On the Run: fitness made simple

Everyone has to start somewhere.

Posts tagged advice

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jaxx2themax asked: Hey! Firstly, I love your blog; you seem to have such a positive attitude. I'm in my last semester of undergrad and I'm applying to grad schools whilst holding down two jobs, two internships, and, ready for this, downsizing to move. Working out has become my way to keep my life in order-the earlier the workout, the more productive I end up being. So I wanted to ask you something: I'm currently underweight and I'm not quite certain as to how to bulk up (I'm also vegan), thanks for your help!

Hi! I hope applying to grad schools is going well. You probably have made your decision already. I’m sure you’ll get into one of your top choices with all the activities you are doing. I agree that keeping a regular exercise regimen helps productivity and staying on schedule.

I eat vegan about 95% of the time, and I find it a very balanced nutrition plan! As for gaining weight, definitely make sure you are eating enough. Do you have time for meals? Do not deprive yourself even if you are busy. You deserve time to eat and to relax! Make sure you have a protein source at every meal. For example, I drink soy milk as part of breakfast, beans as a main part of lunch, and lentils as a dinner entree. Try and do 2-3 strength workouts a week in place of cardio. Some people are naturally underweight…have you always been thin and are your family members generally thin? Being underweight is big concern if it’s from recent weight loss.

Filed under ask health vegan advice fitness

24 notes

Anonymous asked: Do you have any workout tips for someone who wants to start? Every time I attempt to go for a run, I get out of breath after one round around my development (maybe 10 minutes max), which is pretty sad. I never worked out before, so I am quite new to this! Any tips for increasing my running stamina? Also, I get lightheaded and dizzy after I run, and sometimes during. Any suggestions? :)

Hi! What a GREAT time to start exercising! For a healthy person, having no medical complications, here are some ways to increase your running stamina.

1) Drink water before, and after 10 minutes of running. This will help with feeling dizzy and lightheaded.

2) Take a walking break after 10 minutes, and then do one more round.

3) Stretch briefly before, and for 7-10 minutes after exercising. (Something I need to work on too.

4) Strengthen major muscles by doing: calf raises, squats, and lunges.

5) Keep it up!

Filed under ask advice health

19 notes

avec-espoir asked: Hi Geraldine! I just found your blog and of course I had to follow. One thing I noticed looking through your A+ grocery list was that the drinks section included tea, but not coffee. Is that just personal preference, or is coffee super unhealthy? Right now I'm finishing up my second semester in college with goals of med school in mind. Even as a freshman it seems impossible to get enough sleep... I think I would die without caffeine as I further my education.

Hi! Coffee has more caffeine than tea which I do not need. Tea also has more antioxidants than coffee. Tea stains your teeth less! Coffee is not “super unhealthy,” especially if you are drinking regular coffee with just some milk/milk alternative. It gets bad like during the holiday season when Starbucks has all these specialty drinks full of whip cream, sugar, syrup, and empty calories. It’s a little worrying that you aren’t getting enough sleep as a freshman in college. My roommate and I sleep 7-8 hours a night in med school. I drink tea, but she doesn’t drink any caffeinated drinks! Figure out why you’re so pressed for time. Did you over-commit this semester? Are you balancing school and play well? Are you productive during the daytime? Is your class schedule messed up with lots of small time gaps? I would say a reliance on caffeine is a negative habit to have, and it’s not a necessary component of productivity. Nor is it the secret to academic success. You’re going to do great!

New Year’s Resolution? Getting enough sleep =) 

For me, I drink tea daily. I’ll reuse one teabag for 2-3 refills. I like herbal teas to squash sugar cravings. Tea helps me from snacking and eating late at night. I drink coffee when I need to stay-up late to go out with friends…lol I drink coffee when I need to have fun, not when I need to study! 

Do you find that you NEED caffeine? 

-Geraldine 

Filed under ask college advice coffee health

51 notes

blozi asked: Hi, im thinking about running a half or full marathon later this year. I was wondering if you had any advice for someone who to be honest probably could run for fifteen minutes. Thanks

Great New Year’s Resolution! 

So it’s not unpractical to go from NO running to completing a half marathon. I would aim for 13.1 miles first before you tackle the full marathon. You have to decide if you even like running first!

