Foodie Fitness

My favorite glutes exercise...

2011-08-10T12:05:00.000-07:00

Possibly TMI, but it's not every day that my mom comments on how nice my bun looked... followed by asking me what exercises are best to get hers firm & perky too.

While squats & lunges are great (especially with added resistance from weights or elastic bands), I think my favorite one to target the glutes is the bun lifter/bun kick (or as my friend put it less eloquently, "dog raising its leg.")

Pardon the 90s cheese factor of the below video (the music, the outfits, omg!), but it's the best one I found to illustrate the move.

A few more tips to this move:
1. Keep your back neutral in its natural arc for stability and to maximize ths move's effectiveness
2. For added resistance, shift your weight to the towards the side of your moving leg
3. And if you got the balance, put a dumbbell on the back of your knee for the working leg (I use 10-12 pounds), of course, keep your knees bent throughout the move - instead of actually kicking - to keep the dumbbell in place.

Making the Mind-Body Connection . . .

2011-02-03T11:55:00.000-08:00

One of my favorite fitness DVDs to exercise to lately is Suzanne Deason's Yoga Conditioning for Weight Loss. Not because it's burns a lot of calories (if anything, the ~45 minute practice is on the mild side as far as sweat-breaking & muscle-building goes,) but because it helps (re-)establish what Ms. Deason calls the mind-body connection to wellness and balance.

While going through a series of yoga postures is not particularly effective in calorie burning (compared to more vigorous cardio workouts) or strength building (even yoga sites suggest incorporating some [non-yoga] strength-training to build & maintain muscles), what it does well is help the mind focus and concentrate... on holding postures, on clearing the mind, and especially on maintaining the regularity of your breath.

Ok, you might think "Big whoop, I'm aware of my breathing. How does that help me lose weight?" But by building an awareness to something as basic & involuntary as your inhales and exhales, it also helps build consciousness for other seemingly-automatic behaviors, such what you're putting on your plate at the buffet, or rather to dip into that snack dish at the conference room, or couch potatoing the hours away instead of doing something more active.

As an added bonus, what's particularly recommendable about this one is that it's adapted to multiple levels of fitness and flexibility, from a beginning, fully-modified workout for stiffer, less flexible bodies to an advanced, unmodified routine for more limber folks who's used to doing yoga. You can even see all 4 types of modifications at once so you can determine which is best suited for you, as well as exercise together with a friend or a partner of a different flexibility level.

Plus, the whole routine is very soothing with Ms. Deason's gentle voiceover (much more appropriate than having her talk about her postures & movements while she's doing them,) peaceful background music and a serene desert setting -- unlike some yoga DVDs that try to power fast-track you through poses, self-defeating the mind-body connection by inducing, rather than relieving, stress and detracting from the focus on breath, body and posture.

The result, a workout that's both relaxing and engaging, pushing both the body and mind throughout the routine, as well as a nudge to make better lifestyle choices throughout the day. So give this DVD a check-out, and even if you find it's not for you, hopefully you can incorporate some form of exercise that helps align the mind with the body towards the common goal of better health & better life. That's certainly something I can say Namaste to.

A Refreshingly Fun Reading List

2011-01-21T15:22:00.000-08:00

Sometimes it just takes a little reading to inspire one back to writing; in my case, that was reading Slate's fantastic "Fitness Issue" of articles, which goes beyond the "6 moves to a better bun" and into the business and culture of working out, with a good dose of quirk and humor.

The quirky and fun set of stories include the quest for the perfect workout video for the active, if slightly chubby, at-home exerciser, the evolution of TV programs from the Jack LaLanne days (and the current trend of "extreme" regimens such as P90X,) the life and schedule of a fitness model, what people outside US do to stay active (gym plays a lot less of a role around the globe, no surprise to me) and even the weird world of facercises and its promises of a youthful countenance.

On a similar chord, Slate also started a "Clean Plate" blog detailing one person's candid quest to sensibly improve her diet throughout the year.

It's a refreshing change of pace from the resolution-obsessed fitness articles that have popped up so far this month -- so give it a read!

As for me, now that my life, at home and at work, have lightened up, I look forward to blogging more thoughts of my own on eating well and staying fit. And who knows, maybe I can get back into fitness modeling shape myself, which was indeed both a highpoint (WOW! being paid to show off my bod?!? really?) and a low one (all those retakes in uncomfortable poses meant plenty of soreness the day after!)

Happy Meals Banned in San Francisco . . .

2010-11-03T09:32:00.000-07:00

"McGuilty" by J Salvador

. . . and while most healthy eating advocates are rejoicing at this news (which actually won't go into effect until December 2011 -- barring any litigation or appeal,) I personally am feeling a bit more mixed. And not out of nostalgia of Happy Meals in my younger days (though I know better than to eat a McNugget now.)

I'm all for eating more healthy and less processed foods with a half-year shelf life, but I just don't think enacting citywide bans are the best way to change eating habits, and prefer the carrot rather than the stick approach (no pun intended) as far as public health policy goes.

Instead of banning certain foods, why not further incentivize healthy eating? Engage the kids in farmers markets and kitchens, have them meet the people who are raising, growing and preparing healthy foods, educate them about the ills of junk food.

Besides, I can see all sorts of loopholes and ways this ordinance can backfire . . . toys may be sold separately (further lining fast food companies' coffers) or parents may be buying adult-sized portions for their children since the kids meals are off the menu.

Lesson & Thoughts As I Gradually Re-embrace Meat . . .

2010-11-02T07:47:00.000-07:00

So, seven months after I embarked on an animal-free April (which transpired into meatless May, jumping off flesh June and so on...), I finally gently slid off the vegetarian wagon and went back to eating meat, starting with sushi @ SugarFISH Downtown. Was it an epic struggle? A profound epiphany? Not really (and I say the same thing about starting and maintaining my months-long vegetariaism,) I simply craved sushi and decided now was just as good a time as any... it's half a year longer than my planned monthlong experiment, anyways.

No surprise to anyone, during the veg-stint most people asked me "WHY?" And as I've replied numerous times before, the short answer is really "no reason in particular" or "to see if I can do it and for how long." The slightly longer answer involves animal-eating's impact on health, the environment and humane treatment of animals. Now, I'm not PETA vigilant about any of those aspects (but I do give them kudos for their very helpful online resource on transitioning into & maintaining an animal-free diet,) but those factors combined did make me want to rethink my relationship with meat (and the quantities I, and everyone else in the U.S., get served of it nowadays.)

According to MyPyramid, someone of my height (5' 5.5"), weight (145) & age (28) should be eating around six ounces of protein a day (in meat portions, that's about two decks of playing cards worth, before cooking.) And note that I said protein, since that category (and my recommended 6 ounces a day) includes meat (land, sea or airborne), beans, eggs, nuts and seeds.

Speaking of nutrition and health, for most part my body didn't change -- I didn't drop any weight (thanks my love of dairy and desserts) and I didn't take on a sickly pallor or lose muscle mass, though my blood-iron has been on the low side (always just a bit under the requirement to donate blood) despite my regular consumption of iron-rich plant-based foods. So, in returning to meat-eating (and its easier-to-absorb heme-iron,) I look forward to making my regular pint donations again.

Having read and watched a good deal of books, essays and documentaries about the food industry, which usually pays special attention to how animals are raised, farmed, caught and slaughtered, I definitely want to be more conscientious about the meat that I do consume, and going vegetarian for this length of time helped recalibrate my food mentality; namely, that I don't need a dead animal on my plate to consider it a real meal. Heck, moving forward I may even be a "weekday vegetarian" (though unlikely to label myself as such.)

Of course, re-embracing meat in a humane, healthful and planet-friendly way is gonna be a learning process (for example, at the SUGARFISH dinner I found out towards the end of the meal that the featured seafood came from all over the world; not exactly eco-friendly in terms of carbon footprint; and as divinely delicious as the meal was, this is surely something I'll take into consideration for future sushi outings, which is simple as asking "which seafood on the menu is locally and sustainably caught/farmed?" or keeping a Seafood Watch pocket guide or smartphone app handy. Or just enjoy in moderation.)

But I definitely look forward to sharing those lessons with you here as I gradually and conscientiously step back into an animal-including diet. But in the meantime, I'll follow Michael Pollan's simple, sagely advice to "Eat [real] Food. Not Too Much. Mostly Plants."

And in closing this post, my favorite vegetarian meal during this animal-free period -- the chef's tasting @ Melisse (with the omnivorous Mr. Grumpy)

Motivation Monday: Don't 'Phone In' Your Workouts!

2010-11-01T09:56:00.000-07:00

While I'm pretty vigilant about working out 5-7 days out of the week, there are certainly days when I haven't given it my all. I'm sure everyone has these moments, just slogging through the motions without paying attention to precise positions, proper postures, or a complete follow-through of the movements.

