" /></a><br />At the finish line post race with my Tiffany's blue box!<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDhFpchA_7PS_onLYSe4fDFOauabuUxHUz6-ux-qR0kYTBFdsiLPqXwCGt1dsGMdLyAi5myqBwh0Uu2hA2wIVonhrI3SKX2VVOnf2kFltIoZJ0VVrhRCXkPr_H6dXt5Xp7o_aWMrdyDG7G/s1600/name.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDhFpchA_7PS_onLYSe4fDFOauabuUxHUz6-ux-qR0kYTBFdsiLPqXwCGt1dsGMdLyAi5myqBwh0Uu2hA2wIVonhrI3SKX2VVOnf2kFltIoZJ0VVrhRCXkPr_H6dXt5Xp7o_aWMrdyDG7G/s320/name.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5605620309548157058" /></a><br />Pointing to my name written on a wall of all 25,000 participants last year<br /><br />If you would like more information: Nike Women's Marathon Blog<br />http://inside.nike.com/blogs/nikerunning_events-en_US/?tags=nike_womens_marathon_2011<br /><br />Have you ever ran/walked/jogged a full or 1/2 marathon? If so, which one? If so, what inspired you to do it in the first place?<br /><br />ALSO, if you haven't ran/walked/jogged a long endurance race, would you want to? What do you think you need to succeed or stay movtivated?<br /><br />Dedicated to health,<br />FFF Diva MoMOtastichttp://www.blogger.com/profile/01305007287314718662noreply@blogger.com0tag:blogger.com,1999:blog-6845368302339645183.post-68033678424369760252011-05-26T12:40:00.002-07:002011-05-26T12:41:25.144-07:00WLB4: How to Run Injury Free!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAuIyuR0RX7DuafKNZtIOlQBY4ibsyLgewE3hXxuPvW37v8cMwGTigkqZhuIiYFVFWbM5RbzzZxxoET4zJyl5f7ANZN4H_XvBI2p4b3ZPFq4xbn0kSEDOv98lWhE7D4x6LC1Pgl7gJXw-E/s1600/injuryfreerunner.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAuIyuR0RX7DuafKNZtIOlQBY4ibsyLgewE3hXxuPvW37v8cMwGTigkqZhuIiYFVFWbM5RbzzZxxoET4zJyl5f7ANZN4H_XvBI2p4b3ZPFq4xbn0kSEDOv98lWhE7D4x6LC1Pgl7gJXw-E/s320/injuryfreerunner.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5603008110727199106" /></a><br /><br />How to Run Injury-Free<br /><br />By Jeff Galloway <br />For Active.com <br /><br />One of my proudest accomplishments is being free of overuse injuries for almost 30 years. Below you will find the risks and the ways to avoid them. <br /><br />My advice comes from working with over 200,000 runners in Galloway training groups, one-day running schools, Tahoe retreats, e-coaching and individual consultations. As runners send me the results of my suggestions, I adjust the training and rest schedules. The current injury-free program is listed below, but I continue to look for better ways of avoiding problems and reducing downtime. <br /><br />Fewer Days of Training Per Week <br /><br />Those who run three days a week have the lowest rate of injury. I believe that almost all runners, except for Olympic candidates and world record aspirants, can be just as fit and perform as well running every other day. This may involve two-a-day workouts and more quality on each day. <br /><br />Having 48 hours between runs is like magic in repairing damage. Those who insert a short and slow jog on recovery day (junk miles) are not allowing for complete recovery. When a client complains about lingering aches and pains, I cut them back to every other day and the problems usually go away. <br /><br />Go Slower on the Long Runs <br /><br />After 30 years of tracking injuries during marathon training programs, I've found that most are due to running the long ones too fast. You can't run the long ones too slowly--you get the same endurance whether you go very fast or very slow. Slow running will allow your legs to recover faster. The fastest that I want our Galloway Training groups to run is two minutes per mile slower than goal pace. Many run three or four min/mi slower and experience very fast recovery. Be sure to slow down as the temperature increases: 30 sec/mi slower for each 5 degrees of temperature increase above 60 degrees Fahrenheit. <br /><br />More Walk Breaks <br /><br />The continuous use of any muscle used the same way, increases fatigue more rapidly. Continuing to run continuously, with fatigued muscles, will greatly increase the chance of injury. You'll see on my website the recommended frequency of walk breaks, based upon pace. If you have aches and pains already, it is best to walk more often, from the beginning, than is recommended. The most important walk breaks are those taken in the beginning of the run, for these can erase all of the fatigue. Walk breaks will also tend to produce a faster time in all races from 5K up. The average improvement in a marathon among those who've run several without walk breaks is 13 minutes faster by taking the strategic walks. <br /><br />Don't Stretch if You Have an Ache, Pain or Injury <br /><br />Stretching a tight or injured muscle or tendon will increase the damage dramatically. Even one stretch will produce tears in the fibers, resulting in a longer recovery. Stretching a muscle that has been tightened by running can injure it within a minute. Massage is a great way to deal with the natural tightening produced by running. The tightening is mostly a good thing, allowing you to run more efficiently. <br /><br />Be Careful With Speed Training <br /><br />Speed workouts produce a lot of injuries. You can reduce the odds of this happening by warming up very well, doing a few light accelerations as described in my books Testing Yourself, Year-Round Plan, Half Marathon and Marathon. Other important injury-reduction factors are the following walking more between each speed repetition and staying smooth at the expense of time. Don't strain to run a certain time. This is most important at the end of a workout. <br /><br />Never Push Through Pain, Inflammation or Loss-of-Function <br /><br />If you experience one of the above, stop the run immediately. Continuing to run for another block or another lap will often produce multiples of damage requiring weeks or months off for repair--instead of days. <br /><br />For more information, see Jeff's books Marathon, Half-Marathon, Running--A Year Round Plan, Walking -- The Complete Book and Galloway's Book on Running, 2nd Ed. These are available, autographed, from www.RunInjuryFree.com. Join Jeff's blog: www.jeffgallowayblog.com <br /><br />---------------------------<br /><br />FFF Diva Mo's Take: How To Run Injury Free<br />The bottomline is KNOW YOUR BODY and ASK QUESTIONS. If you don't ask your doctor, your trainer, or physical therapist what's going on with your pains and aches how will you know if it is a short term or long term injury. Trust me, PREVENTION of injury is very important and therefore stretching before and after a major run or cardio exercise is good for you. <br /><br />I run to be free outdoors and be "one with nature." Running outdoors is definitely more refreshing than running indoors!<br /><br />WHY DO YOU RUN?! WHY DO YOU WALK?! WHY DO YOU JOG?! I'd love to know!<br /><br />---------------------------<br /><br />FFF Diva Mo: Where have you been?!<br /><br />I know, I know. It's been like 10 years since my last WLB blog post! Trust me, I will make it up to y'all this weekend. I have this goal of at LEAST 3 posts a week, but I have been busy this week. WHY? I am graduating next Friday with my Masters in Business Administration (MBA degree) from Dominican University of California in Marin County, California (north of the Golden Gate Bridge and San Francisco). It's taken 2 MBA program changes, a 7 month hiatus, and 4 years of commuting multiple days a week from South San Jose to Marin (that's 180 miles roundtrip!) while working full time and doing the 7 million other things I do to FINALLY get to this day: GRADUATION! And since it is also Mother's Day weekend, to honor my Mother I am wearing HER graduation gown she used when she graduated with her Masters degree in Counseling Psychology from Santa Clara University. What else can make this day more special: knowing I paid my ENTIRE MBA degree out of pocket. How? The moment I graduated from Dominican in 2007 I moved home like a good Filipino Catholic girl. Since I live at home and commute I have been able to pay tuition on my own and with the help of family from time to time. This degree is definitely a FULL FAMILY EFFORT.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX2eBVel3JERtb3zcRCoJRSEz8xcZBvmuvj-Im-TZSb2x6P4NtBOPRjidZlzBrXICR0HW478sWvigJgz4X7W0kKybwO8tjzilRomPGPiN18oK8HqLm7K1B5nHmmbvTu6VV_N0d3mfR3i5m/s1600/grad.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX2eBVel3JERtb3zcRCoJRSEz8xcZBvmuvj-Im-TZSb2x6P4NtBOPRjidZlzBrXICR0HW478sWvigJgz4X7W0kKybwO8tjzilRomPGPiN18oK8HqLm7K1B5nHmmbvTu6VV_N0d3mfR3i5m/s320/grad.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5603755185125398082" /></a><br />My graduation tickets, cap, tassel, hood (stole), AND a ticket from the San Rafael Police Department: yeah it's been a long week, LOL<br /><br />Also, this past weekend I was an elected official at the California Democratic Party Convention in Sacramento. I am the District Delegate for Assembly District 24 (South San Jose and Campbell) AND I am the Vice-President of Membership for the Silicon Valley Young Democrats. I do a lot. <br /><br />Some photos from Sacramento:<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKPwM1XBwwYgQyE31jSsntcjJiHKFBChg3yhYzBbtUfjeGGiKlrigRU4QPR5PVijDpqvBZ_2N_mzyBB0j_yPEBLcSdX2ocyN9jK5C9RzxU0rm7FB7Fw_0iez-5lekQB4JIZtzjThnf4fTH/s1600/bernie.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 254px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKPwM1XBwwYgQyE31jSsntcjJiHKFBChg3yhYzBbtUfjeGGiKlrigRU4QPR5PVijDpqvBZ_2N_mzyBB0j_yPEBLcSdX2ocyN9jK5C9RzxU0rm7FB7Fw_0iez-5lekQB4JIZtzjThnf4fTH/s320/bernie.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5603755580956541554" /></a><br />Silicon Valley Young Dmeocrats with U.S. Senator Bernie Sanders<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOD92CoVrlEMi7N9wHYf5eTTlZIq7eUPCFV621OLuJJg1shNcfX5TLMzXv8l6o-iWYWHUSu8R4UDIBeHt71o7meR6vZwD8-U0h_EDC7h8PJVGAbMouPpf4gK_tXdsG1yhSgiKrCINH3-Gg/s1600/gavin.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 285px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOD92CoVrlEMi7N9wHYf5eTTlZIq7eUPCFV621OLuJJg1shNcfX5TLMzXv8l6o-iWYWHUSu8R4UDIBeHt71o7meR6vZwD8-U0h_EDC7h8PJVGAbMouPpf4gK_tXdsG1yhSgiKrCINH3-Gg/s320/gavin.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5603755514662267890" /></a><br />With former San Francisco Mayor Gavin Newsom, now Lt. Governor of California<br /><br />This weekend will be full of final preparation for graduation next week, but more importantly it will also be MOTHER'S DAY! My brother and I plan to take our Mom for lunch and a nice walk together around the park. What will you be doing to be active and celebrate Mother's Day this weekend?!<br /><br />Dedicated to health,<br />FFF Diva MoMOtastichttp://www.blogger.com/profile/01305007287314718662noreply@blogger.com0tag:blogger.com,1999:blog-6845368302339645183.post-71066355483358010702011-05-26T12:40:00.001-07:002011-05-26T12:40:55.835-07:00WLB4: Yum! Feelings!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbR5WvaFY-lkY_GAvXC9gSVRIOMtV3MfOP_3PNrayFKaYmXx9znTTTB7Q201rZvwOVjJ1uD3ANvn2OM9CbUrc-5ZPWzIyiPdorNnPILJnQD5vKQQNdCnzyHoWyE4tDnFjBdDJf1h_0q4w3/s1600/food-journal.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 213px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbR5WvaFY-lkY_GAvXC9gSVRIOMtV3MfOP_3PNrayFKaYmXx9znTTTB7Q201rZvwOVjJ1uD3ANvn2OM9CbUrc-5ZPWzIyiPdorNnPILJnQD5vKQQNdCnzyHoWyE4tDnFjBdDJf1h_0q4w3/s320/food-journal.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5600767801080113634" /></a><br /><br />Again today's blog entry is thanks to my good friend Kramer. He is an amazing source of inspiration. True story for reals.<br /><br />Today's conversation over G-Chat with the amazing Kramer...<br /><br />Kramer: Dude. My diet yesterday was of paramount suckery.<br />Me: It's not like you ate a fried turkey! Or did you?! LOL<br />Kramer: No, a fried cow!!<br />Me: You mean, a hamburger?<br />Kramer: insert his food log entry here which documented the hamburger at lunch <br />Me: Here's the thing...you wrote it down. I had 5 fried mozzarella cheese sticks yesterday and I wrote it down. Will I eat that again today? Heck no! Why did I eat it yesterday? I wrote that down too.<br />Kramer: You wrote why you ate it yesterday?<br />Me: When I cheat or eat poorly I always write why, whatever stupid reason it was.<br />Kramer: Oh! Never thought of that - writing a reason...<br />Me: So I can keep track of a pattern of my eating of bad things. For example I ate 5 mozzarella and next to the food log entry my reason was: Feeling wompy about boys. In the past I have wrote: Needed to stay awake during drive home. And so on and so forth.<br />Kramer: LOL @ "Wompy" <br />Me: Haha, right?! I am all about feelings. A lot of my bad eating is associated to how I am feeling. I like to eat my feelings.<br />Kramer: Yeah me too. That was one of my burgers yesterday.<br />Me: I think we have found a topic for today's blog!<br />Kramer: =)<br /><br />Bottomline I explained to him: Our food logs keep us accountable. Having someone read and review our food logs keep us accountable. We are forced to see how we ate and if we diverted from healthy eating. Also by keeping track how we feel when we eat it helps us later on, especially if we suffer from emotional eating so we can avoid the situation or the triggers altogether. If we lie in our food logs, we are lying to ourselves, and in the end it would only be YOU who'd be suffering. <br /><br />Do you keep a food log or exercise journal? Do you battle emotional eating? Do you know what your triggers are for binge eating? I know these sound like heavy questions, but it is something I had to honestly address in my weight loss journey. If you would like more insight on this feel free to either share here or privately email me. I promise I will respond to all of your questions and messages because this is something I still battle today.<br /><br />I know I slipped up and ate fried cheese sticks yesterday. However, I do not regret it because at that moment I needed it. I am NOT supporting eating poorly or having a cheat meal on an everyday basis, but I am supporting this: once in a while you need a little taste to satisfy your craving. For some it's a small bite of dark chocolate. Think about it: if you don't satisfy your small craving a couple of days later something emotionally big might happen and you end up eating a friend Denny's Sampler appetizer meal all by yourself. THEN where would you be? BACK AT SQUARE ONE. I learned yesterday that I should have reached for something healthier when I was feeling emotionally down. I wrote it down for accountability. Now if this were to happen again next week I will choose either a) carrot sticks b) a run. <br /><br />Life is all about options and choice, but in order to achieve the quality of life you want to achieve you have to also evaluate your decisions.<br /><br />Dedicated to health,<br />FFF Diva MoMOtastichttp://www.blogger.com/profile/01305007287314718662noreply@blogger.com0tag:blogger.com,1999:blog-6845368302339645183.post-5449481564812878432011-05-26T12:39:00.002-07:002011-05-26T12:40:26.404-07:00WLB4: The Truth About The Coconut Water Craze<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYfBZTBtlNyaZRMDzZ0FsNvtg9mER8b4hT-OrrEkXucep8evsBAirNSRXOZCjHe9ER-1pzKXSR7I-pSjn21O4CnNL3IrcTUEn2pRSdc8sq_os8fNwV4TTpk16lDucQcBJXkMcBAlDpMMid/s1600/coconut.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 239px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYfBZTBtlNyaZRMDzZ0FsNvtg9mER8b4hT-OrrEkXucep8evsBAirNSRXOZCjHe9ER-1pzKXSR7I-pSjn21O4CnNL3IrcTUEn2pRSdc8sq_os8fNwV4TTpk16lDucQcBJXkMcBAlDpMMid/s320/coconut.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5600758974958575378" /></a><br /><br />"The Truth About Coconut Water"<br />By Allison Baker, SELF<br />Source: <br />http://shine.yahoo.com/channel/food/the-truth-about-coconut-water-2476008/print<br /><br />It's all over the supermarkets and a big splash with celebs (like Madonna). Here are the real facts about this water craze.<br /><br />The talk: It speeds up your metabolism.<br />The truth: "This is an urban legend," says Liz Applegate, Ph.D., director of sports nutrition at the University of California in Davis. "There is no valid research proving it." <br />Another, albeit contradictory, myth: Coconut water makes you fat. This bad rap came from coconut milk, which is made from pressed coconut meat and packs 445 calories per cup, most from saturated fat. The water (the fluid in young coconuts) has only 46 calories per cup. Of course, for a truly trimming sip, opt for zero-calorie water, coffee or tea.