Tips to get you started:

  • Find a training schedule online. There are ones for first-timers! I used one from http://www.runnersworld.com/training-plans/half-marathon-training-plans 
  • Sign up for a half-marathon.
  • Read about proper running form. 
  • Commit to running/working out at certain times throughout the week. 
  • Prepare for a change in appetite. If more running, some people find that their appetite decreases, so you should take note if you are eating enough. Others (like myself) tend to get hungrier and overeat! It helps me to track my food and calories when I’m training for a race to help me not overeat. It is good to eat more  when you’re running a lot though. I’d say eat back 75% of the calories you burn.
  • Educate yourself about running routes in your neighborhood. 
  • Stretch and warm-up to avoid injury. Shin splints are common in new runners, but they can be mended through calf stretching and changing running terrain.
  • Eat Breakfast! 
  • Have fun and enjoy the time you have to think, to daydream, and to do something entirely for yourself!

What are some tips everyone else has?

Happy New Year! 

-Geraldine

Filed under ask running advice

64 notes

Finally, snacks that satisfy!

Hi everyone,

I’ve made an important personal revelation and it may help you too! Up until recently, I’ve been a huge supporter of eating fruits and high protein foods (like Greek yogurt) as snacks. But honestly, I never really feel full and satisfied for long after snacking on those items. I realized that the best snacks for me are high in carbohydrates, low in sugar, low in fat, and low in protein. For example, I’ll eat crispbread crackers, bread, or dry cereal as a mid-morning or mid-afternoon snack. There is legitimate science to back up this observation too! Eating high carb (low in fat and protein) snacks in between meals is the basis for The Serotonin Power Diet and the take-home message from Columbia’s researchers, Judith J. Wurtman, Ph.D, and Nina T. Frusztajer, M.D. 

How do carbs help you stay full and prevent you from overeating? It has to do with the interplay between carbohydrates and the production of serotonin, a neurotransmitter which regulates mood, sleep, and appetite. Simply put, eating carbohydrates stimulates the production of serotonin! Are you on a low-carb diet right now and you’re noticing moodiness or depression? Your body may well be lacking it’s natural “feel-good” chemical, serotonin. Although eating carbs starts serotonin production, eating a significant amount of protein along with those carbs stops this process. This is because tryptophan, the precursor of serotonin, is the least abundant amino acid in protein. So when you eat a protein-rich meal, all the different amino acids (protein building blocks) floods into the blood. Tryptophan has to compete with all these other amino acids to get transported to the brain. If you eat a snack with little to no protein, tryptophan does not have to compete as much and will have more access to the brain where it has important effects. Snacks high in fat slow down the absorption of carbohydrates and therefore the production of serotonin. It keeps you feeling hungry for longer! For example, take the infamous chocolate chip cookie. Why is it so hard to have just one? It’s because it’s sweet and fatty at the same time. The fat in the cookie slows down absorption. What do you do in the meantime? You eat more cookies…

You can have carbohydrate-rich snacks and still eat a balanced diet that has a moderate intake of carbs overall. Just keep your snacks around 150 calories.  For example, a typical day for me looks like (I’m back to eating vegetarian without dairy (I eat honey though!):

  • Breakfast: oatmeal (spinach, cinnamon, walnuts, banana) 
  • 11am snack: crispbread (160 calories) 
  • Lunch: Salad (greens, beans, vegetables, 1/4 cup whole wheat pasta), fruit
  • 3pm snack: 1 cup cereal (150 calories) 
  • 6pm snack: Bread (180 calories) 
  • Dinner: Sauteed vegetables, tofu, starchy vegetables.  

You’re sample menu can look like this:

  • Breakfast: whole grains, fruit, yogurt
  • 3 hours later: 1.5 cups of cereal
  • Lunch: hearty salad, light dressing, and chicken 
  • 3 hours later: 2 slices of whole wheat bread
  • 1 hour before dinner: Wheat thins or crackers 
  • Dinner: Sauteed vegetables, salmon, and small serving of carbohydrates (sweet potatoes or brown rice) 

Eating small snacks throughout the day really helps me be productive, stay alert, and not keel over from hunger. I’m usually up by 6:30am and have class, activities, labs, throughout the day. I also exercise and study during free hours and at night . I try to sleep before midnight. Eating small carby snacks keeps me satiated between meals, happy, and motivated. I really do feel a difference in my energy levels and positive emotional state after switching to carb snacks =)! 