So, I was rather inspired to hear personal trainer Angela Parker (of Body Inspired Fitness) to tell me and others to NOT PHONE IN YOUR WORKOUTS.

When I did a weekend bootcamp workout with her last week (more on that in a near-future post,) Angela made it loud and clear that she expects 100% participation and focus out of her attendees. And I definitely agree that the more mentally-engaged I am with my exercise, the more effective it felt and the more satisfied I am after since I *knew* that I did give it my all, pushing through limits I didn't think I could do (this time, it was doing 100 bicycle crunches in one session! Yowza for my obliques!)

I do yoga regularly so I'm aware of the mind-body connection (it takes a lot of willpower to maintain those postures!) but I was floored by how that can be channeled into a helluva active interval cardio & strength routine.

And it's not just all in the head too, if you're not focused on the workout, you're not truly engaging your body in the exercise... which means less effective fat burn & muscle-building and even a greater risk of injury (esp. if you mindlessly let momentum carry you through the motions.)

So next time you workout, instead of challenging yourself by upping your reps or sets or how many pounds you can lift... see if you can stay mentally focused on your exercises throughout the whole session. And once you notice how making that 100% effort feels, you may never wanna go back!

Smart Snacking & PopChips Giveaway!

2010-10-11T14:55:00.000-07:00

As one of the 90% of Americans who snack at least once a day, I'm all about picking options that are healthy *and* tasty. Sometimes it can be a sweet, juicy piece of perfectly-ripened fruit, or a crunchy handful of lightly-seasoned nuts, or a decadent piece of antioxidant-rich dark chocolate.

... and, when I'm craving something crispy and potato-y, I reach for popchips, which strikes a wonderful balance between regular fried chips (which, obviously, isn't healthy at all) and the baked potato chips (which is super bland with an unappealing rice-cake like crunch.) They are incredibly light, crispy and flavorful (the sweet-tangy-spicy barbecue is my favorite, with the zingy salt & pepper being a close runner-up!)

Another plus is that they are sensibly portioned, the individual sized bags are .8 to 1 ounce so you are only sensibly snacking 100-120 calories (compared that to the 2 oz. "snack sized" bags of regular potato chips that amounts to approximately 300 calories - yikes!)

So, I was ecstatic when the popchips folks approached me, and having found out I've been a fan of theirs for years, and collaborated on a giveaway for more folks discover its healthy AND tasty snacks.

Without further adieu, here are the three simple steps to enter:

1) Comment on this blogpost with your favorite healthy snacks, twitter username and email address (or if you feel sensitive about your e-mail addy, send it to me via e-mail -- it's just so I have a way of directly contacting you.)
2) "Like" popchips on their facebook page. (and while you're FBing, might as well check out the newly made Foodie Fitness page too!)
3) Tweet " I'd like to win the @foodie_fitness healthy snacks giveaway w @popchips! http://bit.ly/9kgfmH " ~ following is optional but appreciated!

I'll pull winners on Friday, Oct. 15, around 10 a.m. and e-mail/DM for mailing information. Five First Prize Winners will get Popchips' coupon booklets with some serious discounts (incl. free bags and 2-for-1) and Two Lucky Grand Prize Winners will get 10-bag sampler showcasing all their current flavors!

So what are you waiting for? Enter away and good luck!

My First Trail Race @ Pt. Mugu!

2010-10-07T15:26:00.000-07:00

Since I do enjoy a good run and a trail hike, I figure, why not combine the two loves with a trail run? Which is what I did this past weekend with XTERRA's Trail Race @ Pt. Mugu State Park.
Since this was my first trail run ever, I opted for the 11K instead of the 18, and I'm SO thankful I did
Check out the incline/decline on that elevation chart (over 1,100 feet!) And despite being less than 7 miles, running this course, with all its hills, rocky trails, and occasional sharp turns, gave my body & legs a half-marathon esque burn.
That being said, I had a fun time running the trails of La Jolla Canyon, even with throngs of people, I felt really calm & serene and just connected to natural landscape (and breathed a lot better too without having worrying to inhaling car exhaust from nearby roads.)

And, because of their no headphones rule (really understandable esp. when we were in single-file trails and people wanted to pass,) I actually was more attuned to my body, from the way my legs strided to how my feet hit the dirt and how my upper body is positioned.

And while the marine layer gave the whole route a mystical feel, it also made me uncomfortably wet since my sweat isn't evaporating as quickly as it should--so next time I'll be sure to check the weather reports and dress appropriately (i.e. a top that I strip off & can tie around my waist, or at least one that wicks moisture off my body super-fast)

My pace time wound up being 12-minute mile, not as good as I hoped or as bad as I feared so gonna work on improving that for future trail races, something I look forward to doing again (maybe even as soon as Thanksgiving for XTERRA's next SoCal event, the Topanga Turkey Trot!)

Last but not least, to celebrate, I met up with blogger-pal Caroline on Crack where I got a few brews @ Father's Office & a spiced-up Vegetarian "Not" Dog from the nearby Let's Be Frank cart. Probably not the ideal post-race recovery meal, but a well-deserved treat after one of the most strenuous runs I've done lately.

Oh yeah, I also called dibs for wearing this swanky medal for the rest of the day--and look forward to collecting more in the future races!

A few more photos from my flickr set here, and race map & elevation profile images courtesy of XTERRA Trail Run's site.

Refreshingly sensible advice from LA Times Mag . . .

2010-10-05T15:34:00.000-07:00

Pausing during an Urban Hike to capture a shot of my calves . . .

In a world full of diet and exercise fads, and a media that continually propagates them with ad-libby headlines "shed (number) of pounds/inches from (problem area) in (unrealistically low number) days," I was surprised to see that this month's LA Times Magazine had a really well-written article on personal trainer Tracy Anderson and her balanced approach to eating and exercising healthfully.

Her dozen or so tips include the obvious "don't [crash/fad] diet" & "trust your body to take out the trash" (i.e. no need to detox!) but also a good dose of self- and reality-acceptance advice, like giving yourself the OK to gain the few pounds of "boyfriend/girlfriend" fat when falling in love (due to eating out more frequently than usual,) or maintaining your discretion [and modesty] (which is what I did when I was actively aiming to lose weight, long before I started this blog, I didn't feel the compulsion to broadcast my plans to revamp my habits and have countless eyes watching me onwards -- I just did it solo, and made me my biggest cheereleader & competitor over the last 35-40 pounds.)

Anyhow, check out the article here and love to hear what you think of her advice.

Photos & Highlights from the Downtown LA Urban Hike

2010-09-14T14:21:00.000-07:00

The downtown LA skyline

The August Urban Hike criss-crossing downtown LA was my funnest one yet; it was one of my shorter ones (about 6-7 miles) but practically every block had plenty visual appeal, here's some of the amazing stuff I saw during my half-day hike.

Historic buildings such as the Alexandria Hotel and Orpheum Theater

Angels Knoll park (where I found out via tweets is where "500 Days of Summer" filmed) and the recently restored Angels Flight railway (next time I'm gonna pony up that 50-cent to get that souvenir two-ride ticket)

Strolling by the artsy performance centers of the Bunker Hill district, such as the Walt Disney Concert Hall

Windowshopping the stalls and stores of Olvera Street, which happened to be the site of a street carnival that weekend.

All sorts of fun and eclectic sculptures and murals that are sprinkled throughout the area.

The Grand-Hope Park, a little, well-manicured and nicely decorated oasis of green in the urban hustle and bustle.

Checking out the recently developed LA Live complex (though I didn't stay too long.)

My only sore sight for the day, an Ed Hardy store in downtown - ugh! As if that entire block on Melrose isn't vomit-inducing enough.

As always, the other half of the fun is discovering the eats & drinks of the neighborhood, which I'll post about on my other blog, but here's a preview with the delicious grilled cheese from Corkbar.

More photos on my flickr set here, and as for this month's Urban Hike . . .

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. . . I plan to soak up the last of the sunny, warmer days in true Southern California style, with a 8-mile loop along the beaches of South Bay (Redondo, Hermosa & Manhattan -- which I shortened to "Red Herman") The planned route is below, and I plan on starting around 8 a.m. on September 26. Hope to see you there!

Reminder: Downtown LA Urban Hike this Sunday, 11:45 a.m.

2010-08-24T13:08:00.000-07:00

Just a quick reminder that this month's Urban Hike, criss-crossing through downtown L.A. on Hope & Spring Streets, will start this Sunday 11:45 a.m.* with a brunch @ Nickel Diner (their 5th & Main Spicy BBQ Pork Hash pictured above.) Or, for those who want to opt out of a carb-loading brunch, meet up around 12:30 p.m. outside -- or anywhere along the way as I livetweet from @LAOCFoodie.