<br /><br />The talk: It's nature's sport drink<br />The truth: It's a fine postworkout chug for the average active Jane, but it falls short for more hard-core athletes. <br />The gist: When you exercise, you sweat out a lot of sodium and some potassium. You should replace both after intense sweat sessions (more than an hour a day), so your muscles contract properly. Coconut water is a potassium powerhouse, delivering roughly 600 milligrams per cup, about 175 mg more than a banana does and 13 times what most sport drinks offer. "The problem is that it has only about 30 milligrams of sodium per cup; we lose much more than that during a long workout," Applegate says. Thus, serious athletes may need a sport beverage with a higher sodium-to-potassium ratio, such as Gatorade or Powerade Ion4; lighter exercisers can rehydrate with whatever they like best, including coconut water or plain H²O.<br /><br />The talk: It makes you look younger<br />The truth: Coconut water contains cytokinins, plant hormones shown to slow the aging process in plants and fruit flies, according to a study in Molecules. Alas, the benefits aren't yet proven in humans. The search for the fountain of youth continues.<br /><br />The talk: It's a hangover helper<br />The truth: There's a reason the morning after a bender is so painful: Alcohol dehydrates you, leading to nausea and headaches. Like any drink, coconut water refills your H²O stores, but plain water does the job just as well, notes Samir Zakhari, Ph.D., director of the Division of Metabolism and Health Effects at the National Institute on Alcohol Abuse and Alcoholism. As for electrolytes, our kidneys preserve them when we drink, so there's no need to replace them with coconut water. If the taste lifts your postspirits spirits, go for it; but you can save cash (and calories) with the tap.<br /><br />The talk: It protects your ticker<br />The truth: Diets high in potassium can help lower blood pressure and promote heart health, says Andrea Giancoli, R.D., spokeswoman for the American Dietetic Association. Coconut water is a good source of the mineral, but it's better to get it from whole foods like veggies (spinach, sweet potatoes) and lowfat milk, which supply additional heart-healthy nutrients such as fiber and vitamin D.<br /><br />Three more ways to crack this nut<br /><br />1. Coconut milk: A sweet alternative to regular dairy, coconut milk is derived from the white meat of a mature coconut, and it provides almost as much healthy potassium as coconut water does. But beware its high saturated-fat content: One cup has about 43 grams. <br /><br />2. Coconut milk beverage: Diluted with water, it contains about five times fewer calories than conventional coconut milk. It tastes richer than coconut water.<br /><br />3. Shredded coconut: Coconut meat isn't as high in potassium or sodium as coconut water, and it has about 388 calories and 22 g of saturated fat per cup. If you're tempted to cover yours in chocolate, opt for a snack-sized candy bar dipped in antioxidant-rich dark chocolate, which has only 80 calories and 3.5 g of saturated fat. (Don't mind if we do, Mounds bar!)<br /><br />----------------------------------<br /><br />FFF Diva Mo's take on the coconut water craze:<br /><br />Personally, since I am Filipino I have always drank either coconut water or coconut milk. It has always been a staple product in my household growing up. In fact when we need shredded coconut for Filipino desserts, one of my favorite things to do is crack open a fresh coconut and drink the water inside, before I shredded it. <br /><br />I didn't realize it was an actual craze until I saw SOOOOOOOOO many people at the gym drinking Zico brand coconut water that they picked up from Whole foods. What is my take on it? Coconut water WILL NEVER replace a sports drink or a protein drink after a longer workout. I think of coconut water as flavored water, for people to be able to get their 8 glass water intake for the day without it tasting so bland. Bottomline: It's nature's Crystal Light. Haha!<br /><br />What's your opinion about the coconut water craze? I'd love to know!<br /><br />Dedicated to health,<br />FFF Diva MoMOtastichttp://www.blogger.com/profile/01305007287314718662noreply@blogger.com0tag:blogger.com,1999:blog-6845368302339645183.post-22430254433857630692011-05-26T12:39:00.001-07:002011-05-26T12:39:49.617-07:00WLB4: On Simple Confidence and AccountabilityHave you ever opened a newspaper or read an article and say to yourself: "Oh my goodness, this is ABOUT ME!" I subscribe to e-newsletter called Tiny Buddha and today's topic was about CONFIDENCE. <br /><br />On Simple Confidence by Lori Deschene<br /><br />Source: www.tinybuddha.com<br /><br />âConfidence is preparation. Everything else is beyond your control.â -Richard Kline<br /><br />People often think confidence means knowing you can create the outcome you desire. To some extent it does, but this idea isnât universally true for anyone. No matter how talented, smart, or capable you are, you cannot predict or control everything that happens in your life.<br /><br />Even confident people lose jobs, relationships, and even their health.<br />Confidence comes from knowing your competence but acknowledging itâs not solely responsible for creating your world. When you take that weight off your shoulders and realize that sometimes the twists and turns have nothing to do with what you did or should have done, itâs easier to feel confident in what you bring to the table.<br />Today if you feel insecure about something youâre working toward, pull your focus away from the outcome and back to your output. Focus on what you have to offer and how well you can use it. Do your homework, do the legwork, and then know youâre doing everything you possibly can.<br /><br />Thereâs a lot we canât control in life, but we can know weâre doing our best with the things that are within our control.<br /><br />FFF Diva Mo's Take: In order to move forward in life, sometimes you just need to let go. Focus on you. Focus on what you know. Be good at you, then everything else will fall naturally into place. <br /><br />-----------------------------<br /><br />Getting Back on the Wagon...<br /><br />Yesterday, was my first training session with my personal trainer Jill in about a week. I didn't get to see Jill last week because my school schedule got crazier, so we took last week off and came back to train hard. How it went down:<br /><br />10 minute run<br />3 set rotations of ab and leg exercises<br />lifting weights while standing on a stability Bosu Ball<br />jump rope, sit ups, v-sit-ups<br /><br />And that was what I can remember off the top of my head. It was hard, because even though last week I have been maintaining my 1/2 marathon training schedule, TRAINING with weights is completely DIFFERENT. COMPLETELY. Boy was my body pushed and my abs were on fire. P.S. Thanks Jill!<br /><br />I also bought myself a new food log and exercise jorunal so I can hold myself accountable. Jill has volunteered to read and review my progress regarding eating and exercise, in order to make corrections along the way. THIS IS WHAT I NEED: ACCOUNTABILITY.<br /><br />---------------------<br /><br />FFF DIVA MO'S INNER CIRCLE: INSPIRATIONAL ACCOUNTABILITY<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIhjqbwh_XqtbAdukmp0ZJ3IGzPLSkFynab6DN8GUfV6dphE4zdi8pYt6Ib9w3iNw-sSp9wwS9hv7QfbzdvOX14B1Ug2bjb8RmcaIabsyfiynmhXe3lpOWvdtRb0XwYTUWjp2JrFSYw71p/s1600/marisa.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIhjqbwh_XqtbAdukmp0ZJ3IGzPLSkFynab6DN8GUfV6dphE4zdi8pYt6Ib9w3iNw-sSp9wwS9hv7QfbzdvOX14B1Ug2bjb8RmcaIabsyfiynmhXe3lpOWvdtRb0XwYTUWjp2JrFSYw71p/s320/marisa.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5600023682165212418" /></a><br />Meet my friend Marisa--Miss Accountability herself<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtjJA_Goazm4C8j66T3fYOwquyxw5FhMFqKpmHpDra2m3DyO98CGmXM_zt28Hom1Yk6JKy1_69ybOCij5ePMOmmJZxVOMZd0Q0lULZUPwQqx5EGRDqspb-U3ta6xzXNvBuvb4kR2Q1kM9n/s1600/Lamb.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtjJA_Goazm4C8j66T3fYOwquyxw5FhMFqKpmHpDra2m3DyO98CGmXM_zt28Hom1Yk6JKy1_69ybOCij5ePMOmmJZxVOMZd0Q0lULZUPwQqx5EGRDqspb-U3ta6xzXNvBuvb4kR2Q1kM9n/s320/Lamb.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5600023946043866946" /></a><br />Easter 2011 w/ Marisa's Chocolate Lamb<br /><br />Meet my friend Marisa. She and I have known each other since high school. In fact I was her sponsor for confirmation (yes I am a total Filipino Catholic girl). Anyways, long story short is that even when she moved to Southern California for college and eventually her Hollywood career (behind the scenes, producing, etc.) we always held each other accountable even though we had hundreds of miles between us. If there was any type of internal struggle about emotional eating or motivation for exercise we were there for each other. <br /><br />What's my point? My point is accountability doesn't have to just be from a person who is physically here such as a trainer or a spouse, in fact it can be found in different forms such as a call, a "Hello!" text, or even a "Hey how are you?" email or Facebook post. The key thing about accountability though is CONSISTENCY. That is the beautiful thing about my friendship with Marisa: her accountability is consistent. If you have consistent accountability you'll always have a support system available to you when you need it.<br /><br />Happy Tuesday folks!<br /><br />Dedicated to your health,<br />FFF Diva MoMOtastichttp://www.blogger.com/profile/01305007287314718662noreply@blogger.com0tag:blogger.com,1999:blog-6845368302339645183.post-42849249877130270722011-05-26T12:38:00.002-07:002011-05-26T12:39:15.863-07:00WLB4: Marin County 1/2 Marathon Mania!HAPPY MOTIVATIONAL MONDAY!!!!! What did you do this weekend to get your butt off the couch? Did you go swimming in the blue ocean water of the Pacific? Did you cycle 8 miles down your favorite woodsy trail? Did you take your dog on a stellar hike in the mountains? Please feel free to share!<br /><br />----------------------------------------------<br /><br />What did FFF Diva Mo do? She ran the Marin County 1/2 Marathon (13.1 miles)!<br /><br />Actually, I ran 14.3 miles. Why?! Because I accidentally missed the final turn and went around the long way. So even though I didn't get an official time with my running time chip, I STILL wore my Running Garmin GPS watch. So I ran 14.3 miles of mostly hills and trails in 3 hours and 40 minutes and 35 seconds! I beat the meat wagon! What is the meat wagon?! The meat wagon is the truck that sweeps people up if they are still on the course. The course officially closed at 3 hours and 45 minutes, but I beat the last sweeper, HOWEVER I definitely was THE LAST PERSON to finish the race. Did I care? Not really. Why?!<br /><br />This was quote on a sign I saw on the course of the Marin County 1/2 Marathon:<br />"The toroise and the hare BOTH finished the race." <br /><br />I didn't care if I came in last. All I cared about was beating the meat wagon, which I did! This was my 4th 1/2 marathon I have ever completed. It was tough because the majority of it was hills and natural running trails. The photos alone below can describe what I went through, haha.<br /><br />What else was super awesome was that my college's Cross Country team was present and cheered me on. I was so moved that I actually wrote an email to their coach and team:<br /><br />Hello Larry,<br /> <br />I just wanted to personally thank you, your family, and the Dominican Cross Country Team for volunteering and cheering on runners at the Marin County 1/2 Marathon, 10K, & 5K race this past Saturday! = )<br /> <br />When I literally ran into you and your family at Mile 7 and saw you all wearing your Dominican gear I was definitely proud and touched that Dominican was being represented at a fine event in the community. This is why, while drinking the water you provided me, I stopped and introduced myself. However, what was more moving was when I hit Mile 9 and saw/heard the Dominican Cross Country team cheering me on, because they knew I was a Dominican alum. <br /> <br />When I learned Dominican was adding a Cross Country Team I was genuinely excited. Why? Because I have found a new love in running. Running has saved my life. <br /> <br />During my four years at Dominican I gained 124 lbs, and graduated in 2007 at 320 lbs. Since then I have lost close to 100 lbs, thanks to good nutrition and exercise. I have been competitively running since May 2009 and in less than a year completed my first 5K, 10K, 1/2 marathon, and full marathon. Bottom line: All of you literally made my day when you cheered and motivated me to finish the last 4.1 miles of my race. I am truly grateful for your spirit and kindness and hope to see you and the entire team at other races, not just volunteering, but running and representing our great university. <br /> <br />If there is anything I can do to personally help and support the Dominican Cross Country team please let me know. You have a new fan and friend in me.<br /> <br />With great respect,<br /> <br />Maureen "Mo" De Nieva<br />DUC Class of 2007<br />DUC MBA Graduate Student, Class of 2011<br /><br />----------------------------------<br /><br />The Marin County 1/2 Marathon in Photos...<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLOaRVRx2N3xL_IG8mXKdo_7Ro0nVZCjCOQmeUGsLuO7mGsSFL4CU299SECqqJseOVVdygc02anU-_-_lke_n2g3m-9KobOQOVmUnLeXBxoSm4u9vWc1xhoginBbr4Zh_e1308mBKP7wRN/s1600/morning.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLOaRVRx2N3xL_IG8mXKdo_7Ro0nVZCjCOQmeUGsLuO7mGsSFL4CU299SECqqJseOVVdygc02anU-_-_lke_n2g3m-9KobOQOVmUnLeXBxoSm4u9vWc1xhoginBbr4Zh_e1308mBKP7wRN/s320/morning.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5599670791466288146" /></a><br />Getting ready before the race!<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeOZfuXUiBFgE5nPC72Pz1hg5ZwbHshPmJuIFPzRLN3o4uKrz6W9QrQHfY0TUZati9d6qS2EuuYCDyhESY0wNndm3ZX0w5gmEiht9ESgwhrlLPOVJX5WgVVnRdMMoFfbEBW0mXqE5oax4r/s1600/race.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeOZfuXUiBFgE5nPC72Pz1hg5ZwbHshPmJuIFPzRLN3o4uKrz6W9QrQHfY0TUZati9d6qS2EuuYCDyhESY0wNndm3ZX0w5gmEiht9ESgwhrlLPOVJX5WgVVnRdMMoFfbEBW0mXqE5oax4r/s320/race.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5599670905577564946" /></a><br />About 700-800 people participated in the 5K, 10K or 1/2 marathon<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_HuPGusWiMZuHFG2Qy22nRC538OQnBBbtwLP1vATyWXThU26pOXd_O8NRufpx9GtfURkQ1f7tZslxOLHdoZurRD0k_Q6oqDjEKq07Y2_j_KYj6DCsf-kTIPMQ8M55nRCaFW71dmCGpq5f/s1600/trail.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_HuPGusWiMZuHFG2Qy22nRC538OQnBBbtwLP1vATyWXThU26pOXd_O8NRufpx9GtfURkQ1f7tZslxOLHdoZurRD0k_Q6oqDjEKq07Y2_j_KYj6DCsf-kTIPMQ8M55nRCaFW71dmCGpq5f/s320/trail.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5599671077739682114" /></a><br />About 8 miles of the 1/2 marathon was NATURAL TRAIL<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuw26k-zHIUwXVREQHUikjLS3PJg0WsXVq26jk2Ej3GO8DX0UfKGRwrZtJSwIlcuoPSrVZFQW4E2K_F78HajIwqTOliLzY4Zev4bkG2H2CAkKaM3kw7TUTst5Rt-5Ev9y2hiAnjLqieIWG/s1600/kim.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuw26k-zHIUwXVREQHUikjLS3PJg0WsXVq26jk2Ej3GO8DX0UfKGRwrZtJSwIlcuoPSrVZFQW4E2K_F78HajIwqTOliLzY4Zev4bkG2H2CAkKaM3kw7TUTst5Rt-5Ev9y2hiAnjLqieIWG/s320/kim.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5599670675955198962" /></a><br />New Running Friends! I met them on the racer's shuttle! They did the 5K!<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZT-K4zrmyIyS6RJiuhiK31vChcmptrQec2XHfVExGqkyJ9yMw4eoOs16bzQUhuQwIgr-l3zuzhlXQxBb0GbO1XlVk_SUyAkHA9QKTkFK8dda4NBag3P99egNrQ6SwVx4LFniEDRmtBJre/s1600/map.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZT-K4zrmyIyS6RJiuhiK31vChcmptrQec2XHfVExGqkyJ9yMw4eoOs16bzQUhuQwIgr-l3zuzhlXQxBb0GbO1XlVk_SUyAkHA9QKTkFK8dda4NBag3P99egNrQ6SwVx4LFniEDRmtBJre/s320/map.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5599670554338811922" /></a><br />Marin County 1/2 Marathon Course Map<br /><br />For more information about the Marin 5K, 10K, and 1/2 Marathon:<br />http://www.marinmarathon.com/<br /><br />All of the race proceeds went to local charities:<br /><br />To Donate to Fit for Equality:<br />http://www.active.com/donate/fitforequality<br /><br />To Donate to Run to Cure Cystic Fibrosis:<br />http://www.active.com/donate/cffmarinmarathon<br /><br />---------------------------<br /><br />"It doesn't matter what your age is, if you put the time in, you're going to get out what you put into it. I strongly believe that. I feel that good things will happen if you work hard." -Sheri Piers, who set her marathon best of 2:37:04 at age 37 <br /><br />I will close out with this final reminder: It doesn't matter how long it takes to finish, all that matters in the end is that you did.