Pick It Up Like It's Cold!

Sorry for the delay in posts. Work, life, and school have been taking a bigger chunk of time than I had anticipated. I have come across a few humorous articles as of late that I have been inspired to talk about. The first one is on cracked.com and if you have not been there before, it is worth a looksie. They host some funny articles on there. Today this one struck my eye about a new runner who figured out the runners mentality. People have asked me why I do what I do or wear what I do when I do it or why I eat what I eat or how I have energy to do what I love doing. The bottom line is until you feel that amazing feeling that takes you over you will never know. For the religious, it must be as close to the Ascension as earthly possible once you finish a good run or a terrific workout. You would think it would tire you out, but I always feel much more energized which my loving girlfriend has trouble grasping! haha

Give it a try for no less than 3 weeks and you will understand!

The second article was inspired by a friends facebook post, but it made me curious. He inquired why there are no fat vampires. Hollywood aside, I wondered about how many calories were in blood, if any and found an article that reminded me that there is glucose in a persons blood and therefore calories, not to mention lipids and blood proteins. I could not find anything anywhere that told me these were all dietary fats or proteins, but if I am correct and if the 'Normal' lab values I found for blood glucose, cholesterol, and blood proteins is correct (not to mention my unpracticed math involving conversions) then the average person with 5 qts of blood would be worth about 1465 calories to a vampire including 45cals of sugar (100 mg/dL), 1315cals of protein (6.95 g/dL), and fats (240 mg/dL). In no way do I have conclusive evidence that this is true, but it is still fun to think about.

Finally, I also finished my second half marathon at the Route 66 Marathon in Tulsa, Oklahoma this year and set a few personal 'bests' including beating my previous 1/2 marathon by 22 minutes with a finish time of 2:45:32, did the first 30 minutes at my designated jog speed (I usually cannot maintain jog speed for more than 25min before a brief speed walk), and got a decent finish line photo where I did not look like I had broken my legs. Unfortunately, both images I speak of are copywritten but believe me when I said the first was baaaaaad. =)

So who else has had a great holiday season so far and how are you dealing with the lack of warmth outside and all the good eats? Now is a great time to get a gym membership if you haven't already, or if you are a gamer both all the consoles have a pretty good selection of video games like Just Dance to getcha movin'. I consider myself in good shape and I was still a bit stiff the day after I did an hour of Just Dance, so I highly recommend it. For those that do not do the gaming thing, checkout some of the fitness DVD's. Trust me when I say you can overcome the winter blues by just keeping active. Being active is a good thing after all! Here is an awesome upbeat song to put you in the mood.

Biggest Loser Math

So is anybody watching the Biggest Loser this season? I was impressed with the week 3 winner (*SPOILER IN THIS LINK*) who lost 17lbs!!! It got me to thinking about how hard he had to work to do that.


I posted before about BMR so let us do another little calculation of his. So I do not give away who it was I took the individuals stats  off of the Biggest Loser page and calculated his BMR to be ~2300 calories meaning that person burns 2300 calories daily without lifting a finger.

Now a pound of fat is 3500 calories just sitting in storage waiting to use and he used 17x that amount in just 7 days meaning he had to burn an additional 6200 calories per day or close to 2.4lbs in a 24 hr period.



To give a better idea of what that means I shall demonstrate what I would have to do. When I ran the 1/2 marathon in June it took me 3 hours and I estimate I burned about 1600 calories. I would have to do nearly  4 times that to be in the ballpark for the work he completed daily. So I would have to devote 3/4 of my waking day everyday to running in order to achieve that type of burn. That is just amazing.

For those of us who do not have professional trainers/drill Sargents riding our hind-quarters, the average person is going to want to create a caloric deficit significantly smaller and here is some advise on how how to get those little extra calories out of your day.

1. Drink green tea. Drinking about 5 cups of green tea has shown to increase the metabolism for someone by as much as 4% or basically another 60-80 cals through a process called thermogenisis activated by the compound Epigallocatechin gallate (EGCG)
 
2. Eat spicy! Chili peppers like the cayenne pepper have a chemical called capsaicin that not only create a physical burning sensation but also increases the metabolism or how fast you burn calories through
thermogenisis.

3. Drink Caffeine. Caffeine also promotes thermogenisis though this one can have side effects if taken in excess.

4. Eat good fats. Studies show eating anywhere from 1-3g of Omega 3 fats can lead to as much as a 1.2% increase in weight loss when coupled with exercise. You can either supplement this with fish oil pills or just eat 3oz of  salmon for the same effect.