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This route is gonna be around six miles (considerably shorter than most of my previous Urban Hikes) but there will be lots to see along the way, from historical landmarks (Olvera Street, Angel's Flight Railway) to newer attractions (L.A. Live) to artsy buildings (Walt Disney Concert Hall, MOCA) and other fantastic-looking scenery.

And here are some of the fun eating and drinking options I've plotted along the way, mostly low- to mid- end and definitely casual-attire & walk-in friendly. And feel free to recommend more places to stop, asides from Nickel Diner nothing is set in stone.

As always, all you need to bring is your two feet plus comfortable hiking clothes & shoes, a bottle or two of water, and some cash for whatever you will eat/drink/spend en route. Hope to see you there!

P.S. Odd start time, I know -- but Nickel Diner informed me that they stop serving most of their pancakes at noon, so just in case any hikers have a hankering for flapjacks . . .

Quick Yoga Routine to Burn Calories & Build Strength

2010-08-17T11:14:00.000-07:00

For those who think yoga are a bunch of lengthy, gentle stretches that does nothing for cardiovascular or strength fitness -- check out this fast-yet-effective sequence by Tara Stiles for Master the Shift - with a series of postures that'll burn calories, build core & lower body strength and of course, a great tension-relieving stretch.

And being a 5 to 10 minute routine that requires almost no equipment (I think even the mat's optional if you have a clean & non-slippery floor,) it's a great way to squeeze in some activity during a short break or to warm up before or cool down after a more vigorous workout.

Motviation Monday - Keeping It Fun

2010-08-02T11:15:00.000-07:00

Hiking up & down Seal Beach's Main Street and pier and checking out & tasting the local scene

Yesterday has been pure bliss, and partly because it felt so effortless and fun having an 'active' day ~ I took in a refreshing 4 mile jog at dawn to wake me up, then played tennis for about an hour and a half with a friend, broke a pretty intense sweat with a spanking new DDR machine for another hour, then took in another hour of scenic hiking at Seal Beach & Culver City.

It just made think about how getting and staying fit comes in many different forms, but the best way to make it stick is to make it an enjoyable experience. Personally for me, that means I'll never have to see the inside of a gym -- I much rather get my blood pumping & muscle moving with an outdoor run, a yoga or dance class with the community recreational center, laps at a local pool, an interval workout w weights to a DVD at home, the occasional tennis and snowboarding, and of course, urban hiking.

So I don't fit in the stereotypical mold of going to a gym several days a week (or even one day a week,) but the regimen I made for myself is still balanced in cardiovascular, strength and flexibility exercises and more importantly, it's a routine I enjoy! And I honestly think that's the secret to getting and staying active, finding activities that you look forward rather than dread. And if you start feeling ho-hum about activities you once enjoyed, take a break and switch it up for something else that's fun or interesting-sounding.

And those four hours of "working out" gave me one of the best night's sleep I've had in a while.

Colorado Blvd. Urban Hike - from Glendale to Arcadia.

2010-07-28T11:14:00.000-07:00

On the Colorado St. bridge heading into Old Town Pasadena (photo credit: Caroline on Crack)

Once again, this month's Urban Hike was a hit - this time traversing most of Colorado St./Blvd. from Glendale to Arcadia. And even though I cheated a bit with a Metro Gold Line ride following a pitcher of sangrias @ La Grande Orange -- with all the side street twists & turns I still logged about 14 miles that day (Here are the maps for my hike before & after Metro-ing.)

Overlooking Arroyo Seco & Colorado Street Bridge

Of course, making this hike even more fun was the company this time, from Nancy who joined me for the first half (before her legs gave out from a hill-run in flip-flops incident the day before,) to Gourmet Pigs who did a brief stroll with us through Eagle Rock, to Caroline on Crack who accompanied me for the final stretch through Pasadena and Arcadia.

As always, despite a few boring blocks, there were plenty of interesting sights and finds, such as:

1. Some funny signage, not that they got us into church for Sundays... or the dental exam chair.

2. Finding a seed bomb dispenser machine outside Little Flower Candy Co. (to which Caroline and I first thought were some funky, beyond-expired gumballs;) Caroline and I both bought one and used them on the grounds outside Eagle Rock Brewery. Here's hoping there'll be some wildlflowers there next time we go.

3. Discovering that Eagle Rock has a Sunday farmer's market at its mall parking lot, though I found its music choices (Lady Gaga, Ke$ha) questionable, or as Nancy puts it "someone isn't letting go of their Saturday night!"

4. Learning from Nancy how Eagle Rock has become a Filipinotown of sorts, exemplified by the businesses in the mall, including a Seafood City supermarket, Jollibee & Goldilocks and even a Pinoy Blockbuster.

5. The number of rampant peafowl that escapes the LA County Arboretum and into the surrounding residential area of Arcadia ~ enough to warrant a "do not feed" sign.

Like previous hikes, I'll post about my eats & drinks along the way on the foodventures blog. In the meantime, if you want to join next month, it'll be an easy afternoon five-miler criss-crossing downtown LA via Hope & Spring, starting with Aug. 29 noon-ish brunch @ Nickel Diner and hopefully ending with a fun downtown-area Happy Hour with a good dose of fun sights & stops along the way -- from Olvera Street to all the live venue spaces along Hope & Grand to Grand Central Market and maybe a swing by of L.A. Live too.

Here's the route for your preview, hope you can make it:

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Here are Caroline & Nancy's posts on the hike; and the more photos on my flickr set here .

Colorado Blvd. Urban Hike this Sunday!

2010-07-20T12:44:00.000-07:00

Huntington Beach, finish line for my Beach Blvd. Urban Hike last month

Just a reminder for those interested in joining, my Colorado Blvd./St. Urban Hike will start 8 a.m. this Sunday at Colorado & Kenilworth in Glendale; approximately 14 miles long, it'll go from Glendale to Arcadia, hitting Eagle Rock and Pasadena along the way.

As far as landmarks go, we'll be skimming by the downtown Glendale (maybe a sidetrip to Porto's is in order?) the main drag of Eagle Rock and Old Town Pasadena, wrapping up with a swing-by of LA County Arboretum and Santa Anita Park & Racetrack.

I've pasted a map of the route below & here are some eats and drinks options along the way. Hope you can join! If you have questions regarding logistics, parking, etc. feel free to e-mail me or send a tweet over.

And as always, I'll be live-tweeting along the route on my @LAOCFoodie account so feel free to join for even a part of the hike.

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The LA/OC Beach Blvd. Urban Hike - 6/27

2010-06-28T07:55:00.000-07:00

Touching the ocean at the finish point

This month, the Urban Hike goes long... really long! Almost 23 miles covering L.A. & O.C. as I tackle the entire length of Beach Blvd. from La Habra to Huntington Beach, and visiting La Mirada, Buena Park, Anaheim, Stanton, Garden Grove and Westminster along the way.

Unlike previous hikes which tackled more visually-appealing parts of town, the Beach Blvd. one has quite a few long stretches of nada. Nonetheless, I had a pretty fun time -- thanks a pretty bumping hiking playlist (of GreeeeN, Funky Monkey Babys and Lisa Loeb.)

Some of my more interesting discoveries during the hike:

- Buena Park is O.C.'s Koreatown, spotted numerous restaurants, shops and oddly enough, a sushi academy (huh?) . . . plus a Pub that opens at 7 a.m. -- guess it's never too early to get your drink on!

- Knott's Berry Farm's free-to-public Independence Hall, a replica of the building where the declaration is signed. And also a lot of free-roaming chickens and ducks!

- The Old World German Village in Huntington Beach, a very cute mini-mall of assorted shops, bakeries and of course, pub & restaurant - where I enjoyed a few refreshing drinks and some pastries while watching football fans go World Cup crazy.

- Coming upon Adventure City in Anaheim, which basically looks like a traveling carnival... but permanent, along with a sprinkling of ghost towny hobby shops and a miniature replica of the White House.

- The Sea Breeze pet cemetery that's unusually full of flowers, even moreso than an actual cemetery... I was wondering whether there was a Pet Memorial Day of some sort recently but upon closer inspection, Caroline on Crack and I discovered most of the flowers were fake.

- The traffic lights in O.C. (or at least those along Beach Blvd.) take a loooong time to change, even when there are no cars on the green.

- DDR X! Finally had a chance to play the latest version at Huntington Beach's Century 20 cinema in Bella Terra. Wicked cool.

- Sun protection -- which I woefully neglected and regretted once the day got really sunny, thankfully I tend to tan versus burn, but I'm sure the two shades darker by the end of the day isn't doing my skin any favors in the long run.

Of course, I had my fair share of eating & drinking revelations too, will post on that soon on my other blog. But here's a preview shot of the tasty & healthy Som Tam (spicy papaya salad) I had at Thai Nakorn in Stanton.

More photos from flickr set here.

