Monday, February 28, 2011

Feeling your feelings....

Warning: this entry is not about running or nutrition or anything relating to physical health. The topic relates to emotional/ psychological health- which is just as important.

I wanted to blog about feelings today because I had an insightful therapy session this morning and I just want to blog about it. A little insight about me....

So, feelings. I have a hard time understanding what feelings feel like and what they means. I know this might be difficult to imagine but it's true. I guess I missed that day in preschool when the teacher held up a smily face and said "Happy" and then the sad face and said "Sad". Ok, it's not that bad. I'm talking more like distinguishing between feelings that are somewhat related, like mad and frusterated, sad and hurt, lonely and alone (I have a harder time with the unpleasent stuff. who knows why?) I guess I never knew there were so many. Just look at this "smiley-face feelings guide". I have no idea what's going on. And even if i was aware
of what "demure" meant- I have no idea what demure feels like.

Whenever I come across an uncomfotable situation or an unpleasent feeling, my instinct is to run away, avoid the problem and not deal with the feeling. This scenerio came up this weekend, and instead of saying "you're ignorant comments are pissing me off!", I choose to remove myself from the situation- leaving my emotions in the dust.

Now, why was that a problem? I just felt like I was a little immature, storming out like a kid having a tantrum, slamming doors and throwing toys. But, I honestly had no idea what I qwas feeling or what was going on inside me. All I knew was that I was uncomfortable and if I had to sit there any longer I was going to punch someone in the jaw.

The therapist advice to me, "feel your feelings". What? aaaaahhh Psychology is so ridiculous!!!

I'm sitting here, trying to figure out what that means and I think I figured it out. I think I should face these uncomfortable feelings and explore them. Instead of running away from a situation when I get mad, I should say "Hey! I'm mad!" and acknowledge the fact that I feel like my insides are boiling over. Hopefully, I remember this entry the next time I'm upset and instead of breaking all the good china, I will be able to express myself with words.  

Tuesday, February 22, 2011

How can I support you?

“Wellness coaching is a powerful relationship between a client and coach which explores the client’s greatest health concerns and goals, the obstacles to achieving those goals, and strategies to overcome the obstacles.”  Ellen Goldman
I wanted to share with you what I do as a wellness coach. So, what does a wellness coach do?
A wellness coach rides in on a white horse to the rescue.  Well, that’s a stretch but it sure sounds good. The Coaching Pair  But on a serious note, working with a wellness coach can prevent that kind of self-sabotaging behavior.  Having encouragement, support, and accountability provides what the client needs to walk out their plan. 

When I work with a client, we look at their desired goals and outcomes they would like to reach.  Some people are ready to dig in and attack it all…their eating, their exercise, their stress levels, etc.  Other clients want and need to take it a little slower…even one thing at a time.

Initially I do an assessment with the client to determine their goals, where they are with their current level of health and wellness and where they want to get.  How well are they sleeping?  What are their energy levels like each day?  How satisfied are they with their current weight?  How much water are they really drinking each day? After we have started the program, we talk together on a weekly basis and they are encouraged can send emails to me with questions in between calls. 

I do this work at an absolutely zero cost to the client. I want to help support and help you get amazing health results. If you are interested in my help, have questions about nutrition, running or baking, please contact me at

nurish your body like an athlete.

Nutrition for Athletes.

“Good nutrition is important for everyone, but especially plays a key role for professional athletes. In fact, it is one of the most important factors for improving performance.“ Luigi Gratton, a nutrition advisor to the LA Galaxy, says in regards to the importance of nutrition for professional athletes.

Athlete’s lives are often so busy that one of their greatest challenges is preparing nutritious meals on a regular basis. (Non-Athletes too!) That’s why Formula 1 shakes are the perfect healthy meal for athletes constantly on the go.