5. Take the stairs. I did this in Las Vegas for my birthday last year when I was on the 23rd floor. Made me feel good about the sin and debauchery that occurred ;) 


6. Park far away. I am always amused by people who park as close the gym entrance as possible. I find my car with less dings if I park away so I leave with a peaceful mind and it only costs a few extra steps. 

see more funny videos, and check out our Yo Dawg lols!

7. Take the long way. Got more than one path to the bathroom? Why not take the longer of two routes.



Now the above are simply suggestions but in the fight against fat any little bit helps. Always be sure to consult a doctor if you have any questions regarding the information above or with any other health concerns. I am not a doctor and not certified for anything (yet), but the above information are things that I applied.

What do you do to burn those extra calories? Who do you think will win the Biggest Loser this season?

Don't Fall Back Into Old Habits

After a small absence from blogging, I have returned once again!! Ever want to accomplish 1 million things all at once and get absolutely nowhere at light speed? I define that feeling ;) There is a certain irony to me in the fact that I have become extremely healthy over the course of a few years and I have gone from no motivation for physical activity to being depressed if I cannot get at least 20min a day in. On top of that, I have two completely opposite-side-of-the spectrum hobbies loving working with various technologies (servers, laptops, computers, cellphones, etc) that keeps me stationary and my love and desire to absorb all things health and fitness. I keep teeter-tottering between finishing up my Net+ certification to be a better nerd and getting personal training certification through AFAA, NASM or ISAA to become a personal trainer. *sigh*

In other news, fall is rapidly approaching and if you are like me, your motivation levels are dropping as daylight wanes. As it gets colder you will desire to move as little as possible and eat those oh-so-delicious comfort foods that will tease our senses. I think it is a perfect time to remind yourself why it is you are trying to lose those last few pounds or attempt not to gain some of last years weight back.

A few of the people who always WOW'ed me with their weight loss are Ron Lester, Ethan Suplee and Drew Carey. Heck do a Google search for 'weight loss before and after' under images and there are a plethora of inspirational people there.




Finally, here is a fantastic example of a pregnant woman in her final trimester (39th week) who continued her healthy lifestyle and managed a marathon. Imagine how many excuses she could have come up with as to why she could not or should not do this event?

Remember that these people took it upon themselves just like you did to make healthy choices. They may have all the money in the world and professional trainers but they still had to do some work. There is nobody stopping you from succeeding a this point but you. Look to inspiration wherever you are and always remember the losses and gains you make are yours. You did the work and You shall reap the benefit.

Now how about a beat to drive home the point.




So now it is time once again for us to part ways, but before we do I would love for you all to share with me your inspirations. What drives you? Do you look up to any celebrities or even to a 'real' person? What healthy changes have you made in your life and how has that worked out? Leave some feedback.

As Long As I Can Hit My Notes

Welcome to another entry in my blog! This one has a lot of little things. To start with, I am excited to say that the Warrior Dash went as planned and felt amazing. It was filled with more obstacles than the Dirty 30, but it was less muddy (so I guess the Dirty 30 is aptly named). It was incredibly crowded there with nearly 6000 participants so I am looking forward for the professional pic to be posted (here on the 29th). It was amazing temperatures and even when I finished I felt I could run an additional 5k. For some reason that is what my body has felt with. Literally Wednesday I had the same experience when I was pushing myself and I ended up doing ~3mi at my fastest pace ever and plenty of energy left in the tank. Usually I find that my best times are reserved for races rather than training so it was encouraging and repeated over the weekend. Hopefully that feeling will not go away because I love it!!! Here I am post-race and post-shower (the kiddo loves the hat)

Additionally I finally decided to purchase a camera that  has what they call 'gourmet' which is supposed to be for taking food pictures. I am hoping I can use it as soon as I get it and show off my healthy pesto recipe! The colors of a fresh pesto are the most vibrant you can get and only a decent camera will show it off so it will be a true test!