P.S. For the July Urban Hike on Sunday the 25, I'll be tackling the length of Colorado Blvd./St. from Glendale to Arcadia -- a considerably shorter 14 miles, and one that should include some more scenic attractions such as the Arboretum, Old Town Pasadena and main drag of Eagle Rock. Here's the route and hope you can join:

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Urban Hike this Sunday - LA/OC edition

2010-06-23T10:36:00.000-07:00

Hitting the beach in time for sunset in my February Urban Hike

Keeping with my (almost) monthly urban hike ritual, this Sunday I'm tackling the Orange Curtain and walking down the entire length of Beach Blvd. from La Habra to Huntington Beach.

Here's the route:

View Larger Map

Plan on starting at 7 a.m. and hope to make it to the beach before sunset (and even better yet, get to Don the Beachcomber to sneak in a drink before their happy hour ends at 7 p.m.) And here are some of the other interesting eats I've plotted along the way.

As always, feel free to join for all or part of the hike! I'll be livetweeting @LAOCFoodie along the way so feel free to catch up for even a portion of the hike.

Laguna Hills Half-Marathon

2010-06-01T11:32:00.000-07:00

It's been a while since I signed up for a running event (Nike's Human Race in October 2009 was my last one) but the Laguna Hills 1/2 Marathon is quickly becoming a tradition for me. It's my third year participating in this event, and for good reason, great route (a mix of road and trails) with good scenery and generally mild weather.

As for my performance, I ran an 11 minute per mile pace (primarily because I ran-walk the last three miles) which I feel ambivalent about. The pace is better than expected considering my short training period this time around... but definitely nowhere near my P.R. for this race (when I paced 8' 31" in 2008) so definitely gonna train a little better and try a little harder next time around. And get some more ZZZs in the night before too (unexpectedly woke up in middle of night and opted to stay awake, another running boo boo.)

Vegetarianism Doesn't Have to be a Full-Time Job

2010-05-18T08:01:00.000-07:00

Right now, I'm still running strong in my full-time vegetarianism (with no immediate plans to stop) but I just across this recent TED lecture by Graham Hill (founder of TreeHugger.com) giving an illuminating speech on being a "weekday vegetarian"

For the most part, I agree -- the choice to eat meat vs. not to eat meat shouldn't be so mutually exclusive, and the choice of what to put on your plate doesn't have to be a full-on battle between the tastebuds and the environment/animal rights/good health every single time. Nonetheless, it is worth the effort to make better choices whenever possible--whether eating less meat overall, choosing meats from sustainably-raised sources and/or favoring the generally healthier white meats of fowls and seafood over red mammalian variants.

As for me, I'm taking my everyday-vegetarianism one day at a time, but I'm leaving the possibility open for eating animals should the craving strike (it hasn't yet.) And if and when I ever get back into omnivore mode--I'll know I can consume meat without feeling guilty over my body or my planet.

And I love Graham Hill's parting final food for thought... "if all of us ate half as much meat, it would be like half of us becoming vegetarians."

Back on the 'board at Baldy

2010-04-27T11:02:00.001-07:00

Thanks to the El Nino weather, the slopes and lifts were still operational last weekend -- so I decided to get back on the horse again and give one final go at snowboarding before the thaw, hopefully ending my season on a good note and not with the painful memories of a swollen and bruised bum from Mammothing.

Since Groupon offered reduced price lift tickets for Mt. Baldy, that's where I went. And I was surprised by the quality of the snow for late April, not nearly as slushy/icy/compacted as I would've expected -- though that could've been attributed to the recent storms that probably laid down some fresh powder.

And I definitely love how uncrowded this mountain is, definitely a great place to learn without worries of being run over or barked at by the more experienced.

As for the run itself, I finally re-taught myself how to link turns and carve (albeit with all the grace and speed of a turkey.) And I still took a few tumbles and falls but they're nowhere as hard as ones at Mammoth. But at least I ended this season on a positive note.

Let's see how much I retain come next season . . . in the meantime, I'm definitely looking forward to hitting those end-of-season sales for some protective padded gear and, if the prices are good enough, my own board and bindings!

Maybe, Possibly Another Hike This Weekend?

2010-03-25T15:23:00.000-07:00

And this time I got more than lack of trails to worry about!

Still recovering from my snowboarding injuries of this past week (where my red and swollen buttock is now bruised and swollen) but I'm pondering on whether to join my friends for a 22-mile hike at the Monrovia Peaks this weekend. One part of my brain is craving for some real activity, and another part is telling me not to be a dumbass and exert so much energy when I'm still very visibly injured.

One one hand, I can walk OK, even though I've given up double-stepping when going up the stairs. On the other, my buttocks and hamstrings is not a big melon-sized blotch of black and blue -- and I don't have complete range-of-motion in my right leg yet (putting on socks is still quite a feat every morning!)

And while I am hiking with friends at a steady, leisurely pace this time around, goodness knows how much help they can offer should I become incapacitated in the wild.

So... to hike, or not to hike? That is the question (and let's hope for the former that I don't wound up like Yorick!)

Putting RICE on my bun . . .

2010-03-23T15:26:00.000-07:00

Icing down my bruised, swollen butt on the Mammoth slopes;
photos on this post courtesy of Hungry Hungry Hanh (her flickr here)

This weekend I had an amazing trip up to Mammoth Mountains (my first time there), long slopes, cool little village and, of course, great company in the form of fellow blogger/twitter folks Hanh, Caroline on Crack, e*star LA, Mattatouille, Gourmet Pigs, Sam Kim, Roycifer and others.

The not so good news, while practicing/relearning my toe-turns and edges, I fell on my right butt cheek quite hard -- repeatedly. The result, a bowling-ball sized glute that makes me look like Beyonce or J Lo from one side.
Note the two buns for comparison, I can't even snap the button shut on the right back pocket of my pants! (and I've been asked, repeatedly, whether I stuffed anything into my back pocket-- nope, that's all me!)

As such, I figured it's a good a time as any to talk about recuperating after injury. Being no stranger to bruises, cuts and scrapes - I'm well acquainted with the R.I.C.E. method of recovery. Namely:

1) Rest (which, of course, means no exercises that requires glute work)
2) Ice (applying cold packs or chilly ointments to reduce pain)
3) Compress (to reduce inflammation and promote healing)
4) Elevation (also to reduce swelling)

It's no surprise that #4 is the hardest to do around-the-clock (imagine someone walking into my office and I'm at the computer or on the phone with my butt hiked up in the air!) but I do keep my behind slightly elevated, and sleep backside up, when I go to bed.

And of course, when my butt recovers enough to exercise, I'll ease back into my routine gently with yoga and some pilates work before going for the likes of cardio-kickboxing, plyometrics and running.

In the meantime, I'm being a bit more vigilant about my food intake since I'm not as physically active, and focusing my workouts on upper body exercise that wouldn't put strain on my glutes (e.g. seated bicep curls, tricep extensions, push-ups, chest fly, shoulder press/raise.)

And while I don't think this is a serious injury (already the swelling and soreness went down a little) if I don't recover in a few more days I'll definitely get an appointment with my physician. And if you're ever in doubt about the severity of your injury, do go to the doc first and let the expert decide.

Four lessons from La Brea Urban Hike and Eat . . .

2010-03-18T09:58:00.000-07:00

Even if my Urban Hike and Eat didn't go as planned, I'd still consider it a fun success; but did learn a few takeaways for next month's walk.

View Larger Map

1. Checking the route beforehand! Alas, I entrusted my hike path to Google Maps, only to discover that a stretch of La Brea along Baldwin Hills is not made for pedestrians. And so, my almost-12-mile affair turned into a 16-mile roundtrip hike (noted in above map) as I made my way back to the starting point (and beyond)

2. Being flexible - of course, I could've easily cut my hike short and just bussed my way back after ~7 miles. But since I had the time and energy, I decided to hike my way back. On a similar note, I gave myself lots of eating/drinking options and set a pretty loose, open-ended schedule -- which worked in my favor when I found out my 1st and 2nd breakfast options were not opened yet, and I still got very delicious nosh at my 3rd stop. And of course, the choice of always hopping on a bus if I feel too exhausted, which leads to...

3. Being safe - especially important when hiking alone. On Urban Hikes, I try to pick routes where I'm always within a few blocks of a busstop, so just in case I can't hike anymore (either out of exhaustion, dehydration, or even plain ole laziness.) On this particular La Brea hike, I was intent on paving through Baldwin Hills on an improvised hiking path after the sidewalks have ended, but quickly turned around upon observing broken beer/wine bottles, used syringes and a vial of testosterone along that "trail."

4. Have fun & relax - In a recent LA Times article about marathon motivation, they found that people with intrinsic reasons for running (inner sense of accomplishment, reveling in the sheer joy of activity) are more likely to complete the entire 26.2 miles than those with extrinsic motivators (weight loss, getting a medal, etc.) In many ways I feel the same way during my urban hikes, it's a time for me to de-stress, observe the scenery, check out interesting sights... and even check myself out! And taking pleasure in the journey itself means the time and distance flies that much faster to get to the destination, if it even matters at all.

