Ultramarathon Saeng

It was time to test my training, so I jumped into the Scorch Trials.  No, it was not the movie; my version was running a 50K ultramarathon through the cold morning hills of San Diego to the late afternoon under the burning sun.  The 8 hour test measured my physical endurance and mental capacity as I watched others collapse from dehydration, heat, and physical exhaustion.  It brought my raw emotions out while revealing the capabilities of my mind and body.

"Unless you're pushing yourself, you're not living to the fullest.  You can't be afraid to fail, but unless you fail, you haven't pushed hard enough.  If you look at successful people and happy people, they fail a lot, because they're constantly trying to go further and expand." -Dean Karnazes.  This was the quote that resonated with me in several ways.  I came across it from my Instagram feed a year ago when I had no clue about this person or even what an ultramarathon was.  Fast forward 9 months later, and I found myself standing at the starting line of my first ultramarathon.  It would be a wild 8 hour journey.  

Initially, I was going to drive myself up to the race location and drive back to my friends place after, but that would have been a mess if I went with my original plan.  My friend was nice enough to wake up at 5 in the morning and drive me to the start location.   The clock was ticking down as the clear dark skies slowly warmed to the morning sun.  I could feel the excitement and anxiety from the other participants.  We were all here to reach the finish line.

I scanned the crowd of 135 participants and my competitors ranged from the mid 20s to late 80s.  It was incredible to see all these people and to know they trained for months or even years in getting here.  We gathered around the race coordinator as he explained the route.  I was not able to follow the announcement because I've never run this trail or have been in this area.  I told myself I would just follow the person in front of me, but I soon came to find out that I would be running in silence with no one in front or back of me. 

The anticipation increased as the hours reached minutes to seconds, and the race started at 7am.  The temperature was perfect with a low of 65 degrees where you would be able to see your breath with every exhale of the fresh air.  Being my first trail run, I had to learn how to maneuver and adjust to the differences.  The view of the canyon and hills was breathless with endless sites of trees, lakes, and hills.  I wore my blue breathable tank top, and I could feel the fresh air glaze my skin.  Over my shoulders was my camel back to carry my water and gel pack.  During practice runs, I always wore headphones.  It was different for official events because I wanted to be present and enjoy every aspect of the race without music drumming in my ear.  

The first 7 miles was very bumpy as I was constantly looking down to make sure I didn't trip over the rocks.  I knew it would be game over if I found myself hurling down a hill or stumbling over the groovy terrain.  It was very different from running around the neighborhood or on the streets because I had to be aware of mother nature and what she had in store for me.  At this point, all the runners are next to one another and are happy and care free.  This would change in a few hours.

I was at my regular pace of 9 minute mile runs until I hit the wall at around 20 miles.  I was faced with a hill I had to climb; it was even more treacherous than the last few miles.   My legs were exhausted and it felt like jello as I cautiously maneuvered my way down the hill.  I constantly had to remind myself to drink water so I wouldn't get dehydrated.
 

At every aid station there were foods that people don't consider healthy.  These foods were offered because extreme endurance events need fuel that will immediately be used for the body's energy.  I had a selection of bananas, oranges, potato chips, pretzels, gummy candy, peanut butter jelly sandwich, soda, m&ms, and donuts.  It was delicious!  My runs would eventually turn into excitement every time I reached an aid station since my body was craving food.  After a few aid stations and downing energy gels, my stomach was swish swashing with many liquids and sugars.  I was feeling very full, but I knew I had to continue to eat.

There was a point where I could barely see anyone behind me or in front of me.  I was alone with my thoughts.  My mind and body were exhausted.  I questioned so many decisions in life including the decision to sign up for this event.  This was my lowest point.  I asked myself if I wanted to continue.  The answer would always be yes because I would do anything even if I had to crawl to the finish line.  All my hard work needed to reach the end. 