What you can try (Tips from Dr. Wurtman and Dr. Frusztajer, along with my own) : 

  • Pack snacks with you to school or work 
  • Eat 2-3 snacks a day, about 3 hours after your previous meal. 
  • Keep snacks around 150-200 calories. 
  • Protein and fat grams should be less than 4g per serving. 
  • Opt for cereals with no-added sugar, whole grain bread, oatmeal, or crackers. 

Honestly, little high-carb snacks have helped me so much stay focused and full during these first few weeks of medical school and I urge you to try this method too! Please let me know how you are doing and if you feel a difference after a couple days of eating high-carb snacks! Also, I find the Serotonin Power Diet a very balanced way to prevent weight gain. 

These are some of my favorite snacks: 

  • Suzie’s Thin Cakes and flatbread
  • Wasa Crispbread
  • Cascadian Farm Cinnamon Crunch and Honey Nut O’s Cereal
  • MestemacherRye and Pumpernickel Bread 

<3 Geraldine 

References: 

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/

Filed under food snacks wasa Suzie's healthy fitness advice whole grain meal plan

2,092 notes

The Best Running Form! 
I saw this posted at the SF Marathon Expo and I wanted to share it with everyone.  I realized that I tend to &#8220;sit in the bucket&#8221; and favor heelstriking. From now on, I&#8217;m going to try standing taller with a slight forward lean. This encourages a midfoot strike as well! Hopefully this will prevent injuries and allow me to run faster with less effort. I read somewhere that, "running is like controlled falling." That&#8217;s why you want to have a slight forward lean. You can read more here: http://www.runningplanet.com/training/running-form.html
Poor Form (Sitting in the Bucket): 
Body vertical. 
Foot lands in front of body
Reaching forward with legs and arms
Ankle flexed up
Heelstrike and tight shins
Collapsing at the core
Hips behind heel strike
Long stride
Nice Form 
Body aligned
Slight forward lean 
Midfoot strike
Stride opens behind
Midfoot landing
So now you have lots of think about while you&#8217;re out running those long miles! Happy running (or working out in general) =) 
~Geraldine

The Best Running Form! 

I saw this posted at the SF Marathon Expo and I wanted to share it with everyone.  I realized that I tend to “sit in the bucket” and favor heelstriking. From now on, I’m going to try standing taller with a slight forward lean. This encourages a midfoot strike as well! Hopefully this will prevent injuries and allow me to run faster with less effort. I read somewhere that, "running is like controlled falling." That’s why you want to have a slight forward lean. You can read more here: http://www.runningplanet.com/training/running-form.html


Poor Form (Sitting in the Bucket): 

  • Body vertical. 
  • Foot lands in front of body
  • Reaching forward with legs and arms
  • Ankle flexed up
  • Heelstrike and tight shins
  • Collapsing at the core
  • Hips behind heel strike
  • Long stride

Nice Form 

  1. Body aligned
  2. Slight forward lean 
  3. Midfoot strike
  4. Stride opens behind
  5. Midfoot landing

So now you have lots of think about while you’re out running those long miles! Happy running (or working out in general) =) 

~Geraldine

Filed under running fitness advice sports exercise

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Anonymous asked: Hi! I have a few questions regarding Med School and such. You graduated Spring 2011 & will attend Med School Fall 2012? What did you do the year post undergrad? Sorry for all the questions, I am about to enter my second year in undergrad and I love your blog and I thought maybe you could share some advice. Thanks!

Hi, I worked full-time doing research after graduation for 6 months. I also had to finish some applications and interviews. Since then, I’ve been traveling, taking classes that have always interested me, pursuing artistic and musical projects, and spending time with my family. If you plan to have at least a year before med school/grad school/work/etc., my best advice is to not waste the amazing opportunity to do something productive, meaningful to you, and fun! It’s a time to really round out your life and to focus on some areas that have been neglected or yearn for development. 