<br /><br />Dedicated to health,<br />FFF Diva MoMOtastichttp://www.blogger.com/profile/01305007287314718662noreply@blogger.com0tag:blogger.com,1999:blog-6845368302339645183.post-43736641537330776772011-05-26T12:38:00.001-07:002011-05-26T12:38:41.132-07:00WLB4: Is Sugar Toxic?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK4QQkFwAIBaQ2TqMu2p5JtZnXm_tLms-E3n4swAX0SBaeYvAjLHWbO73SivM6KItCtXp89Tb5H_4TjBwCGfGggjuqHBTlEluZ5uiSWRET2HTDOwdQ9njDXfbwpXr6tTeGw55j7arNo4S3/s1600/sugar.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 267px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK4QQkFwAIBaQ2TqMu2p5JtZnXm_tLms-E3n4swAX0SBaeYvAjLHWbO73SivM6KItCtXp89Tb5H_4TjBwCGfGggjuqHBTlEluZ5uiSWRET2HTDOwdQ9njDXfbwpXr6tTeGw55j7arNo4S3/s320/sugar.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5597710892174387378" /></a><br /><br />Is Sugar Toxic?<br />By GARY TAUBES of the New York Times<br />Source: <br />http://www.nytimes.com/2011/04/17/magazine/mag-17Sugar-t.html?_r=3&pagewanted=1<br /><br />On May 26, 2009, Robert Lustig gave a lecture called âSugar: The Bitter Truth,â which was posted on YouTube the following July. Since then, it has been viewed well over 800,000 times, gaining new viewers at a rate of about 50,000 per month, fairly remarkable numbers for a 90-minute discussion of the nuances of fructose biochemistry and human physiology. <br /><br />Lustig is a specialist on pediatric hormone disorders and the leading expert in childhood obesity at the University of California, San Francisco, School of Medicine, which is one of the best medical schools in the country. He published his first paper on childhood obesity a dozen years ago, and he has been treating patients and doing research on the disorder ever since. <br /><br />The viral success of his lecture, though, has little to do with Lustigâs impressive credentials and far more with the persuasive case he makes that sugar is a âtoxinâ or a âpoison,â terms he uses together 13 times through the course of the lecture, in addition to the five references to sugar as merely âevil.â And by âsugar,â Lustig means not only the white granulated stuff that we put in coffee and sprinkle on cereal â technically known as sucrose â but also high-fructose corn syrup, which has already become without Lustigâs help what he calls âthe most demonized additive known to man.â <br /><br />It doesnât hurt Lustigâs cause that he is a compelling public speaker. His critics argue that what makes him compelling is his practice of taking suggestive evidence and insisting that itâs incontrovertible. Lustig certainly doesnât dabble in shades of gray. Sugar is not just an empty calorie, he says; its effect on us is much more insidious. âItâs not about the calories,â he says. âIt has nothing to do with the calories. Itâs a poison by itself.â <br /><br />If Lustig is right, then our excessive consumption of sugar is the primary reason that the numbers of obese and diabetic Americans have skyrocketed in the past 30 years. But his argument implies more than that. If Lustig is right, it would mean that sugar is also the likely dietary cause of several other chronic ailments widely considered to be diseases of Western lifestyles â heart disease, hypertension and many common cancers among them. <br /><br />The number of viewers Lustig has attracted suggests that people are paying attention to his argument. When I set out to interview public health authorities and researchers for this article, they would often initiate the interview with some variation of the comment âsurely youâve spoken to Robert Lustig,â not because Lustig has done any of the key research on sugar himself, which he hasnât, but because heâs willing to insist publicly and unambiguously, when most researchers are not, that sugar is a toxic substance that people abuse. In Lustigâs view, sugar should be thought of, like cigarettes and alcohol, as something thatâs killing us. <br /><br />This brings us to the salient question: Can sugar possibly be as bad as Lustig says it is? <br /><br />Itâs one thing to suggest, as most nutritionists will, that a healthful diet includes more fruits and vegetables, and maybe less fat, red meat and salt, or less of everything. Itâs entirely different to claim that one particularly cherished aspect of our diet might not just be an unhealthful indulgence but actually be toxic, that when you bake your children a birthday cake or give them lemonade on a hot summer day, you may be doing them more harm than good, despite all the love that goes with it. Suggesting that sugar might kill us is what zealots do. But Lustig, who has genuine expertise, has accumulated and synthesized a mass of evidence, which he finds compelling enough to convict sugar. His critics consider that evidence insufficient, but thereâs no way to know who might be right, or what must be done to find out, without discussing it. <br /><br />If I didnât buy this argument myself, I wouldnât be writing about it here. And I also have a disclaimer to acknowledge. Iâve spent much of the last decade doing journalistic research on diet and chronic disease â some of the more contrarian findings, on dietary fat, appeared in this magazine ââ and I have come to conclusions similar to Lustigâs. <br /><br />The history of the debate over the health effects of sugar has gone on far longer than you might imagine. It is littered with erroneous statements and conclusions because even the supposed authorities had no true understanding of what they were talking about. They didnât know, quite literally, what they meant by the word âsugarâ and therefore what the implications were. <br /><br />So letâs start by clarifying a few issues, beginning with Lustigâs use of the word âsugarâ to mean both sucrose â beet and cane sugar, whether white or brown â and high-fructose corn syrup. This is a critical point, particularly because high-fructose corn syrup has indeed become âthe flashpoint for everybodyâs distrust of processed foods,â says Marion Nestle, a New York University nutritionist and the author of âFood Politics.â <br /><br />This development is recent and borders on humorous. In the early 1980s, high-fructose corn syrup replaced sugar in sodas and other products in part because refined sugar then had the reputation as a generally noxious nutrient. (âVillain in Disguise?â asked a headline in this paper in 1977, before answering in the affirmative.) High-fructose corn syrup was portrayed by the food industry as a healthful alternative, and thatâs how the public perceived it. It was also cheaper than sugar, which didnât hurt its commercial prospects. Now the tide is rolling the other way, and refined sugar is making a commercial comeback as the supposedly healthful alternative to this noxious corn-syrup stuff. âIndustry after industry is replacing their product with sucrose and advertising it as such â âNo High-Fructose Corn Syrup,â â Nestle notes. <br /><br />But marketing aside, the two sweeteners are effectively identical in their biological effects. âHigh-fructose corn syrup, sugar â no difference,â is how Lustig put it in a lecture that I attended in San Francisco last December. âThe point is theyâre each bad â equally bad, equally poisonous.â <br /><br />Refined sugar (that is, sucrose) is made up of a molecule of the carbohydrate glucose, bonded to a molecule of the carbohydrate fructose â a 50-50 mixture of the two. The fructose, which is almost twice as sweet as glucose, is what distinguishes sugar from other carbohydrate-rich foods like bread or potatoes that break down upon digestion to glucose alone. The more fructose in a substance, the sweeter it will be. High-fructose corn syrup, as it is most commonly consumed, is 55 percent fructose, and the remaining 45 percent is nearly all glucose. It was first marketed in the late 1970s and was created to be indistinguishable from refined sugar when used in soft drinks. Because each of these sugars ends up as glucose and fructose in our guts, our bodies react the same way to both, and the physiological effects are identical. In a 2010 review of the relevant science, Luc Tappy, a researcher at the University of Lausanne in Switzerland who is considered by biochemists who study fructose to be the worldâs foremost authority on the subject, said there was ânot the single hintâ that H.F.C.S. was more deleterious than other sources of sugar. <br /><br />The question, then, isnât whether high-fructose corn syrup is worse than sugar; itâs what do they do to us, and how do they do it? The conventional wisdom has long been that the worst that can be said about sugars of any kind is that they cause tooth decay and represent âempty caloriesâ that we eat in excess because they taste so good. <br /><br />By this logic, sugar-sweetened beverages (or H.F.C.S.-sweetened beverages, as the Sugar Association prefers they are called) are bad for us not because thereâs anything particularly toxic about the sugar they contain but just because people consume too many of them. <br /><br />Those organizations that now advise us to cut down on our sugar consumption â the Department of Agriculture, for instance, in its recent Dietary Guidelines for Americans, or the American Heart Association in guidelines released in September 2009 (of which Lustig was a co-author) â do so for this reason. Refined sugar and H.F.C.S. donât come with any protein, vitamins, minerals, antioxidants or fiber, and so they either displace other more nutritious elements of our diet or are eaten over and above what we need to sustain our weight, and this is why we get fatter. <br /><br />Whether the empty-calories argument is true, itâs certainly convenient. It allows everyone to assign blame for obesity and, by extension, diabetes â two conditions so intimately linked that some authorities have taken to calling them âdiabesityâ â to overeating of all foods, or underexercising, because a calorie is a calorie. âThis isnât about demonizing any industry,â as Michelle Obama said about her Letâs Move program to combat the epidemic of childhood obesity. Instead itâs about getting us â or our children â to move more and eat less, reduce our portion sizes, cut back on snacks. <br /><br />Lustigâs argument, however, is not about the consumption of empty calories â and biochemists have made the same case previously, though not so publicly. It is that sugar has unique characteristics, specifically in the way the human body metabolizes the fructose in it, that may make it singularly harmful, at least if consumed in sufficient quantities. <br /><br />The phrase Lustig uses when he describes this concept is âisocaloric but not isometabolic.â This means we can eat 100 calories of glucose (from a potato or bread or other starch) or 100 calories of sugar (half glucose and half fructose), and they will be metabolized differently and have a different effect on the body. The calories are the same, but the metabolic consequences are quite different. <br /><br />The fructose component of sugar and H.F.C.S. is metabolized primarily by the liver, while the glucose from sugar and starches is metabolized by every cell in the body. Consuming sugar (fructose and glucose) means more work for the liver than if you consumed the same number of calories of starch (glucose). And if you take that sugar in liquid form â soda or fruit juices â the fructose and glucose will hit the liver more quickly than if you consume them, say, in an apple (or several apples, to get what researchers would call the equivalent dose of sugar). The speed with which the liver has to do its work will also affect how it metabolizes the fructose and glucose. <br /><br />In animals, or at least in laboratory rats and mice, itâs clear that if the fructose hits the liver in sufficient quantity and with sufficient speed, the liver will convert much of it to fat. This apparently induces a condition known as insulin resistance, which is now considered the fundamental problem in obesity, and the underlying defect in heart disease and in the type of diabetes, type 2, that is common to obese and overweight individuals. It might also be the underlying defect in many cancers. <br /><br />If what happens in laboratory rodents also happens in humans, and if we are eating enough sugar to make it happen, then we are in trouble. <br /><br />The last time an agency of the federal government looked into the question of sugar and health in any detail was in 2005, in a report by the Institute of Medicine, a branch of the National Academies. The authors of the report acknowledged that plenty of evidence suggested that sugar could increase the risk of heart disease and diabetes â even raising LDL cholesterol, known as the âbad cholesterolâââ but did not consider the research to be definitive. There was enough ambiguity, they concluded, that they couldnât even set an upper limit on how much sugar constitutes too much. Referring back to the 2005 report, an Institute of Medicine report released last fall reiterated, âThere is a lack of scientific agreement about the amount of sugars that can be consumed in a healthy diet.â This was the same conclusion that the Food and Drug Administration came to when it last assessed the sugar question, back in 1986. The F.D.A. report was perceived as an exoneration of sugar, and that perception influenced the treatment of sugar in the landmark reports on diet and health that came after. <br /><br />The Sugar Association and the Corn Refiners Association have also portrayed the 1986 F.D.A. report as clearing sugar of nutritional crimes, but what it concluded was actually something else entirely. To be precise, the F.D.A. reviewers said that other than its contribution to calories, âno conclusive evidence on sugars demonstrates a hazard to the general public when sugars are consumed at the levels that are now current.â This is another way of saying that the evidence by no means refuted the kinds of claims that Lustig is making now and other researchers were making then, just that it wasnât definitive or unambiguous. <br /><br />What we have to keep in mind, says Walter Glinsmann, the F.D.A. administrator who was the primary author on the 1986 report and who now is an adviser to the Corn Refiners Association, is that sugar and high-fructose corn syrup might be toxic, as Lustig argues, but so might any substance if itâs consumed in ways or in quantities that are unnatural for humans. The question is always at what dose does a substance go from being harmless to harmful? How much do we have to consume before this happens? <br /><br />When Glinsmann and his F.D.A. co-authors decided no conclusive evidence demonstrated harm at the levels of sugar then being consumed, they estimated those levels at 40 pounds per person per year beyond what we might get naturally in fruits and vegetables â 40 pounds per person per year of âadded sugarsâ as nutritionists now call them. This is 200 calories per day of sugar, which is less than the amount in a can and a half of Coca-Cola or two cups of apple juice. If thatâs indeed all we consume, most nutritionists today would be delighted, including Lustig. <br /><br />But 40 pounds per year happened to be 35 pounds less than what Department of Agriculture analysts said we were consuming at the time â 75 pounds per person per year â and the U.S.D.A. estimates are typically considered to be the most reliable. By the early 2000s, according to the U.S.D.A., we had increased our consumption to more than 90 pounds per person per year. <br /><br />That this increase happened to coincide with the current epidemics of obesity and diabetes is one reason that itâs tempting to blame sugars â sucrose and high-fructose corn syrup â for the problem. In 1980, roughly one in seven Americans was obese, and almost six million were diabetic, and the obesity rates, at least, hadnât changed significantly in the 20 years previously. By the early 2000s, when sugar consumption peaked, one in every three Americans was obese, and 14 million were diabetic. <br /><br />This correlation between sugar consumption and diabetes is what defense attorneys call circumstantial evidence. Itâs more compelling than it otherwise might be, though, because the last time sugar consumption jumped markedly in this country, it was also associated with a diabetes epidemic. <br /><br />In the early 20th century, many of the leading authorities on diabetes in North America and Europe (including Frederick Banting, who shared the 1923 Nobel Prize for the discovery of insulin) suspected that sugar causes diabetes based on the observation that the disease was rare in populations that didnât consume refined sugar and widespread in those that did. In 1924, Haven Emerson, director of the institute of public health at Columbia University, reported that diabetes deaths in New York City had increased as much as 15-fold since the Civil War years, and that deaths increased as much as fourfold in some U.S. cities between 1900 and 1920 alone. This coincided, he noted, with an equally significant increase in sugar consumption â almost doubling from 1890 to the early 1920s â with the birth and subsequent growth of the candy and soft-drink industries. <br /><br />Emersonâs argument was countered by Elliott Joslin, a leading authority on diabetes, and Joslin won out. But his argument was fundamentally flawed. Simply put, it went like this: The Japanese eat lots of rice, and Japanese diabetics are few and far between; rice is mostly carbohydrate, which suggests that sugar, also a carbohydrate, does not cause diabetes. But sugar and rice are not identical merely because theyâre both carbohydrates. Joslin could not know at the time that the fructose content of sugar affects how we metabolize it. <br /><br />Joslin was also unaware that the Japanese ate little sugar. In the early 1960s, the Japanese were eating as little sugar as Americans were a century earlier, maybe less, which means that the Japanese experience could have been used to support the idea that sugar causes diabetes. Still, with Joslin arguing in edition after edition of his seminal textbook that sugar played no role in diabetes, it eventually took on the aura of undisputed truth. <br /><br />Until Lustig came along, the last time an academic forcefully put forward the sugar-as-toxin thesis was in the 1970s, when John Yudkin, a leading authority on nutrition in the United Kingdom, published a polemic on sugar called âSweet and Dangerous.