I finally reached the last aid station.  There were only 3 miles left of the race.  It was the hardest 3 miles of my life.  As I was collecting myself at the station, one of the helpers came up to me and encouraged me to continue and end strong.  Once I left the station, there was no turning back.  My whole body was beyond exhaustion.  I would say it was a numb feeling but still being able to feel my feet throbbing and wanting to sit.  There was a person hiking at the canyon that was not part of the event.  As I got closer to the man, my stomach was ready to unleash the monster.  At that moment, I threw up the concoction that was created from all that water, sugar, and food.  I usually would be embarrassed, but it was a moment where I did not care about anything in the world.  I wiped myself up and continued on.  A mile after this vomiting session, I wanted to get rocks out of my shoe.  I found a place to rest my weak body.  I was so shocked because my legs starting getting signs of cramps from the slight movement of trying to take off my shoe.  I decided to not take the risk of removing the rocks. 

It was the last mile in the race.  I knew my friends were waiting at the finish line for me, so I had to use all my energy to get there.  I would pass some runners and they would always have encouraging words.  The finish line was so close and I could feel every inch of my body screaming to sit.  When I saw my friends, I made my last crippling run to the finish line as my friends cheered for me.  I crossed the line with the happiest thoughts and was awarded with a metal around my neck.  My entire body was done and wanted to collapse.  That's exactly what I did once a mat was lay out in front of me.  I lay on the mat inhaling all the fresh air and feeling like I could conquer the world.  I put my mind and body to the test and was rewarded with knowing my capabilities. 

I'll end with another quote from Dean that sums up my experience, "Run when you can, walk if you have to, crawl if you must; just never give up."

5 Health Food Impostors

1. Flavored yogurt 

 

It's a great source for micronutrients and protein, but flavored yogurt is usually dosed with high levels of sugar. It could get as high as 30 grams which is 9 grams short of a typical soda drink. Open your heart to trying plain Greek yogurt and top it off with fresh fruit to give you the sweet boost. 

2. Multigrain bread

 

There are so many options when you go down the bread aisle and there are lots of brands that try to fool you in thinking that's it's healthy. Other fancy words are added to make you think it comes with lots of nutrients, but you're actually just buying bread dense in sugar and calories. When choosing bread, make sure to look at the ingredient list. The first ingredient should be whole wheat flour or another whole grain, not enriched or bleached flour. 

3. Sports drink

 

Most of the time, you will not need those highly advertised sports drinks. It's a common mistake when you go on a 30 minute run and down a sports drink because you are just reversing your workout. The high calorie sports drinks should only be taken for a run or workout longer than an hour or if you're an athlete. 

4. Nut butters

 

Usually peanut and almond are great choices for butters. There has been a surge of other butters coming out that are put right next to the traditional nut butters. Even though they may taste good, be cautious of those flavored butters like Nutella or the mixture of chocolate and nut butter. They come packed with more than 20 grams of sugar per serving. A nut butter should have three grams of sugar per serving since the majority of the butter should be made of nuts and salt. 

5. Cheese 

 

This dairy product adds lots of great flavors to dishes and is usually slathered in many of the common dishes you eat. It also typical comes high in saturated fats. Over indulging in cheese may feel great at the time, but you're canceling out its health benefits. An alternative to a healthy choice would be one with low fat and it'll still give you the high protein source with low calories. 

Now check out the recipe and video below with me using some of the healthy alternatives to the health food impostors. 

 

Grilled cheese kimchi sandwich:

Quick, simple, and healthy. I'm making a twist to the traditional grilled cheese sandwich. It fuses flavors of creamy cheese and bursts of pungent kimchi flavors all in one bite!  It also comes packed with 40 grams of protein for those looking for a high protein sandwich. Watch the short 11 second video for the list of ingredients, procedure, and nutrition facts. 

Ingredients:

3 natures whole wheat bread

2 slices of light muenster cheese

1 extra large egg

1 cup baby spinach 

1/2 cup kimchi 

I used non-stick spray for the grease. Once all the food is stacked on one another, cover it with a lid and cook on low for 4 minutes on each side. Give it a try at home!

Nutrition:

460 calories 

42g carbs

16g fat

40g protein

4g sugar 

5 Mixed Drinks to Choose for Low Calorie Options

First off, kids stay away from alcohol!  Adults, you can still enjoy your favorite mixed drinks and beverages, but just remember it's all about moderation. It has been found that one drink a day can come with health benefits; its a different story when you're consuming 5 drinks or a whole bottle of wine every other night and crying over your long lost love.  Remember, liquid calories add up very quickly especially with alcohol.  