LA Galaxy players, like many athletes, have higher activity levels that the average person and have higher nutritional demands. Simply put, the more active the athlete – the more important their nutrition.
Whenever I’m offering nutritional advice, I point out the importance of Herbalife® products like Formula 1 Shake Mix. I know from personal experience that science-based products can make a huge difference in an athlete’s performance and overall wellbeing. (haha because I consider myself an athlete ;))
Ultimately, I advise all athletes to maintain their nutritional conditioning not only for games and athletic events, but all the time. A programme with Herbalife® products, together with a healthy, active lifestyle, is a winning combination for all athletes as well as anyone interested in maintaining his or her wellbeing.

As the Official Nutrition Company and Presenting Sponsor of the LA Galaxy, Herbalife is on a mission for nutrition, giving people an opportunity to change their lives with proven products and a proven business opportunity. We are taking the mission for nutrition across the galaxy. Herbalife and the LA Galaxy are two world-class players that have come together to make one amazing team.
With some of the world’s most famous soccer players, like Chris Albright and Joe Cannon, this all-star association is showing that Herbalife is the nutrition choice of world’s class athletes.

Outstanding performance doesn’t happen by chance – you need the ultimate nutrition strategy to support your training regime. If you want to maintain your finely tuned body and perform at your absolute best then respect your body’s nutritional needs and fuel it with high quality nutrition:
Start with the Herbalife core products
Formula 1 Meal Replacement for Weight Management and Healthy Nutrition, and Formula 2 Multivitamin Complex – this duo delivers balanced levels of key vitamins and minerals, healthy carbohydrates, plant-based protein, beneficial fats, dietary fibre and antioxidant nutrients. These core products provide a strong foundation for those who are serious about their sport.

Add protein to repair and refuel
Formula 3 Personalised Protein Powder provides a blend of high quality whey and soy proteins and allows you to personalise your protein intake according to your training regime. Essential for muscle mass maintenance and growth, and post match recovery and repair, simply add this Protein Powder to your Formula 1 shakes or use in sauces and soups.
Antioxidants can help protect against cell damage and may assist recovery
Schizandra Plus is enriched with Schizandra, a nutrient-rich plant which helps increase the body’s ability to distribute oxygen effectively. It also contains antioxidant vitamins and aminoacids to help support the body’s immune system. Schizandra Plus can help support any busy, stressful or sporty lifestyle!
RoseOx* – Rosemary extract contains more than twelve antioxidants. Antioxidants can help protect your immune system by fighting free radicals and replenishing important nutrients lost everyday. This supplement contains powerful antioxidant polyphenols which help to regenerate vitamin C back to its active form.
* The RoseOx brand is the property of Zuellig Botanicals Inc.

Source: Inspire Today – Herbalife’s Today Magazine – Dec 2007
Luigi Gratton, a nutrition advisor to the LA Galaxy, Inter Milan and may others.

Monday, February 21, 2011

good for the body, mind and soul.

Why I run.

Up until two years, running was work, running was excercise, running was hard ... and I practiced it religiously rain or shine, sore or blistered- I was on the track. It become something I NEEDED to do. Similar to caffeine addicts, if I don't get my morning run in, I feel uneasy, sluggish and not myself.  Training for the Marathon helped me see running differently, I learned the benefit of a rest day, the importance speed work and the therapeutic benefit of a long slow run.

My knee is still sore from Saturday's killer run, but after an emotional night with my "complicated" relationship, I needed to get on the road. Without an ipod and before the city got to loud, I headed out for a quick run that turned into a 10 mile run. There's something special about being alone with your thoughts, without any distractions and the space to clear you mind or work out any confusions. I felt like thoughts and emotions were bouncing around in my head but with every mile, with every step, those thoughts fell into place. I don't think my problems were solved in that hour run but it helped ease my mind and psyche. Running is a great workout but it also has perks like stress relief and a great therapy session. Who needs Zoloft?

*Running (or any kind of exercise) stimulates the neurotransmitters serotonin, dopamine, epinephrine, and beta-endorphin, all of which elevate mood and reduce depression and anxiety. You might know endorphins as the "feel-good" hormones of the body.
*Running can help you shed as many as 100 calories per mile and aids in lowering your blood pressure by making sure the arteries stay nice and elastic.
*Running also slows down the hands of time a little, as it relates to your aging process -- regular runners are less likely to have bone and muscle loss.
*Getting out and talking with others while you run or walk can help change your thoughts and give you a different perspective on how you choose to deal with anger, grief, or trauma.
*Psychologically, running gives you a set amount of time to be alone with your thoughts. If you're able to use this to your advantage, you can use that time to get your brain around an issue at the office or the problem with your significant other.