â Through the 1960s Yudkin did a series of experiments feeding sugar and starch to rodents, chickens, rabbits, pigs and college students. He found that the sugar invariably raised blood levels of triglycerides (a technical term for fat), which was then, as now, considered a risk factor for heart disease. Sugar also raised insulin levels in Yudkinâs experiments, which linked sugar directly to type 2 diabetes. Few in the medical community took Yudkinâs ideas seriously, largely because he was also arguing that dietary fat and saturated fat were harmless. This set Yudkinâs sugar hypothesis directly against the growing acceptance of the idea, prominent to this day, that dietary fat was the cause of heart disease, a notion championed by the University of Minnesota nutritionist Ancel Keys. <br /><br />A common assumption at the time was that if one hypothesis was right, then the other was most likely wrong. Either fat caused heart disease by raising cholesterol, or sugar did by raising triglycerides. âThe theory that diets high in sugar are an important cause of atherosclerosis and heart disease does not have wide support among experts in the field, who say that fats and cholesterol are the more likely culprits,â as Jane E. Brody wrote in The Times in 1977. <br /><br />At the time, many of the key observations cited to argue that dietary fat caused heart disease actually support the sugar theory as well. During the Korean War, pathologists doing autopsies on American soldiers killed in battle noticed that many had significant plaques in their arteries, even those who were still teenagers, while the Koreans killed in battle did not. The atherosclerotic plaques in the Americans were attributed to the fact that they ate high-fat diets and the Koreans ate low-fat. But the Americans were also eating high-sugar diets, while the Koreans, like the Japanese, were not. <br /><br />In 1970, Keys published the results of a landmark study in nutrition known as the Seven Countries Study. Its results were perceived by the medical community and the wider public as compelling evidence that saturated-fat consumption is the best dietary predictor of heart disease. But sugar consumption in the seven countries studied was almost equally predictive. So it was possible that Yudkin was right, and Keys was wrong, or that they could both be right. The evidence has always been able to go either way. <br /><br />European clinicians tended to side with Yudkin; Americans with Keys. The situation wasnât helped, as one of Yudkinâs colleagues later told me, by the fact that âthere was quite a bit of loathingâ between the two nutritionists themselves. In 1971, Keys published an article attacking Yudkin and describing his evidence against sugar as âflimsy indeed.â He treated Yudkin as a figure of scorn, and Yudkin never managed to shake the portrayal. <br /><br />By the end of the 1970s, any scientist who studied the potentially deleterious effects of sugar in the diet, according to Sheldon Reiser, who did just that at the U.S.D.A.âs Carbohydrate Nutrition Laboratory in Beltsville, Md., and talked about it publicly, was endangering his reputation. âYudkin was so discredited,â Reiser said to me. âHe was ridiculed in a way. And anybody else who said something bad about sucrose, theyâd say, âHeâs just like Yudkin.â â <br /><br />What has changed since then, other than Americans getting fatter and more diabetic? It wasnât so much that researchers learned anything particularly new about the effects of sugar or high-fructose corn syrup in the human body. Rather the context of the science changed: physicians and medical authorities came to accept the idea that a condition known as metabolic syndrome is a major, if not the major, risk factor for heart disease and diabetes. The Centers for Disease Control and Prevention now estimate that some 75 million Americans have metabolic syndrome. For those who have heart attacks, metabolic syndrome will very likely be the reason. <br /><br />The first symptom doctors are told to look for in diagnosing metabolic syndrome is an expanding waistline. This means that if youâre overweight, thereâs a good chance you have metabolic syndrome, and this is why youâre more likely to have a heart attack or become diabetic (or both) than someone whoâs not. Although lean individuals, too, can have metabolic syndrome, and they are at greater risk of heart disease and diabetes than lean individuals without it. <br /><br />Having metabolic syndrome is another way of saying that the cells in your body are actively ignoring the action of the hormone insulin â a condition known technically as being insulin-resistant. Because insulin resistance and metabolic syndrome still get remarkably little attention in the press (certainly compared with cholesterol), let me explain the basics. <br /><br />You secrete insulin in response to the foods you eat â particularly the carbohydrates â to keep blood sugar in control after a meal. When your cells are resistant to insulin, your body (your pancreas, to be precise) responds to rising blood sugar by pumping out more and more insulin. Eventually the pancreas can no longer keep up with the demand or it gives in to what diabetologists call âpancreatic exhaustion.â Now your blood sugar will rise out of control, and youâve got diabetes. <br /><br />Not everyone with insulin resistance becomes diabetic; some continue to secrete enough insulin to overcome their cellsâ resistance to the hormone. But having chronically elevated insulin levels has harmful effects of its own â heart disease, for one. A result is higher triglyceride levels and blood pressure, lower levels of HDL cholesterol (the âgood cholesterolâ), further worsening the insulin resistance â this is metabolic syndrome. <br /><br />When physicians assess your risk of heart disease these days, they will take into consideration your LDL cholesterol (the bad kind), but also these symptoms of metabolic syndrome. The idea, according to Scott Grundy, a University of Texas Southwestern Medical Center nutritionist and the chairman of the panel that produced the last edition of the National Cholesterol Education Program guidelines, is that heart attacks 50 years ago might have been caused by high cholesterol â particularly high LDL cholesterol â but since then weâve all gotten fatter and more diabetic, and now itâs metabolic syndrome thatâs the more conspicuous problem. <br /><br />This raises two obvious questions. The first is what sets off metabolic syndrome to begin with, which is another way of asking, What causes the initial insulin resistance? There are several hypotheses, but researchers who study the mechanisms of insulin resistance now think that a likely cause is the accumulation of fat in the liver. When studies have been done trying to answer this question in humans, says Varman Samuel, who studies insulin resistance at Yale School of Medicine, the correlation between liver fat and insulin resistance in patients, lean or obese, is âremarkably strong.â What it looks like, Samuel says, is that âwhen you deposit fat in the liver, thatâs when you become insulin-resistant.â <br /><br />That raises the other obvious question: What causes the liver to accumulate fat in humans? A common assumption is that simply getting fatter leads to a fatty liver, but this does not explain fatty liver in lean people. Some of it could be attributed to genetic predisposition. But harking back to Lustig, thereâs also the very real possibility that it is caused by sugar. <br /><br />As it happens, metabolic syndrome and insulin resistance are the reasons that many of the researchers today studying fructose became interested in the subject to begin with. If you want to cause insulin resistance in laboratory rats, says Gerald Reaven, the Stanford University diabetologist who did much of the pioneering work on the subject, feeding them diets that are mostly fructose is an easy way to do it. Itâs a âvery obvious, very dramaticâ effect, Reaven says. <br /><br />By the early 2000s, researchers studying fructose metabolism had established certain findings unambiguously and had well-established biochemical explanations for what was happening. Feed animals enough pure fructose or enough sugar, and their livers convert the fructose into fat â the saturated fatty acid, palmitate, to be precise, that supposedly gives us heart disease when we eat it, by raising LDL cholesterol. The fat accumulates in the liver, and insulin resistance and metabolic syndrome follow. <br /><br />Michael Pagliassotti, a Colorado State University biochemist who did many of the relevant animal studies in the late 1990s, says these changes can happen in as little as a week if the animals are fed sugar or fructose in huge amounts â 60 or 70 percent of the calories in their diets. They can take several months if the animals are fed something closer to what humans (in America) actually consume â around 20 percent of the calories in their diet. Stop feeding them the sugar, in either case, and the fatty liver promptly goes away, and with it the insulin resistance. <br /><br />Similar effects can be shown in humans, although the researchers doing this work typically did the studies with only fructose â as Luc Tappy did in Switzerland or Peter Havel and Kimber Stanhope did at the University of California, Davis â and pure fructose is not the same thing as sugar or high-fructose corn syrup. When Tappy fed his human subjects the equivalent of the fructose in 8 to 10 cans of Coke or Pepsi a day â a âpretty high dose,â he says ââ their livers would start to become insulin-resistant, and their triglycerides would go up in just a few days. With lower doses, Tappy says, just as in the animal research, the same effects would appear, but it would take longer, a month or more. <br /><br />Despite the steady accumulation of research, the evidence can still be criticized as falling far short of conclusive. The studies in rodents arenât necessarily applicable to humans. And the kinds of studies that Tappy, Havel and Stanhope did â having real people drink beverages sweetened with fructose and comparing the effect with what happens when the same people or others drink beverages sweetened with glucose â arenât applicable to real human experience, because we never naturally consume pure fructose. We always take it with glucose, in the nearly 50-50 combinations of sugar or high-fructose corn syrup. And then the amount of fructose or sucrose being fed in these studies, to the rodents or the human subjects, has typically been enormous. <br /><br />This is why the research reviews on the subject invariably conclude that more research is necessary to establish at what dose sugar and high-fructose corn syrup start becoming what Lustig calls toxic. âThere is clearly a need for intervention studies,â as Tappy recently phrased it in the technical jargon of the field, âin which the fructose intake of high-fructose consumers is reduced to better delineate the possible pathogenic role of fructose. At present, short-term-intervention studies, however, suggest that a high-fructose intake consisting of soft drinks, sweetened juices or bakery products can increase the risk of metabolic and cardiovascular diseases.â <br /><br />In simpler language, how much of this stuff do we have to eat or drink, and for how long, before it does to us what it does to laboratory rats? And is that amount more than weâre already consuming? <br /><br />Unfortunately, weâre unlikely to learn anything conclusive in the near future. As Lustig points out, sugar and high-fructose corn syrup are certainly not âacute toxinsâ of the kind the F.D.A. typically regulates and the effects of which can be studied over the course of days or months. The question is whether theyâre âchronic toxins,â which means ânot toxic after one meal, but after 1,000 meals.â This means that what Tappy calls âintervention studiesâ have to go on for significantly longer than 1,000 meals to be meaningful. <br /><br />At the moment, the National Institutes of Health are supporting surprisingly few clinical trials related to sugar and high-fructose corn syrup in the U.S. All are small, and none will last more than a few months. Lustig and his colleagues at U.C.S.F. â including Jean-Marc Schwarz, whom Tappy describes as one of the three best fructose biochemists in the world â are doing one of these studies. It will look at what happens when obese teenagers consume no sugar other than what they might get in fruits and vegetables. Another study will do the same with pregnant women to see if their babies are born healthier and leaner. <br /><br />Only one study in this country, by Havel and Stanhope at the University of California, Davis, is directly addressing the question of how much sugar is required to trigger the symptoms of insulin resistance and metabolic syndrome. Havel and Stanhope are having healthy people drink three sugar- or H.F.C.S.