Thanks for reading my health blog and have a great summer! :D!!! Hope you aren’t taking summer session like I did the summer before 2nd year…

Filed under ask medical school advice college

122 notes

Whenever I start feeling signs of exhaustion or frustration, I perform these techniques. Actually, on today&#8217;s 20 mile run, I did all of these, multiple times. These little tricks carried me all the way without any injuries! Even on short runs, I&#8217;m always asking myself: 
Is my jaw relaxed?
Are my shoulders riding up towards my ears? 
How do my feet and arches feel? (I have a bunion and am prone to flares of plantar fascia pain =/) 
Why these simple things work wonders:
Try it people! Shaking out your fingers and arms feels awesome when you&#8217;re tired. You feel all rejuvenated and flexible again! 
Do you tend to tighten your jaw under stress? Give it a good wiggle and relax those muscles (even when you&#8217;re weight training). Always, always relax your jaw. 
I carry water everywhere (out running, to the mall, in the car, etc.). Water allows a good workout. Staying hydrating keeps you energized, refreshed, and happy until the end of your workout. Carrying a water bottle isn&#8217;t that bad either (you get used to it and it&#8217;s way better to have water than not). 
Plies and quad stretches feel great because it relieves the pressure on your knees. 
And when don&#8217;t we need a good neck roll?! Do that and relax your shoulders and you&#8217;ll be golden for miles to come! 
Don&#8217;t stress, just stretch =) 
P.S. Oh and this was at the Ritz-Carlton in Cancun! Aren&#8217;t the cabanas just dreamy &lt;3 I was just walking by on the beach. I actually stayed at the the JW Marriot (same owner, just not as luxurious as the Ritz) which had an incredible infinity pool.

Whenever I start feeling signs of exhaustion or frustration, I perform these techniques. Actually, on today’s 20 mile run, I did all of these, multiple times. These little tricks carried me all the way without any injuries! Even on short runs, I’m always asking myself: 

  • Is my jaw relaxed?
  • Are my shoulders riding up towards my ears? 
  • How do my feet and arches feel? (I have a bunion and am prone to flares of plantar fascia pain =/) 

Why these simple things work wonders:

  • Try it people! Shaking out your fingers and arms feels awesome when you’re tired. You feel all rejuvenated and flexible again! 
  • Do you tend to tighten your jaw under stress? Give it a good wiggle and relax those muscles (even when you’re weight training). Always, always relax your jaw. 
  • I carry water everywhere (out running, to the mall, in the car, etc.). Water allows a good workout. Staying hydrating keeps you energized, refreshed, and happy until the end of your workout. Carrying a water bottle isn’t that bad either (you get used to it and it’s way better to have water than not). 
  • Plies and quad stretches feel great because it relieves the pressure on your knees. 
  • And when don’t we need a good neck roll?! Do that and relax your shoulders and you’ll be golden for miles to come! 

Don’t stress, just stretch =) 

P.S. Oh and this was at the Ritz-Carlton in Cancun! Aren’t the cabanas just dreamy <3 I was just walking by on the beach. I actually stayed at the the JW Marriot (same owner, just not as luxurious as the Ritz) which had an incredible infinity pool.

Filed under advice exercise health love the running running fitness beach summer travel ritz carlton lap of luxury

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Anonymous asked: My fifteen-year old sister eats only 900-1000 calories a day. She gets an anxiety attack if she cannot exercise or when her fitness teacher at school is absent. She lost over 17 pounds in a month; at this point she probably lost even more weight. She exercises way more than her daily needs&I've been trying to get her to eat more for over 3 months, but she never listens.I’m afraid that she will end up in a hospital,with a very bad health problem. Any advice?

Hi there, it is very helpful that you noticed the warning signs of your sister’s progressing health issues. I’ve only ever approached one of my friends about her dieting problem and she responded openly (although I don’t think I changed her habits or ways of thinking…). I tried to do the following: 

  • Be tactful, gentle, but persistent: Try telling her that you’re worried about her health and how she’s putting herself under so much stress. Mention how you don’t want to see her get injured while working out and that it hurts you to see her in irritated moods. Emphasize how people can eat healthy, fresh foods, and be happy and confident. 
  • Do not bring up weight or eating habits: People, healthy or plagued by eating disorders, get annoyed when others criticize their diet. They think that people telling them otherwise have no idea what they are talking about. They may even mistake your concerns as jealousy for their weight loss and retaliate with sharp comments. You can just open a conversation about how she’s doing in general, what’s good or bad in her life, anything bothering her, etc. 
  • stay strong: Your sister may not listen, and she may even get mad at you. Try and understand that she may be feeling insecure about herself and is acting out upon it. People won’t acknowledge their mistakes readily and may need time to realize their problems. 
  • seek support: Ask your mom and dad for their advice, and what they think your sister needs. 
  • have fun: Please let this be a time when you and your sister can grow closer to one another instead of bringing about a great rift. Try and spend some quality time together this summer, take a day trip, go out at night, hiking, explore, do things that make you laugh together! 