View Larger Map

And, on that note, I've already decided on the route for my third Urban Hike and Eat slated for April 18, going past the Orange Curtain via the entire length of Beach Blvd. from La Habra to Huntington Beach. It comes out a little over 20 miles so it will be a full-day affair, but I'm really looking forward to the sights and sounds I'll encounter (and of course, the eats and drinks too!) Hope you can join me!

And here's the post on the eats I had on my La Brea Urban Hike and Eat, or click here for more photos.

Urban Hike and Eat this Sunday: from Hollywood to Inglewood!

2010-03-11T07:59:00.000-08:00

End of the hike from Union Station to Santa Monica Pier last month

Given how happy I was with last month's Urban Hike and Eat Street Foodventure, I decided to make this a recurring (hopefully monthly) affair, discovering Southern California on foot, checking out sights and scenes I would usually miss behind the wheel - and grabbing some interesting bites and sips along the way too.

This Sunday, I'll be tackling the entire length of La Brea Avenue, from Hollywood to Inglewood. This urban hike clocks in a little under 12 miles, and with my planned start time of 7:30 a.m.--I expect to the hike to conclude by 3 p.m.-ish at La Brea & W Century - after which we can ride the bus back up to the starting point for a cool $1.25.

View La Brea restaurants in a larger map

As for the eats along the route, I've chosen a sundry of places on or near La Brea: some ethnic finds (El Nido for Nicaraguan, Ngoma for "Pan-African",) healthy joints (Stuff I Eat, M Cafe de Chaya) classic favorites (Susina Bakery, Campanile) and some meaning-to-trys (Food Lab Cafe, Soul Food Kitchen.)

Of course, I don't intend on stopping and eating at every stop cited on this map -- but these are just some fun options to consider along the way (and almost all of them are cheap-moderate price eateries) and there probably will be a lot more cool, funky joints to check out once we hit the streets (which is the beauty of the hike, we can stop whereever and whenever) If it's anything like my last Urban Hike and Eat, I don't expect the day's food bill to run more than $35.

So that being said, if you care to join me on this Urban Hike and Eat (the more the merrier, and the more grub we can try and share!) contact me! But I'm planning to be at the start of the hike by 7:15 a.m.-ish; hope you can make it too!

Don't Ignore Flexibility!

2010-03-09T07:39:00.000-08:00

One of my favorite stretches after a cardio or lowerbody strength workout -- great for hip, butt and thigh muscle groups.

In the three primary areas of fitness, flexibility is often the most overlooked aspect; I see it all the time from observing and hearing about my friends' routines, they may pump some major iron or go on uber-lengthy running/cycling sessions, but when I inquire about their warm-up/cool-downs or any flexibility-related component, more often than not I get a blank stare or a quick "that's for sissies" brush off. Oh, what a big mistake.

On the surface, stretching and flexibility exercises aren't as outwardly sexy as muscle-building strength workouts, nor does it compare to the calorie burn of a cardio session, but it definitely has its own benefits that makes it an important part of any well-rounded exercise regimen. Experts agree that it helps with:

- muscles' range of motion
- injury prevention and recovery
- reducing post-workout soreness
- stress relief

And most importantly, being flexible actually improves your ability with strength and cardio workouts, since your body is less likely to be fatigued, better able to stay in proper form and recover faster afterwards, letting you work harder and longer without setbacks such as lactic acid buildup, muscle tightness and injuries, not to mention gently setting a positive mood in preparation for, and recovering from, a session too!

Personally, I do a combination of yoga, pilates and active stretches (the last is particularly great for Type A folks too impatient to stay in one posture for an extended period of time.) Sometimes it's a simple 5-minute warmup and cooldown around my usual workout, other times it may be a 30-60 minute routine dedicated to improving flexibility, but I try to incorporate it in at least three times a week.

I may not be a human pretzel anytime soon, but I'll at least be happily finding my calm in a sun salutation instead of limping around looking for ice, pain cream or pills after a race or a game.

P.S. Of course, it should be noted that if you have already strained/pulled/injured a muscle, do check with your doctor before stretching it since that may aggravate the injury -- and when it is OK to engage that body part again, just like all other workouts, ease into it progressively and with caution rather than immediately doing the "regular" full load.

Every little bit counts . . .

2010-03-04T14:07:00.000-08:00

Shadow of me urban hiking last month

Given recommendations that we should exercise anywhere from 30 minutes a day to five hours per week to maintain fitness (and even more to actively lose weight!), it can seem a bit daunting to accomplish especially for people with a busy enough lifestyle or trying to ditch their sedentary lifestyles. Don't worry, even active folks have their days of exercise dread too.

In any case, if the idea of continually working out for 30+ minutes seems impossible, break it up! As I've noted in an Associated Press article, by breaking up a regimen in smaller segments 1) it's a lot easier to squeeze into the schedule (three 10-minute sections versus a half-hour block) 2) psychologically the routine is a lot easier to accomplish, since the partial goal is so much closer and 3) even if you manage to only partially complete the day's worth of mini-routines, you are still getting SOME fitness-building activity in, which is definitely better than getting NO activity because you can't set aside the time/energy for a longer workout session.

Now, longer stretches of exercise have their advantages too (more intense calorie burn, building endurance and prolonged cardio-fitness, not needing to change in and out of activewear so often, etc.) but it just leaves so much room for the "all or nothing" mentality, which can easily cause one to fall off the wagon, particularly the newly active.

Even now I regularly break my workouts up and almost always completing that first segment gives me the encouragement to finish the rest. And for truly long sessions like my daylong urban hike last month from downtown LA to the Santa Monica pier, I gave myself "mini goals" along the way (Silver Lake for breakfast, West Hollywood for lunch, so on . . .) to make that 21+ mile journey a lot less intimidatng.

If you think shorter segments might the way to go for you, here's a tip from me: do your first 5- to 15-minute workout first thing after you wake up, since it sets the tone for the rest of the day and you'll be more likely to want to finish what you started, and rest any tempting treats that may offset your hard-earned fitness.

A real no-effort trick to developing abs!

2010-03-02T07:36:00.000-08:00

Despite my weight fluctuating about 10-15 pounds throughout the year, one feature that I'm always proud of are my core, which range from a full-on six pack at best and noticeable definition at the very least.

The trick is not in doing an inhumane amount of crunches every single day, but from one very simple substitution -- switching out my chair for a stability ball, a.k.a. Swiss/exercise/balance ball, something I've done at both my workplace and at home for four years and counting.

Photo courtesy of exercise-ball-exercises.com

The underlying idea is simple, by using a stability ball as a chair, the core muscles are being continually engaged on a low-intensity level -- stabilizing the body due to the ball's innate imbalance. And if you are like me and glued to the desk for most of the day, that's a good 7-8 hours of effortless ab workout.

And the ball also gives me chances to do some mini-exercises during downtimes at work. From the upgraded swiss ball crunch in above video to pelvic tilts, or even just a relaxing ab & back stretch -- it's great knowing I am already sitting on the only equipment I need for those exercises, and that I can do them whenever I want.

As an additional perk, since I am on a ball, it forces me to maintain a proper posture instead of slouching against the back of a chair.

Of course, if you already have existing back problems, check with your doctor first before committing yourself to a ball for chair (not to mention the HR/safety departments if you're doing it at work.) And if you still want the occasional back support, good alternatives include using a balance ball chair, or a Bosu on top of your existing chair. And when you do invest in a stability for a chair or just for workouts, be sure to get the right size (as a general rule, your thighs should run parallel to the floor when sitting, and your shins vertical and perpendicular)

Slackin' but not for long!

2009-07-31T17:03:00.000-07:00

Wow, July 31st and the first time I'm touching this blog for a month; heh, alas -- been a bit busy with my other half's events lately. But I'm still holding steadfast to regularly exercising (though at a somewhat reduced frequency of 4-5 days/week instead of usual 6-7) and eating healthfully whenever possible (i.e. not going out with a bunch of foodbloggers!)

Anyways, hope to get back into fitblogging groove soon but in the meantime, here's some great reads as motivation to keep on moving!

- Mayo Clinic's 7 benefits of regular exercise - from better sleep to mood enhancement and even putting in that extra spark under the sheets.

- LA Times goes even more specific, citing studies and experts on exercise and its effect in preventing (or reducing severity) of various chronic conditions, from cardiovascular disease to diabetes and even mental sharpness.

See? It's not just about looking good (though that's a great perk too), you'll feel and live better too!

Equipment Highlight: Resistance Bands

2009-06-25T12:08:00.001-07:00

Image courtesy of Stuart.Robbins via flickr

The resistance band is one of my favorite exercise equipment for when I'm traveling and on-the-go. Cheap, lightweight and portable, they definitely easier to shlep around than dumbbells and can provide a decent strength-toning workout. And it's definitely reassuring to know that there's one in my baggage, so I won't feel stressed looking for a gym out-of-town (that charges a fair price) and I feel less compelled to "slack off" during vacations.