-sweetened beverages a day and then seeing what happens. The catch is that their study subjects go through this three-beverage-a-day routine for only two weeks. That doesnât seem like a very long time â only 42 meals, not 1,000 â but Havel and Stanhope have been studying fructose since the mid-1990s, and they seem confident that two weeks is sufficient to see if these sugars cause at least some of the symptoms of metabolic syndrome. <br /><br />So the answer to the question of whether sugar is as bad as Lustig claims is that it certainly could be. It very well may be true that sugar and high-fructose corn syrup, because of the unique way in which we metabolize fructose and at the levels we now consume it, cause fat to accumulate in our livers followed by insulin resistance and metabolic syndrome, and so trigger the process that leads to heart disease, diabetes and obesity. They could indeed be toxic, but they take years to do their damage. It doesnât happen overnight. Until long-term studies are done, we wonât know for sure. <br /><br />One more question still needs to be asked, and this is what my wife, who has had to live with my journalistic obsession on this subject, calls the Grinch-trying-to-steal-Christmas problem. What are the chances that sugar is actually worse than Lustig says it is? <br /><br />One of the diseases that increases in incidence with obesity, diabetes and metabolic syndrome is cancer. This is why I said earlier that insulin resistance may be a fundamental underlying defect in many cancers, as it is in type 2 diabetes and heart disease. The connection between obesity, diabetes and cancer was first reported in 2004 in large population studies by researchers from the World Health Organizationâs International Agency for Research on Cancer. It is not controversial. What it means is that you are more likely to get cancer if youâre obese or diabetic than if youâre not, and youâre more likely to get cancer if you have metabolic syndrome than if you donât. <br /><br />This goes along with two other observations that have led to the well-accepted idea that some large percentage of cancers are caused by our Western diets and lifestyles. This means they could actually be prevented if we could pinpoint exactly what the problem is and prevent or avoid that. <br /><br />One observation is that death rates from cancer, like those from diabetes, increased significantly in the second half of the 19th century and the early decades of the 20th. As with diabetes, this observation was accompanied by a vigorous debate about whether those increases could be explained solely by the aging of the population and the use of new diagnostic techniques or whether it was really the incidence of cancer itself that was increasing. âBy the 1930s,â as a 1997 report by the World Cancer Research Fund International and the American Institute for Cancer Research explained, âit was apparent that age-adjusted death rates from cancer were rising in the U.S.A.,â which meant that the likelihood of any particular 60-year-old, for instance, dying from cancer was increasing, even if there were indeed more 60-years-olds with each passing year. <br /><br />The second observation was that malignant cancer, like diabetes, was a relatively rare disease in populations that didnât eat Western diets, and in some of these populations it appeared to be virtually nonexistent. In the 1950s, malignant cancer among the Inuit, for instance, was still deemed sufficiently rare that physicians working in northern Canada would publish case reports in medical journals when they did diagnose a case. <br /><br />In 1984, Canadian physicians published an analysis of 30 years of cancer incidence among Inuit in the western and central Arctic. While there had been a âstriking increase in the incidence of cancers of modern societiesâ including lung and cervical cancer, they reported, there were still âconspicuous deficitsâ in breast-cancer rates. They could not find a single case in an Inuit patient before 1966; they could find only two cases between 1967 and 1980. Since then, as their diet became more like ours, breast cancer incidence has steadily increased among the Inuit, although itâs still significantly lower than it is in other North American ethnic groups. Diabetes rates in the Inuit have also gone from vanishingly low in the mid-20th century to high today. <br /><br />Now most researchers will agree that the link between Western diet or lifestyle and cancer manifests itself through this association with obesity, diabetes and metabolic syndrome â i.e., insulin resistance. This was the conclusion, for instance, of a 2007 report published by the World Cancer Research Fund and the American Institute for Cancer Research â âFood, Nutrition, Physical Activity and the Prevention of Cancer.â <br /><br />So how does it work? Cancer researchers now consider that the problem with insulin resistance is that it leads us to secrete more insulin, and insulin (as well as a related hormone known as insulin-like growth factor) actually promotes tumor growth. <br /><br />As it was explained to me by Craig Thompson, who has done much of this research and is now president of Memorial Sloan-Kettering Cancer Center in New York, the cells of many human cancers come to depend on insulin to provide the fuel (blood sugar) and materials they need to grow and multiply. Insulin and insulin-like growth factor (and related growth factors) also provide the signal, in effect, to do it. The more insulin, the better they do. Some cancers develop mutations that serve the purpose of increasing the influence of insulin on the cell; others take advantage of the elevated insulin levels that are common to metabolic syndrome, obesity and type 2 diabetes. Some do both. Thompson believes that many pre-cancerous cells would never acquire the mutations that turn them into malignant tumors if they werenât being driven by insulin to take up more and more blood sugar and metabolize it. <br /><br />What these researchers call elevated insulin (or insulin-like growth factor) signaling appears to be a necessary step in many human cancers, particularly cancers like breast and colon cancer. Lewis Cantley, director of the Cancer Center at Beth Israel Deaconess Medical Center at Harvard Medical School, says that up to 80 percent of all human cancers are driven by either mutations or environmental factors that work to enhance or mimic the effect of insulin on the incipient tumor cells. Cantley is now the leader of one of five scientific âdream teams,â financed by a national coalition called Stand Up to Cancer, to study, in the case of Cantleyâs team, precisely this link between a specific insulin-signaling gene (known technically as PI3K) and tumor development in breast and other cancers common to women. <br /><br />Most of the researchers studying this insulin/cancer link seem concerned primarily with finding a drug that might work to suppress insulin signaling in incipient cancer cells and so, they hope, inhibit or prevent their growth entirely. Many of the experts writing about the insulin/cancer link from a public health perspective â as in the 2007 report from the World Cancer Research Fund and the American Institute for Cancer Research â work from the assumption that chronically elevated insulin levels and insulin resistance are both caused by being fat or by getting fatter. They recommend, as the 2007 report did, that we should all work to be lean and more physically active, and that in turn will help us prevent cancer. <br /><br />But some researchers will make the case, as Cantley and Thompson do, that if something other than just being fatter is causing insulin resistance to begin with, thatâs quite likely the dietary cause of many cancers. If itâs sugar that causes insulin resistance, they say, then the conclusion is hard to avoid that sugar causes cancer â some cancers, at least â radical as this may seem and despite the fact that this suggestion has rarely if ever been voiced before publicly. For just this reason, neither of these men will eat sugar or high-fructose corn syrup, if they can avoid it. <br /><br />âI have eliminated refined sugar from my diet and eat as little as I possibly can,â Thompson told me, âbecause I believe ultimately itâs something I can do to decrease my risk of cancer.â Cantley put it this way: âSugar scares me.â <br /><br />Sugar scares me too, obviously. Iâd like to eat it in moderation. Iâd certainly like my two sons to be able to eat it in moderation, to not overconsume it, but I donât actually know what that means, and Iâve been reporting on this subject and studying it for more than a decade. If sugar just makes us fatter, thatâs one thing. We start gaining weight, we eat less of it. But we are also talking about things we canât see â fatty liver, insulin resistance and all that follows. Officially Iâm not supposed to worry because the evidence isnât conclusive, but I do. <br /><br />Gary Taubes (gataubes@gmail.com) is a Robert Wood Johnson Foundation independent investigator in health policy and the author of âWhy We Get Fat.â Editor: Vera Titunik (v.titunik-MagGroup@nytimes.com).<br /><br />----------------------------<br /><br />I LOVE reading different articles about health related issues. This article was brought to my attention by my Operation Boot Camp family. In general folks say sugar is bad, but this brought another side to the sugar debate. Regardless of where you stand bottomline is this: everything in moderation. With that I am going to reassess what's been happening to my eating and lifestyle choices in the last couple of weeks. It's time to get this ball rolling...<br /><br />On a personal note life has been getting a little hectic with less than a month of graduate school. I am running around with my head cut off like a chicken. For example: I totally forgot I am running a 1/2 marathon this weekend in Marin County! Who does that?! Apparently me. Womp. =(<br /><br />What did YOU think about this article? What side of the sugar debate are you on? I'd love to know! =)<br /><br />Dedicated to health, <br />FFF Diva MoMOtastichttp://www.blogger.com/profile/01305007287314718662noreply@blogger.com0tag:blogger.com,1999:blog-6845368302339645183.post-21179232104935844762011-05-26T12:37:00.000-07:002011-05-26T12:38:01.696-07:00WLB4: MOpic WeekendWelcome to Week 3 of Season 4 of Win, Lose, Blog! I am truly excited for this week, because I sincerely fell off the wagon during Week 2. <br /><br />Here's the T (the talk, the info, the real honest truth): I TRULY LET LOOSE DURING MY COLLEGE REUNION WEEKEND. I am not going to go into detail of what happened, but I will share you some photos that will speak for themselves....<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAeDZqHRJYsQTQT0nDw4BvFm07pOXpl0DHv_fWFfyfpx9BMF9i9w0xwSGmR-ZJRwzYsId7_oJ_esjGV_Ich3EIWWEJTzriKKsnS2ywaHG-USqs8RDYa8NYFSjw8Wg8zbFhVolnWWIWgos1/s1600/boys.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAeDZqHRJYsQTQT0nDw4BvFm07pOXpl0DHv_fWFfyfpx9BMF9i9w0xwSGmR-ZJRwzYsId7_oJ_esjGV_Ich3EIWWEJTzriKKsnS2ywaHG-USqs8RDYa8NYFSjw8Wg8zbFhVolnWWIWgos1/s320/boys.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5597053021510810514" /></a><br />Dominican Alumni: Classes '05,'81,'07,'82<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7nr7xAezP2Mb-0087U5vNSd0ZKxddX_UACIj9L-y-JeyFPMPcThtocO1hrGjrIirfOzVdK1dvMmfGmnSIXyFdkhwbtwolEGcLjQYuf6GrXoGWUqtns1Pa-dPK4FAwoMqU372n-pUfJO_H/s1600/val.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7nr7xAezP2Mb-0087U5vNSd0ZKxddX_UACIj9L-y-JeyFPMPcThtocO1hrGjrIirfOzVdK1dvMmfGmnSIXyFdkhwbtwolEGcLjQYuf6GrXoGWUqtns1Pa-dPK4FAwoMqU372n-pUfJO_H/s320/val.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5597053491954525618" /></a><br />My Fellow ASDU (Student Government) Buddies: Kevin ('05) and Val ('08)<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirtR_kr6leIR5hemHhvpEHjs5ZKUzYPNA91iQW4NZ5ehKGdJu3rOYJhdN3HXjoWpAy9l8Rwq2QCdB2veFClSRwnXChwIzq-hOdgCiV_K0ushwX2iWJwkuCNiW8z28-W1ycfeU564orJaEd/s1600/patty.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirtR_kr6leIR5hemHhvpEHjs5ZKUzYPNA91iQW4NZ5ehKGdJu3rOYJhdN3HXjoWpAy9l8Rwq2QCdB2veFClSRwnXChwIzq-hOdgCiV_K0ushwX2iWJwkuCNiW8z28-W1ycfeU564orJaEd/s320/patty.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5597053327303107698" /></a><br />Dominican Alumni: Across the Generations<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglKigkXZJHS_J6wqfjqSRMtqbI29bBIZNsLSu2IaXpdVHm4DQSAZpT5XmBARSUlZMohOnyLCug1Ol4an8k32GKKcxNWQytLDVezDbaqlWOUZy9L-K_QhwGqhc-uBgzg8AprzDUsLIEv55z/s1600/beanie.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 214px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglKigkXZJHS_J6wqfjqSRMtqbI29bBIZNsLSu2IaXpdVHm4DQSAZpT5XmBARSUlZMohOnyLCug1Ol4an8k32GKKcxNWQytLDVezDbaqlWOUZy9L-K_QhwGqhc-uBgzg8AprzDUsLIEv55z/s320/beanie.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5597052816486226706" /></a><br />Strutting My Stuff: Dominican Beanie and Scarf<br /><br />Dominican University of California is a small private Catholic college in Marin County (north of San Francisco, across the Golden Gate Bridge). <br />How EPIC and memorable was this weekend? People called it MOpic! You know you were the life of the party when the next day you receive Facebook messages/comments/friend requests, calls, and text messages saying the same thing: "YOU were the reason why this year's Dominican Alumni Reunion Weekend was THE BEST!" Wow. I must have had a REALLY good time. Next year is my 5 year anniversary for my college Class of 2007. Next year is going to be out of this world.<br /><br />MOtivational Monday:<br /><br />With that being said, I learned MANY lessons one of which is this: Being social is fine and dandy, but don't let one weekend letting loose ruin your weight loss progress. I had fun and I don't regret this weekend, but I did gain weight and I am not happy about that. How am I moving forward? I got up early this morning before work and ran 4 miles as per my 1/2 marathon training schedule. I also made a healthy breakfast of a hardboiled egg, banana, and whole tomato. Lunch was stellar with my friend, because we went to a healthy alternative restaurant called the Sante Grill and my Spicy Thai Chicken Whole Wheat Wrap and side of steamed broccoli cost me only 360 calories. Amazeballs (another MOism). As a result I was reminded this weekend that I am human. Losing weight is not a one time challenge, it's a lifestyle choice! I will always have to face challenges, but it's how I learn and move forward from these challenges is where I will be able to see and experience long lasting healthy change. <br /><br />What did YOU do this past weekend? Did you get off your couch and go jogging? Did you say to yourself: "HEY I am going to have an awesome weekend of clean eating and exercise?" Feel free to share!<br /><br />Dedicated to health, <br />FFF Diva MoMOtastichttp://www.blogger.com/profile/01305007287314718662noreply@blogger.com0tag:blogger.com,1999:blog-6845368302339645183.post-90782995004852754032011-05-26T12:36:00.002-07:002011-05-26T12:37:28.823-07:00WLB4: Falling Off The Wagon<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq4Be7g5u56eGRGiifnjDdusG_iNXOwix8Q3GSIdGQhVPSwyJjevPvYFih8bLt171LEwYPqVKEXAXoyNAmR-N9BYBfcD5cKZSDFfak_ZyuGGSCm3c7p2AyLjn0iVBINg2wwxaEKyB4tl6t/s1600/rybo_wtloss_200.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq4Be7g5u56eGRGiifnjDdusG_iNXOwix8Q3GSIdGQhVPSwyJjevPvYFih8bLt171LEwYPqVKEXAXoyNAmR-N9BYBfcD5cKZSDFfak_ZyuGGSCm3c7p2AyLjn0iVBINg2wwxaEKyB4tl6t/s320/rybo_wtloss_200.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5595960634207621298" /></a><br /><br />It is almost the end of WEEK 2 of Season 4 of WLB and I feel I have fallen off the wagon or at least out of my routine. This week was stressful with commuting back and forth to Marin for graduate school (again 1.5 hours each way) as well as keeping up with my daily running schedule. However, there were two other things that got in the way for me:<br /><br />1. I got sick and was fighting off a cold since last weekend.<br />2. Once I thought I started to feel better I would go out and drink. <br /><br />That's right folks. I have a vice and it's alcohol. In my defense I don't drink everyday, nor need to. Nor do I drink for the sole purpose to get drunk. However, when most people have a cheat meal each week I have a cheat drink(s). So what is FFF Diva Mo's goal for the rest of this contest? Drink ONCE a week. Two beverages at most. Yup, I have to turn off the social butterfly off. Hopefully I can stop altogether, but I also have to be realistic to myself just in case I jump back into it. I need to ween myself off. I am single, young, and love the words HAPPY HOUR. And on top of that I am friends with the WORLD: birthdays, anniversaries, parties, etc. EVERY WEEK an event to go to. But if I WANT TO LOSE WEIGHT, I need to FOCUS. That was my honest confession for the week. The point of blogging is to share the real happenings in our lives so we can learn from each other. <3<br /><br />-------------------------------<br /><br />"Falling Off The Wagon" by Jeffrey Heit<br />Source: http://www.healthcentral.com/diet-exercise/c/3801/54503/falling-wagon<br /><br />It happens to the best of us- even yours truly. Any of you who have read my blogs over the past year or so know that I often draw on personal experience to write them. This one is no exception. Sometimes, life gets very hectic and there are certain things that happen beyond one's control. Recently, there was a death in my family. My father-in-law passed away after a brief bout with cancer. There was a lot of traveling and child care issues that my wife and I had to deal with. Needless to say, there was also a lot of emotional stress, poor eating, difficulty managing time and weight gain. While hopefully, this kind of circumstance is a rare occurrence for most of you, it is probably not uncommon to "fall off the wagon" when life gets hectic. Eating habits suffer, you lose sleep, you stop working out and you gain weight. More important than the slip- up itself is how you deal with it, and what you do to snap out of it.