Hope this helps and that your sister is getting better. I greatly apologize for taking ages to reply to this question. It’s just that everytime I started it, I never knew what to say. It’s a hard issue, and I personally know what it feels like on both ends of the story. 

How have you approached someone you suspect is in trouble? How have you responded to people who are worried about you? 

~xxox Geri 

Filed under ask diet health advice weight loss

31 notes

Anonymous asked: I'd like some tips. What would you suggest for a 21 year old who wants a new start. I would like to first lose a good amount of weight before i start reisstance training. I have a low fitness level. What cardio should i do and what foods would you recommend? Also, there is a very tight budget for food (sorry, poor) and im kind of a picky eater but willing to try something once!

This is a great time for a new start because summer is coming around! This will give us a lot of time to focus on establish better habits that will sustains us for busier times.

  1. Start by remaking each meal: This week, focus on making a more nutritious breakfast. Then move to lunch, then dinner! 
  2. Set a time for exercise: This is an essential part in an active lifestyle, but it doesn’t have to be stressful. Block out 30 minutes a day to do something that makes you break harder. Try walk/jog, step aerobics, or cardio kickboxing for a full body workout.
  3. Tight Budget, no problem! My inexpensive stables are Kashi GO Lean Original cereal, almond milk, oranges, bananas, eggs, beans, carrots, and pretty much all produce. If you don’t buy snack foods or fast foods, you’ll save A LOT of money. I’ll be a med student in the fall and will aim to spend $200 a month on food. I think that’s low-reasonable…
  4. Bypass processed desserts: These are an energy and money drain. Reach for fresh or frozen fruits to satisfy your sweet tooth. 
  5. Make time to have fun outdoors on weekends! It’s important to find ways to be active, but not feel like you’re working out intensely. 

Most importantly, live each day with purpose. 

Filed under ask health fitness advice

18 notes

I keep on walking by the box of Costco chocolate chip cookies my mom bought and each time I’m just eyeing them and think…”ahhh I want one”. But, I’m making a point to not have one today! I finished a long run of 15 miles today, and I don’t want to get in the habit of running and then eating whatever the heck I want, and putting food (in this case…cheap junk food) up on a pedestal and seen as a reward for hard work. Sorry, we will not “run for cupcakes.”

Oh and I put a little post-it note with the number of calories as a remind that 1 cookie = 2 bananas - all the vitamins and minerals. This is a good little tactic for foods that don’t come with nutrition facts! This doesn’t deter anyone else in the house either, so I’m not being a “health-nazi” or anything.

Filed under food fitness diet advice tips don't run and binge

46 notes

I&#8217;ve been jetsetting all over the country lately, and it can be hard/annoying to find foods similar to what I eat at home. But this is the most exciting part of my life so far!! This is what I normally try and get:  
1) Breakfast: keeping it simple with oatmeal, fruit, milk, coffee (isn&#8217;t the dishware cute?!) No-fail places would be commercial coffee shops (Caribou, Pete&#8217;s, Starbucks) or Jamba Juice. I normally ate at my hotel, where I would avoid the pastries like the plague. 
2) Lunch: It&#8217;s actually hard to find something without many simple carbohydrates. I found the best healthy restaurant in Madison, Wisconsin (Fit 2 Eat) where I got chicken, roasted vegetables, and a quinoa salad. Check their menu http://www.fit2eatmadison.com/ for ideas! 
3) Dinner: Grilled salmon and some savory vegetables. 
4) Chocolate Chip cookie I walked 2 miles round trip for. You know you want a cookie when you&#8217;re willing to walk 20 minutes to Whole Foods to get and 20 minutes home. Note to self: too crunchy, blehhh. 
Travel  Tips 
search &#8220;healthy food&#8221; or &#8220;healthy restaurant&#8221; on yelp 
be willing to walk to your destinations 
head to a nearby grocery store to get meals from the deli or hot foods bar
Really try to stay away from breakfast pastries and muffins which are EVERYWHERE I&#8217;ve discovered. If you really want that chocolate marble muffin, then just tell yourself to wait until the last day of your trip to get it. At least that way, you practice going without unhealthy, sugary foods for sometime and exercising a little will power. 
Don&#8217;t be too picky, it will just stress you out more. 
Enjoy and explore! 
Try decadent desserts or dishes only if you absolutely cannot get them in your hometown. 
Honestly&#8230;there have been dinners comprised of almonds, carrots, and hummus but for the most part, I put in the effort to get something healthy. Also, purchasing most, if not all, of your meals gets pricey. However, sometimes convenience is better than stressing over rationing meals, hoarding food at the breakfast buffet for lunch, and dealing with leftovers. 
Do you have any advice on staying fit and energized while travelling? I could also use some packing advice (especially for shoes!) 