 

This post is for the person that wants to be more conscious of what they are putting in their bodies when its game day or you're going out with your friends.  What exactly are you consuming? Mixed drinks are usually very dense in calories because of the high sugar  and alcohol content.  To put it in perspective of other calorie sources, one gram of alcohol is 7 calories compared to one gram of carbohydrate at 4 calories, one gram of protein at 4 calories, and one gram of fat at 9 calories. 

The following are some low calorie options:

 1.  Mojito 

 

The drink is usually made with rum, mint leaves, soda water, lime juice, and some sugar.  From the ingredients, you will get a refreshing drink that is low in calories.  This is one of my favorite drinks. 

 

2.  Rum and diet coke 

 

 The drink will save you a few calories if you replace regular soda with the diet alternative.  A typical shot of rum will be around 100 calories.

 

3.  Vanilla vodka and diet ginger ale

 

 The drink will give you a fizzy and slightly sweet taste without ruining your diet or if you just want to cut down on calories.  You can also go for other options of diet sodas with vodka. 

 

4.  Tequila and soda

 

 If you're more of a tequila kind of person, try adding it with any soda.  A shot of tequila is about 60-70 calories. 

 

5.  Gin and tonic

 

This choice is not a bad one because it will come around 200 calories.  You will get a fusion of bittersweet taste from the tonic and an aroma of pine from the tonic.   

In the end, you are going out because you want to enjoy your night with friends after a long week at work.  Be safe and make good choices whether you decided to choose the drinks above or occasionally have your favorite mixed drink and cold beverage.  You will be fine as long as you get back on track the next day.  Remember, water is a choice and will save you from embarrassing moments.  Cheers.

5 Reasons to Invest in your Health

When you hear about the word “invest”, you may automatically connect it with money.  It’s hard not to connect it to money right away because that is what drives many people; you need money to support your family or yourself.  What if I told you that you are forgetting about one of the most crucial investments you could make?  Would you guess the answer to be your health?  

In today’s world where you want instant gratification, find money to solve problems, or take a pill to temporarily cover your illness, you forget about the simple things you can do to save a large portion of your finances.  It’s about being proactive about your health.  

From the CDC’s 2013 data of deaths in the United States, it is obvious that our health is the leading cause of deaths with heart disease trumping other causes.  Heart disease can be caused by various things including:  smoking, high amounts of fats and cholesterol, high blood pressure, high amounts of sugar due to diabetes, and blood vessel inflammation.  Below are some additional reasons to invest in your health.  

1.      Living a happy and fulfilling life

You wake up in the morning followed with work and your general daily routine.  You are very busy making sure all your errands are finished by the end of the day, and you finally get to sit and enjoy a meal.  You do this 5 days a week and get a weekend full of more busy errands to run.  You are constantly doing things for other people and forgetting about the most important person - you.  

Finding meaning and hobbies that make you wake up smiling every day is very important to living a happy and fulfilling life.  It’s easy to forget about ourselves because we get more responsibilities as we grow older.  

Pause for a second.  Take a moment to be selfish and see if you are content with your life or what you could be doing to better your life.  Many times, people ask me why I’m so chill and care free.  The answer is I put my health and fitness as one of my top priorities.  It has helped me live a stress free life.

2.      Spreading healthy habits to people around you

It’s natural to spread your habits to your family and friends because they are constantly around you.  Now, what kind of habits are you hoping to spread?  

I assure you that if they notice you being more happy and healthy, they will ask you for the secret ingredient.  When people see you being able to live a content life, they will know that it is manageable and that they can also reach their goals.  You are indirectly being their role model in various ways.  It’s a great place to be so give it a try.  

An example I can give you from my life is always going for a walk during my lunch break at work.  My coworker noticed my habits and decided to join me on most of my walks.  Its small habits that can add up to a healthier lifestyle.  Find your habit you want to spread and live it out loud.  

3.      Help the fight on global warming

Did you know that living a healthier life can help the fight against global warming?  