<br /><br />Firstly, acknowledge that you're slipping up- but don't berate yourself. Self loathing only serves to frustrate you and cause you to eat garbage- and more of it. Give yourself some leeway. Some things you may want to tell yourself are, "I know I'm eating poorly and not exercising, but at least I'm aware of it", "I'm going to allow myself these next 2-4 weeks to break my diet and skip out on the gym, but my circumstances are extenuating", or "clearly, I don't feel as good now as when I am on my program- I can't wait to get back into shape". The one thing that you do not tell yourself is that "I'm lazy and fat" and "I'll never lose this weight and get back into shape". Sometimes, being more lenient on yourself will actually prevent some of that emotional, guilt driven, impulsive eating.<br /><br />Another thing to look forward to, once you do feel ready to get back to the gym or start any exercise program, is that exercise clearly reduces stress levels. Multiple studies have been done which show that exercise, especially aerobic exercise, is therapeutic when it comes to stress. Know that you will eventually get back on your program and feel better because of it. Also, when it is time to restart, begin slowly. Ease in to it. You may be surprised to learn that even though it took you anywhere from six to twelve months to get into shape, it will only take about four weeks to fall out of shape. You may not be able to pick up where you left off.<br /><br />Basically, attitude is everything. If you allow yourself to take a break from a diet and/or fitness regimen because life's extenuating circumstances sneak up on you- don't fight it. The more you fight it, the more frustrated you'll be and the more likely you'll eat and be sedentary from anger. Give yourself time to heal and recover and let the "noise" quiet down. You'll probably find yourself wanting to get back on the wagon in a few weeks- and you'll feel better for it. Just start out slowly and don't "over do it". The last thing you'll want when getting back on a program is a new injury. Also, if you're finding it inordinately difficult to get back to normal in a few months, you are losing sleep, or are having trouble concentrating; contact your primary care provider. It may be as sign that something more serious is going on like depression or generalized anxiety.<br /><br />----------------------------------------------<br /><br />I subscribe to tinybuddha.com updates and reflections. Today's quote really struck a chord with me that I even made it my Facebook status: <br /><br /> âDoing your best means never stop trying.â -Unknown<br /><br />Tiny Wisdom: On Moving Forward<br />Apr 13, 2011 12:23 am | Lori Deschene<br />www.tinybuddha.com<br /><br />For years, I stressed over the possibility that my best was not good enough. I realized that I couldnât possibly do better than my best, but as a type-A overachiever, this logic wasnât sufficient permission to feel proud when I put all my heart into something.<br /><br />I didnât want to do my bestâI wanted to do the best that anyone could do. I wanted to achieve greatness, as recognized by lots of people. I wanted it to be undeniably true that I was someone worth admiring and respecting.<br /><br />What I have since realized is that no oneâs admiration and respect will ever feel like enough until I admire and respect myself. And that doesnât come from obsessing about perfect outcomesâit comes from knowing I am strong enough and brave enough to keep going, even knowing Iâll never be perfect.<br /><br />If you are doing something that scares you, know that you are doing your best. If youâre doing something youâve failed at before, know that you are doing your best. If you are doing something that you feel like youâre failing at now, know that you are doing your best.<br /><br />And more importantly, regardless of what you achieve, know that you deserve your own respect and admiration for being a person who is willing to try.<br /><br />In closing FFF Diva Fans and Followers: Are YOU willing to try something new? Are YOU willing to push yourself out of your comfort zone? Feel free to share.<br /><br />Dedicated to health,<br />FFF Diva MoMOtastichttp://www.blogger.com/profile/01305007287314718662noreply@blogger.com0tag:blogger.com,1999:blog-6845368302339645183.post-38931964944602197262011-05-26T12:36:00.001-07:002011-05-26T12:36:55.052-07:00WLB4: YOU vs. YOUR Inner Quitting VoiceâA hard fall means a high bounceâŚif youâre made of the right material.â -Unknown<br /><br />Have you ever tried to accomplish something that was really challenging and half way thru it you just wanted to give up and quit?! If you aren't raising your hand, then you are lying to yourself. <br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3c2ibyBLibBdLae8fP8dVin_XcaPrlyWIVDBjqQfNBPfQAJkLNqbvEq801jkuCwGyJtAX19VgyhEfr1h0-RToS2y9PgDN30oLnn0wMUZHBMJ5SRJNJ8UEfCHNZ-9NmrtCQaTnqWdwqZXg/s1600/run.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3c2ibyBLibBdLae8fP8dVin_XcaPrlyWIVDBjqQfNBPfQAJkLNqbvEq801jkuCwGyJtAX19VgyhEfr1h0-RToS2y9PgDN30oLnn0wMUZHBMJ5SRJNJ8UEfCHNZ-9NmrtCQaTnqWdwqZXg/s320/run.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5594464982685666850" /></a><br />FFF Diva Mo's 1st 1/2 San Jose Rock 'n' Roll 1/2 Marathon Race in 2009, <br />For more info: http://runrocknroll.competitor.com/san-jose<br /><br />I remember when I did my first 1/2 marathon with my sister Leilani in 2009. It was the San Jose Rock 'n' Roll Half Marathon. It was pretty warm weather for a Fall day in the South Bay. I had just completed 13.0 miles with my sister and only had 0.1 miles left to go and I would be done. Right when I hit mile 13 my body and my mind just lost it and I started walking off the running course. My sister started screaming at me: <br /><br />Leilani: "Ate Maureen (older sister in Tagalog, yup busting out the Filipino culture for you, LOL) what are you doing?! We have 0.1 miles left and you're quitting now?"<br /><br />Me: "I am so mentally, physically, and emotionally exhausted. I am done."<br /><br />Leilani: "Sure, on mile 4 you could have quit. At mile 9 you could have quit too. But for goodness sakes you already DID 13 miles! Let's cross the line together! Here I know, I got an idea..."<br /><br />30 seconds later my sister rounded up 5 women from a Running Divas Club to swarm behind me and my sister to help enourage us and push us over the line. My sister is seriously my best cheerleader and my biggest fan. If it wasn't for her I seriously without a doubt would have quit. Why?! Because my inner quitting voice was getting the best of me. Luckily I had my sister and 5 other extrordinary strangers supporting me, but what happens if you are by yourself and your inner quitting voice is getting too loud. What do you do then?!<br /><br />Well personally my strategy is to pretend that a gorgeous & beautiful gospel girl trio is following me to provide the diva soundtrack to my life. MUSIC in my ears or in my soul help to quiet my inner quitter voice. Think of it as a mental distraction. Other ways to quiet your inner quitting voice would be turning those negative thoughts into positive ones. For example:<br /><br />Inner quitter voice: "I can't finish. 3 miles is too much!"<br /><br />Positive spin to kill the quitter voice: "I can do this! It's only 3 miles. When I am done I'll feel really good about it. Just one more mile..."<br /><br />Key phrase to avoid: I CAN'T.<br /><br />Here's some perspective from my favorite website Tiny Buddha: www.tinybuddha.com<br /><br />Tiny Wisdom: On Insurmountable Obstacles <br />Apr 11, 2011 12:26 am | Lori Deschene <br /><br />I recently saw the movie Soul Surfer about Bethany Hamilton, the professional surfer who lost an arm in a shark attack in 2003 when she was just 13 years old. This would be difficult for anyone, but especially someone so young.<br /><br />Bethany lost 60% of her blood that day, and after turning down a lifelike but non-functional prosthetic arm, soon realized she had to relearn almost everything.<br />What kept her going was knowing she didnât lose everything. Lots of things were different, but lots of things were still possible. Because of that belief, Bethany has continued to compete in national surf championships while traveling all over the world to help other people dealing with adversity.<br /><br />As someone with a lifelong phobia of sharks, I canât say for certain Iâd get back in the water after an attack that took a limb. But I know that when everything seems challenging and nothing makes sense, itâs tremendously helpful to remember that possibility starts with the strength and courage to recognize it.<br /><br />If youâre dealing with an obstacle that seems insurmountable, remember that things are rarely what they seem. This can be your undoingâor it can be a reminder that youâre stronger than you realize and can do a lot more than you think.<br />The question is: Are you ready to stop dwelling and start doing?<br /><br />--------------<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZjBgLWhDk0XN_zAzfD64VU94_ZIED3iOVDRpPcJSH6k7CzuQBCe8gW7eBWSxzlQSmL3v4aTs4dOhIm89r1erRXoTGhBvmgPUWZbARu8FBFtc16RVEqP4miyJfBVQUCb5TadFFA3x1JYTv/s1600/bieberpack.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 241px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZjBgLWhDk0XN_zAzfD64VU94_ZIED3iOVDRpPcJSH6k7CzuQBCe8gW7eBWSxzlQSmL3v4aTs4dOhIm89r1erRXoTGhBvmgPUWZbARu8FBFtc16RVEqP4miyJfBVQUCb5TadFFA3x1JYTv/s320/bieberpack.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5594463081299216850" /></a><br />South Bay Dualthon 2011 with FFF Diva Mo and Mia supporting our friend Karen<br /><br />MO-tivational Monday! <br /><br />One of my FAVORITE websites is www.active.com. On their Facebook fan page they have a great thing they do on Mondays. They ask their FB fans to share what they did as a healthy activity over the weekend to help motivate each other on the activity end of their healthier lifestyle spectrum. Win status. <br /><br />For example: FFF Diva Mo's Motivational Monday Sharing<br />On Saturday I went to the free community preview at Operation Boot Camp. I miss my OBC family! It was great to have someone yelling at me (I mean encouraging me) to squat lower and run faster around the parking lot island. Most of all I missed sharing stories and laughing with my friends while we sweat from activity. After camp I ran some extra mileage. Total mileage: 3.2 miles. Good times!<br /><br />So to adopt active.com's awesome MOtivational Monday sharings: What did YOU do this past weekend that was sooooooooooooooooooooooooooooo awesome! I'd love to hear back from all of you!<br /><br />Dedicated to health,<br />FFF Diva MoMOtastichttp://www.blogger.com/profile/01305007287314718662noreply@blogger.com0tag:blogger.com,1999:blog-6845368302339645183.post-64216095290165726622011-05-26T12:35:00.000-07:002011-05-26T12:36:05.968-07:00Ch-ch-ch-changes and Learning LessonsIt is almost the end of Week 1 of Win, Lose, or Blog Season 4. It's a Friday and I am excited only because the weekend is here! However weekends are so deadly to me at times because they can literally UN-DO all the great work you achieved during the week. So with that after work today I plan to hit the gym, so I can have a good advantage for the weekend, other than working out on Saturday and Sunday as well. Just sayin'! ; )<br /><br />So many of my friends and family have been following my weight loss journey the last couple of years (and I thank you for it). Without the support I wouldn't have made it this far. Earlier this week I changed my Facebook profile picture (and if you aren't FB friends with me YOU MUST add me, I promise I won't bite) to my current 14/16 self holding up my previous 26/28 self's dress.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvB39QBj9-1ntpjn_iyzp_0lk4RIT5_m2o8qpK90lid-OzF38BVvj4Nu-Y4gaas1pR_YfxRyjrmV89PSraW3lIk2g87bp15SCIxSaEgsLn4htWH1c_abAeaDOK1wuy3n9Gzoukww3WTzvx/s1600/comparison.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvB39QBj9-1ntpjn_iyzp_0lk4RIT5_m2o8qpK90lid-OzF38BVvj4Nu-Y4gaas1pR_YfxRyjrmV89PSraW3lIk2g87bp15SCIxSaEgsLn4htWH1c_abAeaDOK1wuy3n9Gzoukww3WTzvx/s320/comparison.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5593307636512948146" /></a><br /><br />I received so many compliments and I noticed a trend in the FB photo comments: "You are such an inspiration!" Whoa. Dude. Huge. Me? Inspiration? Back it up. I am just a really fat chick who needed to lose the weight. I am a regular person. Plain and simple. I am truly humbled by the compliment, but I have to say this: I am inspired by everyone in my life. I am inspired by my busy single mom friend Nicole trying to lose the baby weight she gained. I am inspired by my younger brother Paul dropping like 100 lbs to get off the same high blood pressure medication as my parents. I am inspired by my friend OBC buddy Kramer who is determined to get to goal weight while fighting off his inner quitting voice. My point is, inspiration is a two way street. I participated in WLB4 to inspire others, but more so have others inspire me to keep going with my own weight loss journey. So really, before I continue--THANK YOU! <3<br /><br />-------------------<br /><br />Today's blog entry is dedicated to my dear friend Kramer. We always chat on G-chat while we are at work, sharing with each other how our weight loss journey is going. Think of it as an on-line weight loss support center but just the two of us. Haha. Anyways, yesterday he asked me: "Where is MY blog entry?" I said, "Whoa, buddy I am not feeling well. I am fighting off a cough. But hey, I'll let you choose the topic." Talk about engaging the blogging readers. What did he come up with? <br /><br />CHANGES and LEARNING LESSONS: Mo's Weight Loss Journey <br /><br />This is all for you Kramer...<br /><br />When I think about how far I have come the last four years what keeps me going are MOments of inspiration and motivation. One of my favorites is:<br /><br />"Your past does not equal, nor does it dictate, your future." -Anonymous <br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgMQhzLb7LV6NukCeZT-dl95xcmN_4-Itd56HFAx4qurFQ5K9xco7odN_1cqa9_Mpf1-aunm6t3BmBezdZBRjLPrENxqjWPsCdWrE_LKm7jx0bGcnUV07MSIx4AHi2kQomG6lMw1FCTHck/s1600/kim.bmp"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgMQhzLb7LV6NukCeZT-dl95xcmN_4-Itd56HFAx4qurFQ5K9xco7odN_1cqa9_Mpf1-aunm6t3BmBezdZBRjLPrENxqjWPsCdWrE_LKm7jx0bGcnUV07MSIx4AHi2kQomG6lMw1FCTHck/s320/kim.bmp" border="0" alt=""id="BLOGGER_PHOTO_ID_5592981481867495730" /></a><br />FFF Diva Mo at 320 lbs. in 2007<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3vPRRTMIFBQe_UnumKejUuDn31a8fYCYC135Qhum5UWHobSfrl7FHwL771HsfZAGkf-uE3LIPWJ7Cuw3Ol_J9k724J106dQhycFQYOzO1CKt8Jm58cyJXw0qkSMX718B5La1YeBYr2doR/s1600/hebrew.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3vPRRTMIFBQe_UnumKejUuDn31a8fYCYC135Qhum5UWHobSfrl7FHwL771HsfZAGkf-uE3LIPWJ7Cuw3Ol_J9k724J106dQhycFQYOzO1CKt8Jm58cyJXw0qkSMX718B5La1YeBYr2doR/s320/hebrew.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5593304712483520178" /></a><br />May 2007: 320 lbs. with friends from college, 22 years old<br /><br />Four years ago I was 22 years old, 320 lbs, a size 28, and had severe obstructive Sleep Apnea. I had gained 124 lbs during the four years I was in college. I remember when I first started training with Ronny (my first personal trainer) he asked me for three reasons why I wante to lose weight. Oh man. I remember like it was yesterday. I seriously start tearing up when I think about it:<br /><br />1. Sit comfortably in a roller coaster ride.<br />2. Get rid of my Sleep Apnea.<br />3. Not to be obese when I have kids.<br /><br />I was able to accomplish the first two items within the first year of working out. The last item is still in progress (the weight as well as the kids). I don't plan to have kids until I am 30-ish years old. My point is I kept this list in the back of my mind AT ALL TIMES, especially when I felt like quitting. Having a goal other than a specific weight will help achieve success faster. I feel with a weight goal there is always this underlying pressure to succeed and if you don't reach that number you feel like a failure. Nobody likes to feel like a failure. No negative energy here!