They're great for home workouts too, since I can exert as much (or little) force as I want -- some days I might want to test my other strength to the max while other times I just want to do some easier moves for toning and adjustments, or to give my cardio workouts a little extra oompf.

So something to keep in mind when you're traveling next time or just looking for a light-to-moderate toning workout. For some nice basic moves you can do with the bands, check this out.

A little slowdown . . .

2009-06-17T14:44:00.000-07:00

Heh, not even two months in and I'm already slacking on my blogposts already. But likewise, my exercise habits have waned considerably too. I haven't completely fallen off the workout wagon, but I've been reducing the frequency and intensity of my exercises as of late - partly due to busy schedules, partly due to general tiredness from aforementioned schedule, and partly just because I felt lazy.

Nonetheless, I'm still managing 3-4 days a week with 30-60 minutes a session, and I don't feel too bad about it since I'm still getting some activity in while acknowledging some mental/physical limits at the moment, but I eagerly anticipate getting back into my regular groove and regimen soon when things calm down a little.

Foodie Fit Friday Tip: Keep a Tally!

2009-05-29T23:09:00.000-07:00

Oddly enough, when I got the foodblogging bug, I actually lost weight and kept it off! In hindsight, it shouldn't be a huge shocker, since I've been doing a better job taking notes and keeping track of what I eat. And of course, even less of a surprise that most sensible diet plans do strongly encourage (if not outright mandate) participants to keep a food diary of sorts.

Of course, there are those who insist they keep a good tally of what they ate "in their heads." But, time and again, studies show the human memory to be fickle, unreliable and malleable -- and these are studies on life-and-death situations of violent crimes and murder trials, let alone the everyday mundane going-ons of "what did you have for lunch two days ago?" (Come on, can you really tell me off the top of your head?)

I'll even take it one step further and say that, in terms of food, people tend to be selectively forgetful -- subconsciously burying recent splurgy meals, indulgent snacks and satisfying a craving while "remembering" how good they've been this past week.

I'm not saying you need to scrutinize and catalog every single calorie that passes through your lips (I sure don't,) but at least keep a fairly accurate record of what you are eating -- the more info you can include (portion sizes, calorie counts, other relevant nutrition data) the better.

And with so many free services out there, it's never been easier to spend a minute to jot down what you ate. You can set up a twitter/tumblr/blog account to text into (even make it private if you don't want it to be publicly known), do it the old-fashioned way like I do with a pen and notebook, or even just save your receipts when you're eating out, which is when one's most likely to splurge anyways (it's great way to keep your budget in check too.)

Finally, do a review every now and then and see if you've made progress or if there's room for improvement in your dietary habits. Then make those gradual changes and you'll feel and look better before you know it!

Laguna Hills Memorial Day Half-Marathon

2009-05-25T23:08:00.000-07:00

Even though I was training for the L.A. marathon, various factors threw me off my schedule, combined with the expected late May heat I decided it's probably not the best first marathon for me to run (despite my intention of wanting to run my first 26+ miles while I'm still 26.) Oh well, here's to this year's Long Beach Marathon or early next year's Pasadena Marathon, I suppose. Hope LA 2010 will be scheduled earlier.

But I didn't let this beautiful day go to waste, and I signed myself up for the Laguna Hills 1/2 marathon (second time I've done this one.) Since it's so close to the coast and I don't have to worry about mid-morning heat since I'll be done by then, I wasn't as concerned with being dehydrated or overheated.

I didn't set a new PR (came just a minute or two over two hours, compared to my 1:51 last year) but I'm satisfied with the results, especially considering my training setbacks. Even happier that this year around I didn't get any cramps and soreness following the race.

And I think this particular event will be an annual one for me, I absolutely love the trail (great scenery of Laguna Woods and the parks of Laguna Niguel, Laguna Hills and Aliso Viejo), the aid stations are appropriately spaced at about 1.5 miles each, the finish-line festival is one of the better ones out there (good vendors, nice freebies, NOT overpacked with peeps) and I love the technical shirt since it's something I'd actually wear working out, or even casually (it only has a small chest logo of the marathon, so I don't feel like a walking advertisement.)

Next time I may even partake in the beer garden celebration at BJs ($10 for two beers and passed appetizers... not a bad deal.)

Foodie Fit Friday Tip: Balancing Your Plate

2009-05-22T12:29:00.000-07:00

Even if waffly on taste, Take a Bao definitely got the balanced plate down with half a plate stacked high with a lightly-dressed veggie salad (not to mention more inside the baos themselves!)

Weekends are usually more challenging in managing what you eat; less structure, more celebrations, etc. -- so here's a Foodie Fit Friday Tip to help with healthful eating for the next two days (and onwards!)

For me, Memorial Day weekend is definitely the kick-off for summer, which brings with it plenty of barbecues, parties and potlucks that'll inevitably turn into eating too much. Again, once in a while isn't bad, but if you're heading to family-style, help-yourself, all-you-can-eat events with some frequency, it's definitely a good idea to keep the calorie intake in check. Hey, we all work hard for to shed those holiday pounds and get that swimsuit-ready bod, let's keep it that way!

One useful tip that I read from Brian Wansink's Mindless Eating (amazingly interesting book, by the way, on the psychological aspects and influences on what and how much we consume) is the "half-plate rule" where, when helping yourself, you fill half the plate with low-calorie, healthful fruits and veggies and use the other half for the more calorie-dense proteins, grains and starchy veggies (e.g. corn, potatoes.) Personally, I'd even take it one level further and fill up two-thirds of your plate with the healthy stuff and splurge on the remaining third, but 50-50 is still great progress for someone used to zero healthy stuff on the plate.

The benefits of the balanced plate rule are threefold: 1) it helps reacquaint/familiarize/remind one with the idea of the balanced meal, which should ideally be at least 50% non-starchy plant-based foods anyways 2) it fills up without weighing down as much because less calories are consumed overall and most importantly, 3) it's NOT depriving since it still allows one the freedom to pick whatever he or she wants, it's simply balancing it out so one don't overdip into one or two food categories at the negligence of all the others. You still get to celebrate with your favorite festive foods, but you're just doing it more sensibly.

So, at that next bash, keep the balanced plate rule in mind (again: one-half to two-thirds of the plate with healthy veggies and fruits) and you can enjoy yourself without feeling guilty the next day.

Foodie Fit Friday Tip: Slow Down and Savor

2009-05-15T16:13:00.000-07:00

Jitlada's super-spicy (but tasty) fried soft-shelled crab will surely slow any diner's eating pace!

Weekends are usually more challenging in managing what you eat; less structure, more celebrations, etc. -- so here's a Foodie Fit Friday Tip to help with healthful eating for the next two days (and onwards!)

In a world of never-long-enough lunch breaks, quick-to-eat fast foods and eateries that can't wait to turn the table, it's all too easy for us to overeat, since it typically takes the stomach 20 minutes to send satiety/fullness signals to your brain to say, "enough food already!" But in a world where a meal can be finished a mere few minutes, by the time we get those signals we'd already have too much food from the sides, the appetizers, desserts and/or bread basket. And then comes that unpleasant bloated/food coma feeling, followed by the even worse thought of those extra pounds gained.

Of course, the obvious solution is to "slow down your eating!" but if you're anything like me, you've spent years honing down habit of wolfing things down in haste (and even nowadays, I tend to be one of the faster eaters in my group of friends.) But here's a few tricks I have to help me slow down the rate and give my stomach time to catch-up and send the appropriate satiety signals.

- Have a soup or salad beforehand (of course, opt for the lighter varieties like broth-based soups and vinegary dressings); because of their water content, they fill up your stomach space w/o piling on the calories.

- Have it hot (temperature and/or spicywise) both are great limiting factors to how quickly you can consume the food!

- Learn savor/enjoy/analyze your food (a la French Women Don't Get Fat); likely one reason why I started getting thinner AFTER I took on my foodblogging habit, between me evaluating what makes a particular dish so good/bad, jotting notes and taking photos, that's a lot of lag time for the food to settle in and the stomach to tell my brain it's full!

- Drink water (or any low-calorie beverage) between bites.

- For similar reasons, distract yourself while eating; engross in conversation with friends during meals, or if dining solo, bring a book / magazine to read or even sit at the bar and mingle with the bartender.

- and with buffets, take the smaller plate and sit at a table as far away from buffet as possible -- again maximizing the lagtime as you walk to and from helping yourself (not to mention squeezing in just a little more activity.)

- if possible, use smaller utensils; teaspoon instead of the soup spoon or salad fork instead of dinner fork, so it takes more time to finish a dish.