There was some tragedy mixed in with this happy event for me. My girlfriend and I were all set to go to the Atmosphere concert this weekend and she had her deluxe edition photo book (1 of 1500 copies) ready for autographs and it made its way on the roof of the car and was not seen again until we were down the street and heard it fly off the car. The spine was broke in half and the cover torn to shreds. She was devastated and I genuinely felt just as depressed because I saw how excited she had been. This story has a magnificent ending, though. When we got to the concert, we were both a little depressed and headed towards the merchandise booth. The great thing about the rhymesayers label (maybe others as well, but I do not do too many concerts) is that the artists are usually promoting there own stuff and readily available for autographs so we approached hopting to get something they could sign. Lo-and-behold, there was a single copy of the limited edition book they were selling and we managed to get it, and had the entire group of Atmosphere (Slug, Ant, Nate and Erick) add a very personalized autographs to her book.

On that same note of high and lows, I would like to say that there WILL be lows along your path to a healthier you and they may even seem disproportionate to the highs that you achieve but trust me, you will see positive results. Remember, Rome was not built in a day, and I am sure not every step along the way was met with 100% perfection. Even a perfect 5 star chef has dishes that do not have that appeal that they aspire by so do not be concerned about hitting a low or maybe not making a goal along the way. Look back at what you were doing and adjust and learn. If you are hitting a plateau, then it may be time to re-adjust your intake or switch up your workout routine. I believe this Atmosphere piece demonstrates the resolve you must have to conquer those tough moments.

Fishing For a New Recipe?

I do not cook alot of fish, mainly because I just have never cooked alot of fish, but I was experimenting with some from the local Sunflower Market last night when I found some fish called 'basa.' I do not know my fish types or what the best way to bring their natural flavors out but I figured better late than never so I experimented with a cooking technique called 'en papillote' meaning 'in parchment.' It is basically just steaming the fish when it is wrapped inside of foil or parchment paper. The first night I tried, I am pretty sure I undercooked it but last night I made some adjustments and it turned out DELICIOUS! So without further ado, I introduce you to a new culinary delight.

Fish En Papillote
2 fish fillets (~8oz each), sliced very thin
2 purple or red potatoes (~6oz each), sliced very thin
1 medium yellow squash, sliced very thin
2 baby bell pepper, diced
1 cup grape tomatoes, halved
1 lemon

1. Preheat oven to 350.
2. Season the fish to taste with your favorite seasoning (lemon pepper was pretty good)
2. While oven is heating, layer the potatoes and squash like dominoes slightly overlapping, one after the other on the parchment paper or foil.
3. Place the fish on top.
4. Cover fish with peppers, and cover that with the lemon slices.
5. Place the tomatoes along the side of the fish.
6. Fold the parchment/foil so the fish is completely encased. First fold it long ways and then fold the flaps under the bottom (here is another method). Place the fish packet on a baking sheet and insert in oven.
7. Plan on cooking for about 18mins before you need to start checking for doneness.
8. Once cooked to completion, gently slide the contents to a plate, cut each fillet in half, and serve with a side of steamed rice.

Yields: 4 servings (pictured is 2 servings)
Cals: 220; Fat: 1.5; Carbs: 22; Protein: 29

*Note on cooking fish: there are several ways to tell when a fish is ready to be pulled out  of the oven 1) the fish is flaky and easily pulls apart, 2) the outside of the fish is opaque and the center is very close to it, 3) the inner temperature reaches ~140. Remember that food continues to cook for about 5min after they are removed from heat so use this in your estimate to avoid drying the fish out.

I Got a New Way To Walk (Walk, Walk)

Welcome one and all to another update made possible by my keyboard ;) I am an quite a jovial mood currently, in fact I am border line giddy because my girlfriend participated in her first 1 mile walk this weekend with our 3yo and had a good time. On top of that, I have an amazing challenge ahead of me this weekend with the Warrior Dash! Unlike a normal 5k where my mindset is to break a 30 min 5k, these types of obstacle courses are about finishing. I have done one other obstacle course like this before with The Dirty 30 and I gotta say, if you are looking for a challenge and are not afraid of getting a little dirty, then you should definitely locate one of these or other similar events. Below is a picture of the Dirty 30 with my good friend Ethan.

I am a little down though, because I let fear get the better part of me this weekend when we attended the state fair and I tried riding some rides. I have a bad fear of heights but I did well on one ride and even admitted to have fun, but I just could not push myself a second time even knowing that the fear was undeserved. Below is a picture (not mine) of the ride I did do.