<br /><br />Emotionally and mentally I was a wreck. I realized my weight gain was due to stress and emotional eating. For example within the first two years of working out with Ronny I lost a little over 80 lbs, but when my Lolo Doring (grandfather in Tagalog) got sick and almost died, within 6 months I gained half of the weight I lost AND two months before graduating for my MBA program in May 2009 I withdrew and took 6 months off. I was so unhappy because my grandfather was sick, I gained the weight back, and I wans't graduating with my master's degree. ALL I WANTED TO DO WAS DROWN MY FEELINGS IN FOOD: "Eat my feelings. Hmmm. Food is always there for me. He doesn't yell at me. He is always there to comfort me." WRONG MO! Luckily I started participating in a medical weight management program where I got to discuss my food triggers. For the next year it was like I was learning how to ride a bike all over again, but this time for good. <br /><br />At this point I was 24 years old and just started getting back to my MBA program after my hiatus. At this point Lolo Doring is healthier and is back at home. Yay! However, it was time to be selfish again and focus on me and MY HEALTH. This is why I challenged myself and completed within less than a year my first 5K, 10K, 1/2 marathon, and full marathon by my 25th birthday. It was tough, but I did it. Lots of training and I needed a strong support system but luckily I found that through my sister Leilani, my cousins, and my Operation Boot Camp family. I wanted to prove to myself that although I gained my weight back, I can still succeed and lose the rest of it again while adopting a new lifestyle: being a competitive running athlete!<br /> <br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZFBe2RXTQ2n4CnGYOF40ClLqMpS0M8BUoBKcalI9iz_R7qFoI4319JUkpB1sHGhiM6CI-lTbOhrxPtHuIb7uQ4nEZMtecH5iXHqyYYk2fexwXfRDeukHfaoficaFhyphenhyphen0iQzThYqJEpdENV/s1600/sean.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 318px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZFBe2RXTQ2n4CnGYOF40ClLqMpS0M8BUoBKcalI9iz_R7qFoI4319JUkpB1sHGhiM6CI-lTbOhrxPtHuIb7uQ4nEZMtecH5iXHqyYYk2fexwXfRDeukHfaoficaFhyphenhyphen0iQzThYqJEpdENV/s320/sean.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5593303939683333586" /></a><br />FFF Diva Mo and actor Sean Astin at the 2010 Los Angeles Marathon<br />For more info: www.lamarathon.com <br /><br />"Fantastic Maureen, you are no longer 320 lbs. however you are still living in your 250 lbs! What's up with that?" Yeah, that's why I needed to do activities to push myself further. I planned to lose the weight but I never planned on challenging my body to the brink of exhaustion through long endurance races, outdoor cardio boot camps, let alone mud obstacle courses. There are times, I think I am too crazy to do some of these activities. Why?! Although I have come so far, it's difficult to hoist all of my ham over a 5 foot something wooden wall during a mud obstacle course. Dude, it's tough and I have the bruises to prove it! I decided I wanted to challenge myself further because I started to feel comfortable at my weight. I needed to break through my plateau and I figured signing up for more challenging activities would be the way to go!<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_1VKUcp7YQ9bk2oabVoFE2bk_Ym98k2EBMfPxDGnM5PGRamzHYJFtPnEUYfhQRfIUSTnkDD4JgBNi0jmgr047WUWkzS6HjeMX0kIgyFFqMJvQVhrhYN0hNgSESFAMxynv8g06qlpIDEVW/s1600/scavenger+hunt.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 213px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_1VKUcp7YQ9bk2oabVoFE2bk_Ym98k2EBMfPxDGnM5PGRamzHYJFtPnEUYfhQRfIUSTnkDD4JgBNi0jmgr047WUWkzS6HjeMX0kIgyFFqMJvQVhrhYN0hNgSESFAMxynv8g06qlpIDEVW/s320/scavenger+hunt.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5592983509529737298" /></a><br />2011 5K Urban Scavenger Hunt in San Jose, CA <br />For more info: http://www.challengenation.com/<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxqwHOyRqQxttp9WcZiOlmCnINjofCI09BPYBIWSt_I5TDhj8CnrutjruzrauFhtu3eN2fAfWRbKTCxGFD8BLIEZzZcLaQcbHmvd_PLVk2IP5p4nTqj2v_mjzeBW-bbY5KxQKDVoODHKNC/s1600/mudpit.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxqwHOyRqQxttp9WcZiOlmCnINjofCI09BPYBIWSt_I5TDhj8CnrutjruzrauFhtu3eN2fAfWRbKTCxGFD8BLIEZzZcLaQcbHmvd_PLVk2IP5p4nTqj2v_mjzeBW-bbY5KxQKDVoODHKNC/s320/mudpit.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5592983069127170322" /></a><br />Big Sur Mud Run 2011 in Monterey, CA<br />For more info: http://www.bigsurmudrun.org/<br /><br />THE RIPPLE EFFECT...<br /><br />When I was 320 lbs I definitely was not happy. However, I also realized my weight DID NOT define who I was. A weight is just a number on the scale. If I was happy with my body or myself it shouldn't matter what the scale said RIGHT?! Essentially yes, however divas and divos at 22 years old I could barely walk up one flight of stairs. I am sorry but that is NOT sexy and NOT cute. I loved dancing and singing but was finding that since I was so heavy I had to really slow down on my activities because I didn't have enough energy. So I decided to dedicate myself (and still to this day I do) to creating a ripple effect of happiness. <br /><br />How it works:<br /><br />I will focus on losing my weight and in turn it will cause a ripple effect in everything else I do or want to achieve in life.<br /><br />Lose weight -> more energy -> do actitivies/be social -> meet new people -> go on a date -> get married -> have kids -> be active with those kids -> healthier and longer life!<br /><br />Okay, so maybe NOT exactly in that thought process but you get the point. It's the law of attraction! Positive energy attracts positive energy! Be selfish! Focus on your weight loss and your progress. You have only one life to live, SO LIVE IT!<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWHXvoOcUcgOmTACb6v2XwFLHZeeE9HCGa9XcFgkpSmzr69aAQW7UIh1XEn3rUPx0A02uOc9Wh6FRdno6CYToM3z8dYt54ez6C3Y8NndG6WeY74G0n9vjC9Pok3XQn2PDfJxGY9ewTYVfT/s1600/alex.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 260px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWHXvoOcUcgOmTACb6v2XwFLHZeeE9HCGa9XcFgkpSmzr69aAQW7UIh1XEn3rUPx0A02uOc9Wh6FRdno6CYToM3z8dYt54ez6C3Y8NndG6WeY74G0n9vjC9Pok3XQn2PDfJxGY9ewTYVfT/s320/alex.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5593304385528091490" /></a><br />FFF Diva Mo with OBC Instructor & Friend Alex, March 2011<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKhXFWH3BYoWrrEUogxFXTYkUU-swbNU8mp1fNWLolqLkmG9pC-TipOPziOg0NlwxHcqge6XBiHmLIb8Wjjm-utd1uxqeuoBxW38E-qtY11tACiv-xG4xnYK5Qqa-zwIbdXGYhqfcoPdd2/s1600/us+DJ.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKhXFWH3BYoWrrEUogxFXTYkUU-swbNU8mp1fNWLolqLkmG9pC-TipOPziOg0NlwxHcqge6XBiHmLIb8Wjjm-utd1uxqeuoBxW38E-qtY11tACiv-xG4xnYK5Qqa-zwIbdXGYhqfcoPdd2/s320/us+DJ.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5592982725353101346" /></a><br />DJ MOtastic and NickyP, Radio Co-hosts for "What's the T With NickyP" on www.radio.dominican.edu on Wednesdays from 3-5pm (you can download previous podcasts)<br /><br />It comes down to a simple question: what do you want out of life, and what are you willing to do to get it? <br /><br />Committed to health,<br />FFF Diva MoMOtastichttp://www.blogger.com/profile/01305007287314718662noreply@blogger.com0tag:blogger.com,1999:blog-6845368302339645183.post-5944324852868640502011-05-26T12:34:00.003-07:002011-05-26T12:34:56.416-07:00WLB4: Can You Be Fit and Fat<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAqeUqKSWioylxKTQdEpYmAtLLPRY2mTTFbnVLeFrnFGdwW8qSk_ZSuT8Orih5znZGAuKZIS1R_L2AQ9fQIeyqLJQjepf5PbRp3WtcloszrmloS5HRBv35dvdP9zVg1zdW-BdtlLX08hIj/s1600/fitandfatapr200.gif"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAqeUqKSWioylxKTQdEpYmAtLLPRY2mTTFbnVLeFrnFGdwW8qSk_ZSuT8Orih5znZGAuKZIS1R_L2AQ9fQIeyqLJQjepf5PbRp3WtcloszrmloS5HRBv35dvdP9zVg1zdW-BdtlLX08hIj/s320/fitandfatapr200.gif" border="0" alt=""id="BLOGGER_PHOTO_ID_5592533490331864946" /></a><br /><br />Can You Be Fit and Fat? <br /><br />By Adam Bean <br />From the April 2011 issue of Runner's World <br /><br />Many of us would describe the ideal runner's body as lean, lanky, lithe. But then someone who is none of those things blows past us in a 5-K, leaving us questioning what "fit" really looks like. Some doctors say people who are overweight (body-mass index, or BMI, of 25 to 29.9) or obese (BMI above 30) will face health issues, regardless of how oftenâor fastâthey run. But some studies show that heavy people who exercise can be cardiovascularly healthy and may live longer than their sedentary but skinny peers.<br /><br />We asked two experts to, ahem, weigh in. Glenn Gaesser, Ph.D., director of the Healthy Lifestyles Research Center at Arizona State University, says you can be fit and fat. Amy Weinstein, M.D., M.P.H., an assistant professor at Harvard Medical School who studies the impact of obesity and exercise on disease, disagrees. Here's why.<br /><br />RUNNER'S WORLD: Is it possible to be overweight and healthy?<br />YES: Virtually every weight-related health problem can be greatly improved or cured with a moderate level of exercise, even if you're overweight. The amount of exercise necessary to achieve a fitness level that greatly reduces disease and mortality risk is the equivalent of brisk walking for 30 minutes a day, five days a week, or running 20 to 30 minutes a day, three days a week.<br />NO: Based on research I've seen and studies I've performed, it appears that physical activity cannot completely reverse the ill effects of carrying excess weight on diabetes and cardiovascular disease. The reason for this is unclear. There may be hormones and proteins that regulate weight and affect chronic diseases, which physical activity cannot reverse.<br /><br />RW: But can a butterball really outrun a lean machine?<br />YES: It's possible for a heavier runner to be faster than a thinner runner if the heavier runner has the necessary ingredients for better endurance: higher VO2 max, higher lactate threshold, and better running economy. Genes play a huge role as well, as does experience.<br />NO: Well, sure, it's not impossible. But a person who is overweight would be faster if he lost weight. A loss of about two pounds will theoretically increase speed by about a meter per minute of running. So if a runner runs a 5-K in 20 minutes, a two-pound weight loss would make him five seconds faster overall.<br /><br />RW: Do heavy runners get injured at the same rate as thin runners?<br />NO: Being overweight increases your risk of arthritis. Research shows that obese people have almost three times the risk of arthritis in the knees. So it would make sense that heavy runners are at a higher risk of injuring their joints.<br /><br />RW: Should runners disregard age-related weight gain?<br />YES: To control your weight as your metabolism slows down, you probably have to double your exercise. After age 40, you'd need to run about two more miles per week, each year, in order to maintain your weight. So if you are running 25 miles a week at age 40, you'd have to do 27 miles at 41, 29 miles a week at 42, and so on. That might be more than most people are willing to do. That's why I promote physical activity for health and not for losing weight, because it takes a lot. If your weight is creeping up but your cholesterol and blood pressure stay in the healthy range, I wouldn't worry about it.<br />NO: As your weight goes up, so does your risk of all sorts of chronic diseases. So I tell patients whose weight may have been steadily inching up to not concentrate on weight loss. Rather, let's first stop the weight gain. Even if it's just one pound a year, that's 20 pounds in 20 years, which is significant.<br />RW: Is consuming fewer calories the best way to lose weight?<br />YES: If someone wants to lose weight, restricting calories will do it, but he'd be healthier if he'd exercise as well. In a large study published in 2010, researchers looked at a group of people who only dieted, and another group who dieted and exercised. Both groups maintained exactly the same calorie deficit each day, and therefore lost the same amount of weight. But the diet-plus-exercise group experienced much better changes in certain health markers. Also, resistance exercise can build muscle, and more muscle can help you burn more calories even when you're at rest. And exercise is especially good at helping you keep the weight off once you lose it. So if there's one message here for people who are adamant about trying to lose weight, it's that you may get pounds off with dieting but to keep them off you're going to have to exercise. You'll be healthier for it, too.<br /><br />RW: Do the benefits of exercise matter more than losing weight?<br />YES: Physical activity can lower your risk of cardiovascular disease, regardless of your weight. Whether you're talking about boosting good HDL cholesterol, lowering bad LDL cholesterol, reducing blood pressure, and so forthâall these can be improved with exercise, even if you don't lose weight. And this results in a lower cardiovascular-disease risk. Physical activity seems to have a profound effect on overall mortality risk as wellâagain, regardless of your weight.<br />NO: Exercise can improve your health, but you can list more than 50 medical conditionsâfrom diabetes to arthritis to acid reflux to sleep apnea to certain cancersâthat result from complications from carrying excess weight. Even losing five or 10 pounds will lower your risk of developing these issues and improve your health.<br /><br />RW: So is it more important to exercise than to lose weight?<br />YES: It's been shown that about twice as many people achieve their exercise goals compared with their weight-loss goals. Weight loss may happen with exercise, but it may not. Over the past 30 years, millions of Americans have attempted to lose weight. Yet we're heavier now than ever. Something's not working. So instead of emphasizing losing weight, let's emphasize getting fit. Never mind losing 30 pounds, how about walking for 30 minutes?<br />NO: I'd like to see exerciseâalong with a healthy dietâpromoted as a way to solve the obesity epidemic. I run a weight-management clinic, and I've been trying to get patients to lose weight. I've found it's actually not that hard to change people's behaviorâtheir diet and physical activity, in this case. Americans simply need to exercise more and lose weight.<br /><br />----------------------<br /><br />FFF Diva Mo Weighs In: Can You Be Fit and Fat?<br /><br />My take on it?! I am living proof of being fit and fat. I played Varsity Girls Double's Badminton all 4 years of high school which included a lot of running and agility drills. I was able to run a mile in 8 min and 30 seconds. Today I am 47 lbs heavier than I was my Senior year in high school (196 lbs back in 2003), however I run a mile in 11 minutes 58 seconds (working on it), can leg press 500 lbs., and can run long endurance races for hours. I think although I am heavier my fitness level has soared out of control. <br /><br />On another note...<br /><br />Of course the ideal is to lose weight. However, you also have to be realistic when you are goal setting. Personally I like to use something called SMART goals. <br /><br />Creating S.M.A.R.T. Goals <br />Source: http://www.topachievement.com/smart.html<br /><br /> Specific<br /> Measurable <br /> Attainable <br /> Realistic <br /> Timely<br /><br />Specific - A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six "W" questions: <br />*Who: Who is involved? <br />*What: What do I want to accomplish? <br />*Where: Identify a location. <br />*When: Establish a time frame. <br />*Which: Identify requirements and constraints. <br />*Why: Specific reasons, purpose or benefits of accomplishing the goal. <br /><br />EXAMPLE: A general goal would be, "Get in shape." But a specific goal would say, "Join a health club and workout 3 days a week." <br /><br />Measurable - Establish concrete criteria for measuring progress toward the attainment of each goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal. <br />To determine if your goal is measurable, ask questions such as......How much? How many? How will I know when it is accomplished? <br /><br />Attainable - When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals. <br />You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. When you list your goals you build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them. <br /><br />Realistic - To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress. A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labor of love. <br />Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal. <br /><br />Timely - A goal should be grounded within a time frame. With no time frame tied to it there's no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? "Someday" won't work. But if you anchor it within a timeframe, "by May 1st", then you've set your unconscious mind into motion to begin working on the goal. <br />T can also stand for Tangible - A goal is tangible when you can experience it with one of the senses, that is, taste, touch, smell, sight or hearing. When your goal is tangible you have a better chance of making it specific and measurable and thus attainable. <br /><br />FFF Diva Mo's SMART Goals for April:<br />-I will beat my personal record mile time of 11 minutes 58 seconds by 10 seconds<br />-I will hold a 1 min and 30 second plank<br />-I will complete 10 push-ups on my toes (not regressed on knees)<br /><br />What are YOUR SMART goals for the month of April? Feel free to share, comment, and support! I'd love to hear from you!