Got any tricks that work for you in terms of slowing down your eating pace? Would love to hear about it. And of course, stop when you feel full; doggy-bag or leave the rest. To those who think it's wasteful to just "throw away" food, let me re-frame it: a few dollars in wasted food/drinks, or a few wasted thousands (even millions) of dollars in medications, surgeries, devices and care for all the obesity-linked ailments?

Overwhelmed By Workout Length? Then Break It Up!

2009-05-14T15:46:00.000-07:00

If your face is bawling at the recommendations of 30 to 60 minutes of daily exercise to lose weight, stay healthy and maintain fitness, you're not alone -- I was right there too, especially a few years ago when I began exercising. And one of the best things I did to make it more manageable was breaking it up into shorter segments. Sometimes it'll be 20 minutes in morning, 30 minutes after work -- or maybe three 15 segments throughout the day, and if I'm feeling particularly energetic I'll do the whole 60-90 minutes in one go.

And I always try to squeeze in at least a little in the morning soon after waking up, since I would've already felt like I made progress and will more likely continue to make healthful choices throughout the day.

Some people may feel better with a single continuous long routine and just get it over with in one fell swoop, I'd rather do it in two or three segments that's more manageable and not so overwhelming ("OMG, I got an HOUR of running PLUS strength training?") And breaking it up makes it easier to work around my schedule. And before I knew it, those daunting exercises became habit and I could do longer routines with less effort because I am becoming more fit. But when pressed for time, I still fall back on those multiple short segments. It's definitely better than not being able to exercise because I can't carve an hour out.

Foodie Fit Friday Tip: Liquid Calories

2009-05-08T16:39:00.000-07:00

The multiple whammies of alcoholic drinks

Weekends are usually more challenging in managing what you eat; less structure, more celebrations, etc. -- so here's a Foodie Fit Friday Tip to help with healthful eating for the next two days (and onwards!)

When trying to attain or maintain a healthy weight, be sure to keep an eye on what you drink as well as what you eat. Obviously, this include the likes of sugar- and calorie-laden sodas and fat-loaded milkshakes, but even healthy-sounding beverages such as fruit juices and sweetened teas can pack quite a wallop too. But for me, the biggest whammy would be alcoholic beverages, not only for the calories they contain, but because they also lower inhibitions and raise hunger, so I'm more likely to make unhealthy food choices and get more drinks.

Obviously, the healthy beverage of choice would be water, but hey, we all want flavor when quenching our thirsts from time-to-time, so here's some low- and no-calorie drinks that I enjoy.

- Black coffee: I didn't make the jump from sweetened lattes to these right away, but I did gradually reduced the dairy and sugars until it's OK to enjoy them plain. If you have trouble with the astringency, acidity or bitterness, try brewing with less beans or pick smoother varietals/blends.

- "Naked" teas: for same reason with coffee; again, if the teas are too harsh, use less leaves or opt for mellower kinds (e.g. green/white teas)

- Juice spritzers: mix one part juice with one part still/sparkling water for a beverage with half the calories! Not to mention more refreshing and not so saccharinely sweet.

- and, if you must, artifically-sweetened soft drinks: even neglecting all the health controversies associated with them, generally they taste "off" compared to the real deal made with sugar, and I'd much rather drink a sugar-sweetened beverage occasionally than regularly quenching my thirst with a "diet" drink. But, if you find it hard to shake the can or bottle-a-day ritual and don't mind the diet taste, it's a good transition to other healthier choices.

In regards to the alchy, one tip that's particularly useful is to order your drink with or after the meal, which reduces the opportunities you have to get unhealthy foods. And of course, like soft drinks, beverages that are sweeter and creamier will have more calories. And of course, be sure to drink plenty of water as well to offset alcohol's dehydrating effects.

Wise-Up To Fitness (WTF): Overheated and Underhydrated

2009-05-07T22:57:00.000-07:00

Even though I do a good deal of homework and reading on eating and exercising right, I ain't a registered dietician or a certified personal trainer, so sometimes I wound up learning things the hard way, my Wise-Up To Fitness (WTF) posts are exactly that - and I'm sharing them with you so you can avoid the agony I've been through. Got any of your own to share? Feel free to let me know.

Wednesdays are my usual run days, and yesterday I felt energetic and hyped up throughout the day, so I thought I could do an eight-mile outdoor run right after work.

What an effing idiotic idea as hit the bleepin' wall at 3.5 miles (and that's if you count the half mile that I begrudgingly walked to the store to get me some much needed beverage) -- between the fairly full blast of sun at 5-something p.m., the ninety-plus degree temperature, and my lack of water (asides from my usual ~32 oz. before the run), I was exhausted, dehydrated and overheated!

Which goes to show, do hydrate and adjust your routine as appropriate for the occasion, which in my case would've meant carrying a water bottle and running closer to dusk -- which is exactly what I did on my much more leisurely five-mile "make up jog" tonight.

Bike Two Ways for Great Abs

2009-04-28T00:38:00.000-07:00

Believe it or not, having a nice tapered waistline and a little sexy ab muscle definition doesn't take a whole lot of work. All it takes is a combination of fat-burning cardio and muscle-building core workouts -- or as I call it "bike two ways".

The first "bike" is basically any cardio workout that helps burn the fat, letting the muscles underneath in the torso (and everywhere else) show through. Whether you choose to actually bicycle, run, kickbox or dance your way into a cardio-burn, incorporate this for at least 20 minutes a day/3 days a week to give your fat cells a run for its calories!

The second "bike" is the bicycle crunch, demonstrated below:

I absolutely love this move since it engages all the major core muscles: front, sides, upper and lower. No surprise that it's considered one of the best ab moves to do!

While this and other targeted-muscle exercises will not "spot reduce" and shrink the fat specific to that area, it will show some really nice lean and mean cut and definition once the fat does go away (which is what the cardio is for.)

Activia Experience While Running

2009-04-25T07:36:00.000-07:00

Ugh, had a planned 10/11 mile hilly run cut short to a 7-mile due to getting an Activia experience 5 miles in. For your reference, courtesy of NBC's SNL:

First off, I didn't pull the full "Jamie Lee!" (possibly the look.) Fortunately, I made it home without incident and thankful I don't run far away enough to worry about where I have to take care of business. But now I'm just wondering what could've set me off, so to speak.

The top (or should I say bottom?) suspects are:

1) drinking coffee about half-hour before my run, which might have woken up my GI tract as well
2) having warmed milk in middle of night after unexpectedly waking up (and I'm just a tad lactose sensitive)
3) a meat and alcohol laden dinner from two days ago, VERY out of the norm for my body and probably tough to process

More likely, it's probably the combo of the three strikes that got me out. I guess lesson learned to keep a closer eye on what I eat.

And apologies for all the bad puns and possible TMI - believe me, it's way crappier experiencing it first-person.

Foodie Fit Friday Tip: Watch Those Portions

2009-04-24T00:53:00.000-07:00

The bento box at Shojin is sensibly portioned and have great variety between the different food groups

Weekends are usually more challenging in managing what you eat; less structure, more celebrations, etc. -- so here's a Foodie Fit Friday Tip to help with healthful eating for the next two days (and onwards!)

Foodwise, we are definitely living in the land of plenty. Between meals with lots extras to add on, ever-larger meal plates and growing portion sizes, it's easy to lose track of what a 'serving' is. So here's a friendly reminder from me and the American Dietetic Association on what a serving looks like. (Sidenote: to clarify, servings are standardized whereas portions are variable.)

- A serving of meat is three ounces, or size of a deck of cards
- A serving of cooked veggies is half a cup, or a light bulb (raw veggies, by the way, is one cup)
- Each dairy serving is eight ounces of milk, one ounce or one slice of cheese; an ounce of cheese is about a pair of dice (and not those huge plushy ones you dangle about.)
- A serving of nuts is an ounce, or a modest handful
- One serving of cooked pasta/rice is a cup, or a tennis ball
- For breads, each serving is one slice (even less for denser, larger ones like oversized loaves or bagels)
- One drink in alcohol equals to 12 oz. of beer, 5 oz. of wine or 1.5 oz (a shot) of spirit (i.e. a full pint glass is actually 133% serving of beer, and a bottle of wine contains five servings)

I am not saying you should use a measuring spoon and cup to scrutinize everything you put in your mouth, but hopefully these visual cues will help you gauge how many servings of the various food groups you're consuming and make adjustments as needed.

Likewise, feel free to indulge occasionally in that large piece of steak, the must-have cheesy baked pasta dish or that decadent dessert, but try to compensate by cutting back on those food groups on days leading up to and following that splurgy meal. As noted recently, moderation is key.

What is moderation?

2009-04-22T01:43:00.000-07:00

Given all my talk of moderation when it comes to eating, I guess I should disclose what my idea of the word means -- which to some may feel like a near-anorexic diet and to others a gluttonous feast.