That's why I run.

If you are interested in running or what any kind of advice. I would be happy to help you or direct you to some great resources.Or- If you are interested in a FREE wellness profile of customized nutrition program. Contact:

Sunday, February 20, 2011

embracing the badonkadonk

Body Image.

Eww. Just the thought makes me upset. We have all hear it or even said it "I'm fat. I'm too skinny. I'd be happy if I were taller, shorter, had curly hair, straight hair, a smaller nose, bigger muscles, longer legs, blah, blah, blah" I am not immune to any of these thoughts. Growing up I was self concious of my body. I avoided dresses or shorts because I hated my thick thighs or my bubble butt. The media doesn't help and neither do immature guys who yell out stupidities about my ass. (haha, my favorite "i foooound you miss new booty"  with the rap tone and a few dance moves.)

To this day, I catch myself wishing for mile long legs, bigger boobs or a smaller tush. But its on days like yesterday, when I look at my body and think "Damn, my body is strong, I can't believe I just ran 20 mile". It took a while for me to be comfortable with my body and its still a daily stuggle. Now, that I'm older I realize that wishing for my body to be different was more work, its was depressing and really hard on my self esteem. I needed to change that. It was a choice, a conscience decision to embrace my body, good and bad. I have a tiny waist (yay, kinda coke bottle shape) small breast (hey, i don't have a problem jiggling while I run), I have a Michelle Obama arms (I think its hot) and a badonkadonk (haha, its a head turning trait)  So stop being so hard on yourself, embrace your curves or lack of (whatever the case may be) and take the time to acknowledge your body for what it is and what it does for you and stop critisizing it for what it's not.

Thanks body- for being petite and thus making guys taller than me. Thanks for doing daily things like breath and being a house to my organs. Thanks arms- for helping me carry stuff, and lift stuff, and do other arm-related stuff. Thanks legs- for helping me walk, run, jump, skip, kick and dance.  Thanks body :)

prolessa = abs

I am so excited about my nutrition program. I have been seeing awesome health results, my energy is up and my athletic performance is on point. I have decided to experiment with my nutrition program for maximal results. I understand that I am small and I probably wont lose much weight but I really want to tone up. I want abs!!!
The game plan is to add prolessa. Prolessa is an awesome new product that helps burn fat and curve hunger. Doesn't that sounds great- lose fat. In addition, I am upgrading my basic plan to ultimate with the addition of snack defense, total control and aminogen. Snack defense is going to defend me against snacks. Which are my weakness, so I'm excited about not reaching for the potatoe chips. Total control will help keep my metabolism going and give me extra energy. and aminogen will help with the absorption of all that extra protein I'm consuming.
I am so excited about this new program and I am certain that I will be happy with my results. I will keep you updated on my progress but I'm sure that on March 20 (Marathon Day!!!) I'm going to be rocking abs from Dodgers Stadium to Santa Monica Beach.

Saturday, February 19, 2011

" ... Couldn't be more excited to run 20 miles!!! Woohooo!!!".

My long run this week was inspired by my friend Daisy Lopez. I woke up, at 10 (yeah, I slept in!), and noticed her facebook post "  ... Couldn't be more excited to run 20 miles!!! Woohooo!!!". I pondered the thought for a while and debated the possibility of rain, but finally I dragged myself out of bed and laced up my running shoes.

So, how do I prepare for a long run?
1.  The first thing I do is make a decision about the distance. Its Saturday so I have time for a long run. Last week I ran 16 miles, can I do 20 this week? uuuhhhhh.... Yup 20 it is!
2. For a long run, (estimating more than 3 hours) I need to be hydrated and I need protein and complex carbs to help my body handle such a work out. Another reason, I love my nutrition program. I can have a quick healthy breakfast that I know will provide my body with great nutrition. I only had 1/2 a shake (chocolate :)) because I dont' want to be too full. 
3. Make sure to dress for the weather conditions! I've made this mistake many times and it sucks to be overdressed on a hot day or not warm enough on a windy day.
4. Gather my equipment. RoadID bracelet, Iphone, I filled up my hydration pack with some H30 (great for hydration!!!) and made sure to grab a protein bar in case I need it.
5. Set my GPS to track my run and I'm out the door after a quick stretch.