<br /><br />Dedicated to health,<br />FFF Diva MoMOtastichttp://www.blogger.com/profile/01305007287314718662noreply@blogger.com0tag:blogger.com,1999:blog-6845368302339645183.post-21205462968594505132011-05-26T12:34:00.001-07:002011-05-26T12:34:26.087-07:00WLB4: Circle of Support"The seed of an idea grows into a goal, and from the goal sprouts a plan. The plan blossoms into training and finally matures as racing fitness." <br />-Joe Henderson, The Complete Marathoner <br /><br />During any weight loss journey or ANY journey a good circle of support is needed. I remember I took a weight loss management course through my local hospital and the intsuctor had us do an exercise about our "Circle of Support." In other words it was a visual list we had to write down of who was in our inner and outer circle of support. Is there a difference? YES! Let me explain...<br /><br />Inner Circle: Usually family members or close friends. Could be your on-line weight loss community or your personal gym trainer. These folks are your cheerleaders no matter where you are in your journey. They only encourage and support the entire time. Key: THEY NEVER JUDGE YOU and YOUR DECISIONS.<br /><br />Outer Circle: Usually co-workers or mean family members. Could be aquaintances from the past that stalk you on Facebook only to see if you are STILL fat. These folks are usually jealous of your journey. They "support" you by saying backhanded comments like "Wow, you lost 80 lbs! Congrats. But man are you still fat." Don't think those people exist? Well they do. Trust me. TSFR = true story for reals (another MO-ism). Key: THEY ALWAYS JUDGE and SABOTAGE YOU.<br /><br />Since WLB Season 4 is a new journey for me I thought I would update my inner and outer circle of support system. Don't worry about the list of names. During the next 7 weeks you will get to know each individual or group I list and learn why each of them has made a significant impact on my life. By the way this list isn't in any particular order. = )<br /><br />Inner Circle:<br />My brother Paul & sister Leilani<br />Operation Boot Camp Ladies<br />Jill, my current personal trainer<br />Ronny, my 1st personal trainer<br />Nicole, my college best friend who lives 4 hours away<br />Kramer, my male equivalent<br />My co-workers, seriously all of them<br />Marisa, my Goddaughter only via Catholicism<br />Kristin, fellow shrinking buddy and activist<br />Wilson, my college best friend who is a fashionista<br />Tyler, my ex-boyfriend who has become a better friend<br /><br />Outer Circle:<br />Certain uncles who shall not be named<br />2 certain "friends" who shall not be named<br />My mother<br />My father<br />My grandfather(s)<br /><br />Please note: I only put my parents and grandfather(s) into the outer circle because although they are supportive of me, they ALWAYS MAKE BACKHANDED COMPLIMENTS. What is it about Filipinos where they try to say something nice, but it comes out SUPER NEGATIVE?! For example: "Are you running again? Maureen, I think you need to stop running. It could kill you. I know you need to lose weight because you are fat, but I don't think running competitively is the answer. How about weight loss surgery?" Yeah, that comment actually was said not once, not twice, but thrice in my lifetime. Les lame.<br /><br />Moving forward...<br /><br />What do you do with this list of folks? Well you keep it in your back pocket. If you know your mom is a trigger of emotional eating then don't spend time with her. If you need a weight loss buddy to try out a new Zumba class then reach out to your inner circle for a companion. This is why the list is helpful. = )<br /><br />------------------<br /><br />INNER CIRCLE OF SUPPORT SPOTLIGHT: Jill Romo, my personal trainer<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN2vB0yuFHvSDXZrywl9vbTCmtxpsmaC6AjAkn75RXpIdE47hWRgIU9vykZ-RJxMRWD8w_sD_v3TNItswl6N-FuhTVn_7mONvToK06o87glJH42srOI8GMBPhvGMe2ImpvVasreFvYmWAZ/s1600/leilani.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 248px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN2vB0yuFHvSDXZrywl9vbTCmtxpsmaC6AjAkn75RXpIdE47hWRgIU9vykZ-RJxMRWD8w_sD_v3TNItswl6N-FuhTVn_7mONvToK06o87glJH42srOI8GMBPhvGMe2ImpvVasreFvYmWAZ/s320/leilani.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5592207577333133698" /></a><br />Myself, my sister Leilani, and my trainer Jill<br /><br />Jill and I became friends through Operation Boot camp where she was a camper turned instructor. Now she is a certified personal trainer and she trains me! What's cool about Jill is that she doesn't just tell me what workout we are going to do, she does it alongside WITH ME!<br /><br />For example, for my birthday workout session she took her age 49 and my age 26 and added it together = 75. Why? Because all of the reps we did for our total body workout were based on those numbers:<br /><br />Round 1 = 75 reps<br />Round 2 = 49 reps<br />Round 3 = 26 reps<br /><br />Round House Kicks to punching bag<br />Side to side jumps off of Bosu Ball<br />Sit-ups<br />Push-ups<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZfs02o5qPX3tY8eEd4kKY04UliNZjrbkthitNvmp3GJ6otekgPg4VqZ9nt6KO9__gT_UbEul15F6hOQ-Cm0XOZ5egk8P-t4emOvt6bJAy0FgIoPmfT_IeXs_kX7MEaSXJwijfjBj7P2W-/s1600/bosulove.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZfs02o5qPX3tY8eEd4kKY04UliNZjrbkthitNvmp3GJ6otekgPg4VqZ9nt6KO9__gT_UbEul15F6hOQ-Cm0XOZ5egk8P-t4emOvt6bJAy0FgIoPmfT_IeXs_kX7MEaSXJwijfjBj7P2W-/s320/bosulove.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5592210872386344642" /></a><br />I <3 my Bosu ball!<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVW_XLhAQe-znk4X8LNLAOTpWkOHO5vrM0ls7DnYT_6fynWaoOKnZD6-XODqCTne6yITpxSSHCQGHai2EDHgZzHQJDduX71cVEcUikAIBB6OqQoKBeoVvRsL574EfGGqvSVXCEvWvkJ1Cy/s1600/balance.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVW_XLhAQe-znk4X8LNLAOTpWkOHO5vrM0ls7DnYT_6fynWaoOKnZD6-XODqCTne6yITpxSSHCQGHai2EDHgZzHQJDduX71cVEcUikAIBB6OqQoKBeoVvRsL574EfGGqvSVXCEvWvkJ1Cy/s320/balance.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5592210621092090754" /></a><br />FFF Diva Mo balancing on a Bosu ball = CORE WORKOUT!<br /><br />It was intense, like the circus! (another MO-ism)<br /><br />It's because of her friendship and her motivation, she keeps me going. She understands what I am feeling because she's been there too. She knows when I am about to give up or start complaining. (Internal thought: maybe I should have given up complaining for Lent. Oh well, next year!)Thanks Jill for always pushing me to the brink of failure during our workouts and always having a smile!<br /><br />If you are interested about training or how to event start feel free to email her and ask her questions (she told me she would be happy to help):<br />Jill Romo = jill@justfitbyjill.com<br /><br />Do YOU have a personal trainer? Are you interested in a personal trainer? Are you a personal trainer? Feel free to post and share! <br /><br />Committed to health,<br />FFF Diva MoMOtastichttp://www.blogger.com/profile/01305007287314718662noreply@blogger.com0tag:blogger.com,1999:blog-6845368302339645183.post-24229999023735379712011-05-26T12:33:00.001-07:002011-05-26T12:33:53.171-07:00WLB4: Fashion Relay Weekend"At least 99 percent of running is just showing up, getting out there and putting one foot in front of the other." -John Hanc, The Essential Runner <br /><br />This weekend was absolutely ridiculous, nay REDONKULOUS! I have a history of SAYING YES to many things, but man this weekend was WORTH IT. For those who don't know already I live in the Bay Area in Northern California. I live and work in San Jose, work a 2nd job in San Francisco, and go to graduate school in Marin. Commute time 2 hours one way. 4 hours round trip. Un-win status. So I went from a 10 hour plus day in San Francisco, back to San Mateo for a nap, then off to Marin the next morning for a Relay for Life Charity event for my college. WORTH IT.<br /><br />--------------------<br /><br />Saturday, April 2, 2011: Give Back Gala Fashion Show in San Francisco<br /><br />My close college friend and upcoming fashion designer Wilson Kong asked me to be a model for a charity fashion show in San Francisco. It was such an amazing experience. Here I was at the Marriott Hotel in Union Square surrounded by 5'9" at a size 2 models and here I was at 5'3" at a size 14/16. But it didn't matter. It was thrilling. On a 38 ft. catwalk with a sold out room I strutted out to Katy Perry's "Teenage Dream." What was so neat was that I held up my previous size 26/28 dress only to throw aside to unveil my 14/16 smaller self (and still shrinking). <br /><br />What was even more touching was the introduction before our walkout:<br />"Wilson would like to thank all his friends for making today possible. He also thanks Costco for his 1st sewing machine. Lastly pls pay close attn to the last model (holding former size 26 dress) he's happy to support her on weight loss journey." Such an empowering moment. I promise videos and more photos to follow.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi96IPeJzBRm81h4Gfn3E3OETa84NmIC4bEibMS4uuabxALmoWxlhdpfBcQrvcb9707q07MJYWuPLsPXovCamp5hQsFPs-yTEBwXvTQ7kqfqt6Nr-zwkwY_D2O944NEB1BKfGwSRF0b8epF/s1600/tent+dress.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi96IPeJzBRm81h4Gfn3E3OETa84NmIC4bEibMS4uuabxALmoWxlhdpfBcQrvcb9707q07MJYWuPLsPXovCamp5hQsFPs-yTEBwXvTQ7kqfqt6Nr-zwkwY_D2O944NEB1BKfGwSRF0b8epF/s320/tent+dress.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5591866661424457330" /></a><br />Meet the largest dress I have ever owned: Size 26/28 Bridesmaid Dress from 2007<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2Uz6wMzDLrxPIac_avGI_PIDM-AJb0kCUCjgBGlhWrVoS6mhTiDn2iaLjxxVKR_RmlOvV9Ck818DqYN88K4VAKMHabhKu3n0jhi99neN2VZc6vIrbzVY4dtJB3fI01A79hoalfL9-9lpY/s1600/comparison.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2Uz6wMzDLrxPIac_avGI_PIDM-AJb0kCUCjgBGlhWrVoS6mhTiDn2iaLjxxVKR_RmlOvV9Ck818DqYN88K4VAKMHabhKu3n0jhi99neN2VZc6vIrbzVY4dtJB3fI01A79hoalfL9-9lpY/s320/comparison.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5591866899581412114" /></a><br />Comparison: Previous Dress Size 26/28 vs. Current Dress Size 14/16. Win status.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_Kh8rujW1bz-UCBK4xkMfOzQgLivQJRJhCBzf0CzH-7ebp_jbpBMG1bxGTwv1EvC-4JRvkJhaZcGc8DrBM6j1qb0KwaQmVogYz7XwjYtqMXXn0-0swTVKdY5BiNeCx7ruFc26TTS-rVoq/s1600/wilson.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_Kh8rujW1bz-UCBK4xkMfOzQgLivQJRJhCBzf0CzH-7ebp_jbpBMG1bxGTwv1EvC-4JRvkJhaZcGc8DrBM6j1qb0KwaQmVogYz7XwjYtqMXXn0-0swTVKdY5BiNeCx7ruFc26TTS-rVoq/s320/wilson.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5591867162927573762" /></a><br />With Close College Friend and Upcoming Fashion Designer Wilson Kong<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiukoFPZL6GW5Q7SnX4lSbvR-0mrjj547BLUL81JHrJ44KlbDqx1-6pMzI_-veUAXarCvFvYyr6GIp-vNO8KWE57BNhGHidy1gKijlfeQmDAZHLBXFsaJ4IfrdsixPF92-93cJ9KleXQPlF/s1600/THE+DRESS.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiukoFPZL6GW5Q7SnX4lSbvR-0mrjj547BLUL81JHrJ44KlbDqx1-6pMzI_-veUAXarCvFvYyr6GIp-vNO8KWE57BNhGHidy1gKijlfeQmDAZHLBXFsaJ4IfrdsixPF92-93cJ9KleXQPlF/s320/THE+DRESS.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5591869958341902354" /></a><br />THE DRESS: I wanted a bigger bow on it!<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOJTEuiOE3jLLClQ0nA3YOsDlihl6z6n8B0Hv6gXIYlILGdQYnhnJwnQGbjRXgfN6DwTZV8uOzR7RdPd0VciCWWvcDeAANrgiU0USlSpUm7PQiZRJn-MIUVVadvLNID68sfN7LHjZTXN-N/s1600/light.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOJTEuiOE3jLLClQ0nA3YOsDlihl6z6n8B0Hv6gXIYlILGdQYnhnJwnQGbjRXgfN6DwTZV8uOzR7RdPd0VciCWWvcDeAANrgiU0USlSpUm7PQiZRJn-MIUVVadvLNID68sfN7LHjZTXN-N/s320/light.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5591867446745387794" /></a><br />Pulling a Model Pose: Looking Into The Light<br /><br />------------------------<br /><br />Sunday, April 3, 2011: Dominican University of California's 1st Annual Relay for Life at the Marin JCC in San Rafael<br /><br />The next day I made it to Marin for Dominican University's 1st Relay for life! I dedicated my laps to my Ninong Dalmie (godfather in Tagalog) & Tito Fred (uncle in Tagalog), you'll be missed. I also want to give dedication and thanks to my friend & survivor Cynthia. This was an amazing experience to see students, staff, & alumni come together to help raise money & awareness for cancer. We raised a little over $5,600. I am looking forward to next year! What was even more awesome was that I got to hang out with different Dominican Alumni all day and even hike the Golden Gate Bridge Trail and scale the Golden Gate Bridge (1.5 mile span of the bridge) with a fellow alum. Winning!<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid_TCchybJcgVXaAPC9umwuvFZtxKOZVziqzxh3rHFX8Ps5qnT7aicFYlSVmtTOkK_7BT1qn-2ycpDmft6mC7Q-A-ll0rbHeGxVmGaFmZMCBrlirfLut4Q9bTX2VxkCxaetmPE37_dJ6sb/s1600/relay.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid_TCchybJcgVXaAPC9umwuvFZtxKOZVziqzxh3rHFX8Ps5qnT7aicFYlSVmtTOkK_7BT1qn-2ycpDmft6mC7Q-A-ll0rbHeGxVmGaFmZMCBrlirfLut4Q9bTX2VxkCxaetmPE37_dJ6sb/s320/relay.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5591871123119364578" /></a><br />Relay For Life 2011<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG-JnW7mDL1z0uPZHdakxpoQaA7QMAVyIZfAsLucc_BKyGX1icA1grCaH-Ps4tcagMwV8XYOoeB4sMfmukNWeAdNVs3oRAiHRQoS1NBBR87NQTi8QAAENREm8-JqVPyRn7cM93xCjEhP8X/s1600/shoes.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG-JnW7mDL1z0uPZHdakxpoQaA7QMAVyIZfAsLucc_BKyGX1icA1grCaH-Ps4tcagMwV8XYOoeB4sMfmukNWeAdNVs3oRAiHRQoS1NBBR87NQTi8QAAENREm8-JqVPyRn7cM93xCjEhP8X/s320/shoes.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5591871311579133666" /></a><br />FFF Diva Mo's Signature Purple Running Shoes<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ5IZZA2b6WVoJ6DP4lEy6XGR24ZRd9RM-p93mIeGb5g-5TBwzf3pQyDFWZT00joUyNa0m8SHkP76uFwHTkUDnHuSLcw-90_7C6Iq6VIvApeLJRGnvvkA9ACVIWm989frIvyw5rhCGw9nu/s1600/line.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ5IZZA2b6WVoJ6DP4lEy6XGR24ZRd9RM-p93mIeGb5g-5TBwzf3pQyDFWZT00joUyNa0m8SHkP76uFwHTkUDnHuSLcw-90_7C6Iq6VIvApeLJRGnvvkA9ACVIWm989frIvyw5rhCGw9nu/s320/line.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5591870958312159634" /></a><br />FINAL LAP: Cancer survivors, students, alumni, and staff<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2UERpguCwbxy8X7Np7qEPdGHTDpv8TR14DiZdIOee3lEKI4X11wjOKlQL6VBh-PSQHTxBIZVlvgy88Pwcyt0kYR6k_ysB8NwkwMaH4b8tjR6SvSst1s6-VyYp4lEy28msb7eLGyhOPVWQ/s1600/alumni.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2UERpguCwbxy8X7Np7qEPdGHTDpv8TR14DiZdIOee3lEKI4X11wjOKlQL6VBh-PSQHTxBIZVlvgy88Pwcyt0kYR6k_ysB8NwkwMaH4b8tjR6SvSst1s6-VyYp4lEy28msb7eLGyhOPVWQ/s320/alumni.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5591870707017802962" /></a><br />Fellow Dominican Alumni Team Members (not all pictured though!)<br /><br />----------------<br /><br />Fashion Relay Weekend Recap: AWESOME. SIMPLY EXHAUSTING BUT SIMPLY AWESOME.<br /><br />Today I kicked off my Monday morning with a nice steady 3 mile run. According to my 1/2 marathon training schedule it should have been a 5 mile run, but I think more sleep was valuable to me to get through the work day. Haha. Today at work (I work at a law firm) it was my snack day. I brought in a bag of cuties (small oranges) and sugar free vanilla pound cake. I am trying my best to create a healthier eating office environment. Key word: try. <br /><br />After work: personal training session with Jill. I'll share you that update tomorrow!<br /><br />What did YOU do this weekend that got you off the couch? Did you go on a stellar hike in the hills? Did you go on a nice jog in the neighborhood? Did you take a walk with your dog at the park? Did you play frisbee with your kids at the beach? Feel free to share and post! Let's share and motivate each other! This is about support!<br /><br />Dedicated to health,<br />FFF Diva Mo <3MOtastichttp://www.blogger.com/profile/01305007287314718662noreply@blogger.com0