I’ve been jetsetting all over the country lately, and it can be hard/annoying to find foods similar to what I eat at home. But this is the most exciting part of my life so far!! This is what I normally try and get:  

1) Breakfast: keeping it simple with oatmeal, fruit, milk, coffee (isn’t the dishware cute?!) No-fail places would be commercial coffee shops (Caribou, Pete’s, Starbucks) or Jamba Juice. I normally ate at my hotel, where I would avoid the pastries like the plague. 

2) Lunch: It’s actually hard to find something without many simple carbohydrates. I found the best healthy restaurant in Madison, Wisconsin (Fit 2 Eat) where I got chicken, roasted vegetables, and a quinoa salad. Check their menu http://www.fit2eatmadison.com/ for ideas! 

3) Dinner: Grilled salmon and some savory vegetables. 

4) Chocolate Chip cookie I walked 2 miles round trip for. You know you want a cookie when you’re willing to walk 20 minutes to Whole Foods to get and 20 minutes home. Note to self: too crunchy, blehhh. 

Travel  Tips 

  • search “healthy food” or “healthy restaurant” on yelp 
  • be willing to walk to your destinations 
  • head to a nearby grocery store to get meals from the deli or hot foods bar
  • Really try to stay away from breakfast pastries and muffins which are EVERYWHERE I’ve discovered. If you really want that chocolate marble muffin, then just tell yourself to wait until the last day of your trip to get it. At least that way, you practice going without unhealthy, sugary foods for sometime and exercising a little will power. 
  • Don’t be too picky, it will just stress you out more. 
  • Enjoy and explore! 
  • Try decadent desserts or dishes only if you absolutely cannot get them in your hometown. 

Honestly…there have been dinners comprised of almonds, carrots, and hummus but for the most part, I put in the effort to get something healthy. Also, purchasing most, if not all, of your meals gets pricey. However, sometimes convenience is better than stressing over rationing meals, hoarding food at the breakfast buffet for lunch, and dealing with leftovers. 

Do you have any advice on staying fit and energized while travelling? I could also use some packing advice (especially for shoes!) 

Filed under Food travel advice meals lunch dinner breakfast

19 notes

100 Cal of Salad Dressing vs. Greek Yogurt
Enjoy and experience the taste of fresh vegetables without masking it in oily and sugary salad dressing.
Fage 0% Greek Yogurt&#160;: 19g protein, 20% Daily Value of Calcium, 0g Fat, 8g Carbs (lactose sugar)
Salad Dressing: 10&#160;g fat, 3&#160;g Carbs, virtually no vitamins or minerals 

100 Cal of Salad Dressing vs. Greek Yogurt

Enjoy and experience the taste of fresh vegetables without masking it in oily and sugary salad dressing.

Fage 0% Greek Yogurt : 19g protein, 20% Daily Value of Calcium, 0g Fat, 8g Carbs (lactose sugar)

Salad Dressing: 10 g fat, 3 g Carbs, virtually no vitamins or minerals 

Filed under food healthy fage greek yogurt Diet Advice dietadvice advice

48 notes

Balanced Dinner Plate
1/4 Lean Protein (white fish and shrimp) 
1/4 Whole Grains (wheatberries)
1/2 Vegetables (green beans, black beans, soy beans, green salad, lemon juice as dressing) 
I was traveling last week, so I mainly ate dinner at Whole Foods where I could choose my own proportions. I loved the new Whole Foods in the Foggy Bottom district of Washington D.C.! The one souvenir I got from DC was a Whole Foods reusable bag that says &#8220;Foggy Bottom&#8221; on it lol. That and 300+ pictures! Although the self-serve food at Whole Foods is expensive, it saved me from unhealthy restaurant food without any nutrition facts. 