 I was a little nervous because I haven't attempted a run longer than 16 miles. But, this morning's run went surprisingly well. My pace started was a little faster than it should have been, but I can't help myself. Until I reached the crazy hills on 190th. They are so steep, the downhill hurt my knees and the uphill hurt my glutes. I have never been happier to see a long stretch of flat road, but today I was :) A lot of things happened, I went through a few different emotions; there were moments of pain and anguish but I was able to push through it. Overall, I felt great! I wasn't at all dehydrated. My muscles felt awesome. I wasn't even bothered by the rain. I'm so proud of my body and of what it can handle. I have to thanks my great nutrition program so providing my body with the nutrients it needs to handle all the crazy things I make it do; like run a marathon.

After my 3hour, 20 mile run I rehydrated with a protein bev mix for recovery, sat on the floor of my apartment and stretched, then jumped in the shower.

A great run!!

Friday, February 18, 2011

Vegans!! are you getting enough protein????

How I became vegan: Four years ago I read Skinny Bitch: a no-nonsense, tough-love guide for savvy girls who want to stop eating crap and start looking fabulous! because I wanted to be a skinny bitch, well, just skinny. If you have read this book, you know that this diet suggests shirking all animal products, sugar and white flour. In return, you'll get a teeny, tight body that can make other women mumble about you under their breath. Haha. Yup. I wanted that!! The transition from a carnivour to a vegan was really easy for me. I cut out all animal products cold turkey and stocked up on fruits, veggies, soy and tofu. I though I was doing great things for my health, animal rights, the evironment and even lost a few pounds. The problem later came when I learned that I was missing out on a key amino acids and nutrients. Now, I'm not saying that a vegan diet isn't healthy or that you can't get all of the vitamins and nutrients you need from fruits, vegetables, soy, or nuts.  All I'm saying is that I wasn't getting them. Primarily, because I'm a busy, broke student who can't cook. THANK the nutrition gods I found Herbalife and started on a nutrition program. I was able to incorporate the program on my tight budget and busy schedule. I learned so much about what my body needed and when I started feeding my body right, I immediately noticed the difference.

Lets take protein for example-
Who knows why protein is important? Well, it builds lean muscle. Lean muscle burns fat. Where do you get protein? From meats, legumes, soy foods, nuts and seeds. How much do you need? about 1g of protein for every pound of lean muscle.

ok, sounds easy. I got on a scale and learned my weight was about 118lb. 98 lb of that was lean muscle. That means I needed about 98g of protein. Try getting that on a vegan diet. That's a lot of calories to consume. I'm sorry but theres only so much nuts I can snack on, and I'm not really a fan of Tofu or soy milk. So, that wasn't working for me. My nutrition program on the other hand allowed me to stay true to my vegan lifestyle while providing me with the correct amount of nutrients, amino acids, vitamins and PROTEIN!!!

Friday, February 11, 2011

Hello World!

Welcome to the inside of my head!

I'm starting to blog primarily to share my experiences as a runner but also to rant about life.

I am a little nervous about sharing myself, ideas and thoughts with the world wide web but ehhh why not?! I have a really good thing going and I'm excited about where I am in my life. I'm a biology graduate student completing my thesis on a fascinating subject... erectile dysfunction! (you'll hear more about that later). I have been running for the past 10 years and recently became serious about the sport. In March, I'm running the LA Marathon. My goal is to RUN the LA Marathon! With 37 days until the race, I working on that. I'm also a Wellness Coach and have a Nutrition Club in West LA. I help people reach their fitness and health goals! Personally, my nutrition program has helped me lose 3% body fat in 10 days and provided my body with the nurishment and energy it needs to get through some hard races.