But ultimately, if the goal is to maintain or lose weight, you have to gauge the calories you take in versus calories being burned, with caloric intake equaling burn for maintenance and intake less than burn for weightloss (approximately 3,500 calories per pound.) I'm not a obsessed, precise calorie-counter, but I do a fair job of guesstimating how many I'm eating -- as for estimating calories burned, there are calculators out there like this easy-to-use one at active.com, which takes into consideration your sex, current height, weight, age and activity level.

That being said, I try to stay within 1,600-1,800 calorie range on a normal day, enough to for me to have three satisfying meals plus wiggle room for snacks/treats/alchy while still creating a signficant calorie deficit (if the calculator's guesstimated 2,400 calories burned/day is to be trusted.)

So on a given week with 4-5 days of normal eating, I'll have a weekly caloric deficit of 2,400 to 4,000 calories -- which I have to "splurge" on more indulgent and decadent meals at home or out and about. And given my love of all things sweet and fatty, two to three splurge meals will easily fill that deficit up, so that's how I moderate my indulgences: no more than three blowout meals on a given week. I think of it as my own "three strikes" rule. And it works for me in the past two and a half years at this weight, since I've never deviated more than five pounds.

Of course, this is what works for me -- unless you're identical to me in body size, activity level, eating habits and food cravings, you're probably going to have different calorie needs and probably a different regimen. If you don't eat out a whole lot, you may do better with a consistent but overall higher-calorie intake everyday. Or if you go out-of-town regularly, perhaps a "three weeks clean, one week mean" schedule is more suitable. There's definitely some room to play around as to finding what lifestyle's best for you, but just remember and use the simple calories in-calories out formula to guide your eating habits to meet your goals (word of caution: don't try to restrict yourself too much trying to get fast results; as a rule, healthy weight loss is considered 2 pounds/week maximum a.k.a. 7,000 calorie deficit.)

P.S. if 1,800 calories a day sounds like a deprivation diet to you, keep an eye out for this blog where I'll share some of my favorite recipes and products that's filling, tasty and won't blow your calorie budget.

LA Times' DIY Weight-Loss Issue Today: Check It Out

2009-04-20T10:47:00.001-07:00

Whether you'll still trying to make good on that New Year's resolution or getting into that trim summer shape or just attempting to blast those last few unwanted pounds, today's LA Times Health section is well worthwhile read, focusing on do-it-yourself weightloss: with a well-rounded look at developing a workout routine, modifying eating habits and building a support system to stay on-track. And kudos for mentioning the doctors' visit before the lifestyle overhaul to make sure the body's a-OK to go.

And of course, one doesn't have to follow these guidelines down to the very last details -- take the tips and advice that you can use and incorporate into your lifestyle.

The Good, Bad, Pretty and Ugly of my Nine-Mile Run

2009-04-19T23:19:00.000-07:00

Good: Surprised to discover I didn't need any mid-run hydration for nine-miles (when I started running, I had to drink water at every mile!) Glad to know my body's water-regulation mechanism is improving even though I still sweat like crazy.

Bad: My right-leg IT band started acting up towards the end of my run, which I attribute to too many uneven driveway pavements from sidewalk running. Hope the mid-run and cool-down stretches (and ibuprofen) will keep that at bay. And I seriously hope this doesn't repeat itself on my next semi-long run or I may have to reconsider the LA Marathon in favor of a mere half in Laguna (and a slower paced training for the Pasadena Marathon in November).

Pretty: When changing out of workout clothes, loved how ripped I looked in the mirror...

Not-So-Pretty: Figure reverted to normal after I drank water to quench my dehydrated body.

Good #2: Actually felt myself in that zen-like zone halfway through my run; not a common occurrence for me, but always appreciated whenever I get it.

Too full!

2009-04-17T15:56:00.000-07:00

I am no saint and sometimes I don't follow my healthy eating habits to a 'T'. But boy does my body send me nasty reminder signals to keep me on track.

Totally ate too much Thai take-out today for lunch after a stressful morning of work, and now I feel totally grossed-out-bloated with a little cramping to boot. Ugh...

So there's my lesson today in not only getting proper portions of food but also eat slowly so my stomach has enough time to send satiety signals to my brain, allowing me to stop before it's too miserably late.

Foodie Fit Friday Tip: Trim That Fat

2009-04-10T04:02:00.000-07:00

My coffee nut brownies are one of the few exemptions from my "trim that fat" rule

Weekends are usually more challenging in managing what you eat; less structure, more celebrations, etc. -- so here's a Foodie Fit Friday Tip to help with healthful eating for the next two days.

Try cutting down on the fat / oil / butter the next time you cook from a recipe, whether new or tried-and-true. With the major exception of baked goods (where exact measurements are crucial), most recipes are forgiving and you can get away trimming the butter and oil without compromising on flavor. When I cook at home, I'm usually able to reduce the fats by 33-50%. Of course, depending on the dish, you may have to make some other adjustments, such as reducing cooking time to avoid drying out a dish or substituting other liquids. And if you're wary, try cutting a little bit at a time (maybe 20%, then 25%, and so on . . .) Even a little calorie saving now can go a long way down the road.

Mixing Things Up

2009-04-07T18:04:00.000-07:00

Some exercise equipment at home

I've never been one for a regular (read: repetitive) workout schedule; as much as I would like to quickly improve how much weights I can lift, or how far/fast I can run, I'd be bored out of my gourd if I am doing the same set of exercises day after day (and I suspect that's a big reason for many folks that fell off the workout wagon.)

And so, I like mixing up my routine -- not only does it work out my entire body in all sorts of ways, it keeps it fun and challenging so I really don't mind doing it 6-7 days/week.

Some of the things I integrate into my mix:

- Running: yes, a rather mundane exercise but it's also one of the best calorie burners so I aim for two days a week. But I change up the routes and I occasionally load up a playlist of energetic, upbeat music if I am not as worried about my pacing.

- Cardio-dance: admittedly a bit dated since it's very 80s retro-aerobics, but it's a decent cardio workout and the dance moves really help keep shoulders, waist, hips and legs in shape. And who knows, maybe you can take a move or two to the club when going out.

- Athletic Intervals: whether in the form of football runs, basketball shuffles, volleyball spikes or cardio-kickbox, I like these a lot since they usually employ some plyometrics, short bursts that really builds power and endurance.

- Lifting the weights: I try to incorporate at least a little bit of strength training five days a week, muscles burn calories around the clock and helps keep me looking athletically-fit instead of overactive thyroid-emaciated. Again, like running, I give myself great versatility here so I don't get bored. In addition to classic lifts with my dumbbells, sometimes I'll do core-based moves with stability ball, or use a resistance band with my cardio workouts to give it that extra oompf!

- Pilates: better for days when I want to exercise at a more relaxed pace but still feel a burn, this is excellent for core-strengthening and developing ab/back muscles.

- Yoga: decent for developing strength, nice for relaxation, and wonderful for gaining flexibility, which is often neglected as part of fitness but very important in helping to prevent injuries.

And so that's my "routine" that's anything but (I can pretty much do a different 40-80 min. workout for three weeks with no repeats!) and works well for keeping me engaged and persistent. But whatever you want to incorporate into your regimen, be sure to keep it fresh and varied so you'll stay challenged, have fun and keep at that goal of building and maintaining fitness.

Welcome to Foodie Fitness!

2009-04-06T20:14:00.000-07:00

Wholesome, healthful and delicious madras temeph wrap at M Cafe de Chaya

Whether you came here from my other blog, or stumbled here all your own - as my blog title implies, I'm a foodie (and quite a drinkie too, now I think about it) who's avid about fitness. In some ways I think my food/drink obsession makes me even more committed to staying in shape - since my appreciation of all things edible and potable makes me just that much more vulnerable to gaining pesky pounds and blubbery bulges, not to mention the myriad of health issues being overweight/obese brings along.

And I definitely do want to demonstrate that one doesn't have to bend over backwards to get and stay fit; I'm my own living testament, having dropped 35-40 pounds / 8-10% body fat / 6 waist inches / 2-3 clothing sizes and maintaining that loss over the last two years. (To my surprise, I even shrank a shoe size!)

And there's no crazy diet, special pills or extreme exercise here. For most part, it's about moderation and balance. So whether you're trying to lose a little or a good deal more, I hope you get encouraged and inspired by my experiences, thoughts and views. (Of course, talk to your doc before engaging in any significant lifestyle changes to make sure your body isn't medically out-of-whack first.)

I am still trying to figure out what direction I want to take this blog, but expect insights and opinions on eating and exercise habits, how to balance my indulgences and having the mindset to get and stay healthy, along with a healthy dose of links with useful and practical information. Maybe I'll even sneak in a favorite effective workout move or a tasty and healthy recipe too.

Hope you'll enjoy reading my "fitventures" and join my lifelong journey to health and wellness!