Balanced Dinner Plate

1/4 Lean Protein (white fish and shrimp) 

1/4 Whole Grains (wheatberries)

1/2 Vegetables (green beans, black beans, soy beans, green salad, lemon juice as dressing) 

I was traveling last week, so I mainly ate dinner at Whole Foods where I could choose my own proportions. I loved the new Whole Foods in the Foggy Bottom district of Washington D.C.! The one souvenir I got from DC was a Whole Foods reusable bag that says “Foggy Bottom” on it lol. That and 300+ pictures! Although the self-serve food at Whole Foods is expensive, it saved me from unhealthy restaurant food without any nutrition facts. 

Filed under food dinner healthy whole foods Foggy Bottom Washington D.C. Diet Advice dietadvice advice

62 notes

When you decide to remove something from your life, it leaves a empty vacuum which can suck the energy, happiness, or cheer out of your life. It helps to cope by filling the empty void left that that old negative habit or part of your life with something new and even more enjoyable. This doesn&#8217;t relate to just food, but relationships, school, work, and moving locations as well. 
For me, these last couple weeks have been the most progress I&#8217;ve made in limiting my added sugar intake. This is because I&#8217;ve turned to my other interests to fill the free time and empty space in my days that sugar and desserts used to take up. It was like an &#8220;Ah-HA!&#8221; moment for me. I was like, &#8220;No wonder I never was able lower my sugar intake before&#8230;I never had anything else to turn to!&#8221; My activities include: 
Reading: I get love reading fiction and inspiring stories about people&#8217;s accomplishments over sickness. I find that I get lost in the tales and it stops my cravings.
Photography: When you have a camera, you&#8217;re never bored! There&#8217;s a project or adventure around every corner. I&#8217;m reading about how to use my DSLR better and practicing using different settings. 
Stretching: It&#8217;s so relaxing and I could stretch for hours if I had the time. 
Painting my nails: I usually never do this, but recently painted my nails a pink-mocha color and they looked so cute! Nail polish definitely makes your hands look more elegant (also you can&#8217;t snack while your nails are drying!) 
Blogging: I love writing posts and sharing my ideas with you all! 
I also realized that when I ended my past relationship, it wasn&#8217;t that dramatic for me because I naturally filled the time I spent with my ex-bf with studying for school (something I REALLY wanted to do more while we were together), running, researching, and just relaxing. By filling the vacuum left by breaking up with your boyfriend/girlfriend, you can more easily move on and be even happier! It will feel like a heavy weight just lifted over your shoulders.
How will you fill the vacuum left by removing _______ from your life? 
xGeri 
PS: Still blogging from the Nation&#8217;s Capital, Washington D.C.! 

When you decide to remove something from your life, it leaves a empty vacuum which can suck the energy, happiness, or cheer out of your life. It helps to cope by filling the empty void left that that old negative habit or part of your life with something new and even more enjoyable. This doesn’t relate to just food, but relationships, school, work, and moving locations as well. 

For me, these last couple weeks have been the most progress I’ve made in limiting my added sugar intake. This is because I’ve turned to my other interests to fill the free time and empty space in my days that sugar and desserts used to take up. It was like an “Ah-HA!” moment for me. I was like, “No wonder I never was able lower my sugar intake before…I never had anything else to turn to!” My activities include: 

  • Reading: I get love reading fiction and inspiring stories about people’s accomplishments over sickness. I find that I get lost in the tales and it stops my cravings.
  • Photography: When you have a camera, you’re never bored! There’s a project or adventure around every corner. I’m reading about how to use my DSLR better and practicing using different settings. 
  • Stretching: It’s so relaxing and I could stretch for hours if I had the time. 
  • Painting my nails: I usually never do this, but recently painted my nails a pink-mocha color and they looked so cute! Nail polish definitely makes your hands look more elegant (also you can’t snack while your nails are drying!) 
  • Blogging: I love writing posts and sharing my ideas with you all! 

I also realized that when I ended my past relationship, it wasn’t that dramatic for me because I naturally filled the time I spent with my ex-bf with studying for school (something I REALLY wanted to do more while we were together), running, researching, and just relaxing. By filling the vacuum left by breaking up with your boyfriend/girlfriend, you can more easily move on and be even happier! It will feel like a heavy weight just lifted over your shoulders.

How will you fill the vacuum left by removing _______ from your life? 

xGeri 

PS: Still blogging from the Nation’s Capital, Washington D.C.! 

Filed under fitness healthy food advice self help