For some reason starting a few years back I got a terrible fear of heights, which is ironic because I love the mountains but honestly driving up the mountains I get a bit of vertigo and get quite panicked. Well the same thing happened when I tried to go on rides. The first one I just felt trapped in, and beyond that I had trouble getting near any of them. The odd thing is its not a fear of death, dismemberment or maiming, but a fear nonetheless. It seems to be just a fear of feeling a level of discomfort. It is the oddest thing to think about but that is what it boils down to. I am afraid of having to deal with a worse fear than I am prepared for. I have the same feeling in regards to surgery: I would prefer to be knifed in the street by a masked figure than sit there and watch a surgeon cut into me for a procedure.


One reason I got as big as I did was because I would buy food en mass because I feared being hungry. "Small pizza might not be enough, and what if it is not? Might as well make it an extra large that way I shall be covered." It seems like an odd thing to be afraid of, but it was an anticipation of something undesired and ergo a fear.

Do you have any fears that hold you back, either rational or not? It can be a fear of judgment at the gym, a fear of making a fool of yourself in a given situation, not being able to finish a simple walk, rejection or even a fear of Friday the 13th - remember, we do not judge in here! Identifying a fear is not a sign of weakness, but rather it can make you stronger by helping you gain valuable insight. And facing ones fear does not necessarily mean you will be completely frightless or love that thing, but it may take the edge off things and allow you to move forward.

The Rythm of Your Life

Today on my way to work I put my iPhone on shuffle and began listening to a song I have had for quite a while. I was grooving to the beat, and suddenly realized how true it was. So, allow me to plug for one of my favorite underground groups Atmosphere and reflect on how true it is in your day to day life.

The Things That Hate Us - Atmosphere (Lyrics)

I know too many that have succumbed to poor dietary habits. Do you know possess any unhealthy habits that you just cannot seem to let go of? Feel free to share and let us help support our fellow man or woman! I know I for one still cannot keep myself from cleaning my plate off which is why I try to make all my own meals.

Shrink Your Waist By Expanding Your Horizons

It is amazing the change from when I was a youth until now not just because I lost so much weight but also in what I enjoy eating and even the activities and hobbies I have adopted. I can still remember fondly meals of Macaroni and Cheese Thursdays and Little Ceasars Saturdays growing up. Another favorite of mine was eating Stove Top stuffing as a meal itself. In particular I remember an instance (there were many I am sure) where we were at Pizza Inn and I wanted a salad. This salad consisted of not a single bit of green but it did have heaping portions of bacon bits, ranch, croutons and cheese. Not a bit of green could get past these lips. I tried a few times to eat some lettuce and a gag reflex would kick in. Now, there is not a meal I prepare that does not have some veggies (usually piles of them).

Another oddity of then versus now is my physical activity level. In middle school everyone remembers doing the fitness tests? I hated them probably more than most. The last fitness test of my 6th grade year I did not even come in for the mile because P.E. class had to get on to other things. It was pretty embarrassing. Now I actually enjoy running and physical activity.




Today I challenge you to try something new, preferably something healthy. It can be taking the stairs instead of the elevator, choosing an apple over french fries, parking further away from wherever your destination may be, or just purchasing a new fruit or vegetable you have never had. Have you ever had a passion fruit or a fresh pineapple? If you already exercise then try a new route outdoors, try a new exercise or a new grip to an existing exercise. Try something new today and share it with the rest of us. Who knows, maybe whatever you tried will inspire somebody else and will create an outbreak of the healthies!

The best part of waking up!

It is another glorious day. We had some 90s weather over the last few days but today is going to get quite a bit cooler. To start off this wonderful day I ate a wonderful breakfast scramble with a bowl of cereal (Kashi GoLean + SoDelicious Vanilla Coconut Milk)



Scott's Breakfast Scramble
1/4 cup mushrooms
1/2 small bell pepper, diced
1/2 cup liquid egg whites.
1 egg
1 tsp mustard (I used jalapeno mustard)

1. Spray a small skillet with some cooking spray and cook the mushrooms and pepper for a few minutes until the peppers are soft and the mushrooms are becoming a a bit translucent around the edges.
2. While cooking the veggies, whisk the egg whites, the whole egg, and the mustard in a bowl
3. Add the egg mixture to the pan and once they just begin to set, begin to stir with a wooden spoon moving the more solid portion to the center and tilt the pan to let the remaining runny parts distribute.
4. Serve to a plate and enjoy!

Servings: 1, Cals: 153, Fat: 7, Carbs: 4, Protein: 19

What do you eat for your breakfast to kick off the day right?