If  you live in the same city as your work or where you go to school, consider other transportation than driving your car.  Take advantage of riding your bike, scooter, roller skating, or even running to work!  You’ll do a lot of good to your body and to the environment.  

Do you know how far your food has traveled?  It probably traveled thousands of miles adding to the CO2 to the atmosphere.  Here is a way to go around that.  Support your organic or local farmers!  Go with your family to the farmers market and find some fresh produce in your town to make nutritious meals for the week.

4.      Better Confidence and Self-esteem

I can guarantee you that investing in your health is preceded with better confidence and self-esteem because you’re either eating better or being more active.  All this leads to a possible weight loss and more positive outlook on yourself.  

You will feel like you can do more things in your life since you are able to reach certain goals.  It will lead you to less stress on your life.  

People are more attracted to others that exude confidence!

5.      Saving money

Every corner of the block is cluttered with fast food or restaurants that give you a dense meal.  Find some time in your schedule to fill your pantry with fresh foods.  You’ll see how easy, cheap, and simple it is to make your mac n cheese than going to a restaurant to pay $10 for a bowl.  At the same time, you’ll be learning how to cook.  Don’t be afraid of the kitchen!

It is quite often I hear people talk about healthy people as “too extreme” or “gym freaks”, and I can tell you that there are extremes on both ends.  Isn’t it extreme for someone to eat out every day and find themselves at the emergency room being told they need surgery due to how they eat?  It’s all about balance.  Find balance in your life.  Investing in your health will save you a lot of money from being less likely of needing that surgery or going to that emergency room visit.  

What are your reasons for investing in your health?

6 Health Apps that you should Download

1. Nike +

Nike + is a great running app that gives you rewards and trophys for completing certain tasks. It has a competitive edge with it's way of connecting with your friends for a friendly challenge you can create. I've used it for several years and have found it useful to keep me motivated as you see your progression with your past records. 

2. Mapmyrun 

I've switched over to using mapmyrun for my running app because it helps me more with what I want to do during my runs. The best part of this app is being able to route your run before you head out. It also gives you locations of drinking fountains and bathrooms in the area.  This app is more for long distance runners.  It has several challenges you can join and actually get coupons and gifts for being active!  

3. Myfitnesspal 

Myfitnesspal has helped me with losing a lot of my weight. The usefulness of the app also depends on the type of person you are. I take time to record what I eat because I have a metabolism that is hard to control without knowing how many calories I consume. This app is most useful in giving you total calories consumption, macronutrients, and the number of steps you walk a day. It's great at keeping your records in nutrition. 

4. JEFIT

If you are a beginner in weight lifting, I highly recommend downloading this app. It's a great place to start with beginner workouts with weights. It gives you guidance, a rest timer, and multiple customizable workouts. 

5. Sleep Time

Sleep is very important in helping you reach your goals.  Here is an app that can be used as an alarm clock and a sleep analyzer.  Instead of abruptly waking you up like all other alarm clocks, this alarm clock gradually increases its volume to help you transition from sleeping to being wide awake.  It has several options of nature sounds.  Once you set the alarm, you can set it anywhere on your bed, and it will start recording your sleep movements which are correlated to what sleep state you are in.  You will be able to see what your sleep cycles look like when you wake up.  The benefit of seeing your sleep cycles is being able to change your day and amount of time you sleep to get a good nights sleep.  Give it a try!

6. Others

There are hundreds of fitness, health, and workout apps out there. These are just a few that I enjoy and work for my lifestyle. Give other apps a try to see what works for your goals. 

8 Ways to Live a Less Stressed Life

Make sure you read the title correctly.  I said "less stressed" and not "stressless".  Stress will always be part of you life, but it is how you manage it that will show in your daily life.  There will always be the ups and downs, so be present when you are experiencing the ups.  I try my best to live a life that is carefree and free-spirited because I know in the long run it will help me live a more positive life.  This is also a great place to start if you're not ready to start a regular workout routine because you're stressed about other things in your life, so below are a few ways to help live a happier life. 

1. Get Your sleep on a regular routine 

I used to be a college student, so I do remember the late nights of studying, all nighters before exams, or even just going out with friends on the weekend until the sunrises. As we get older, our bodies may not be able to keep up and are asking for us to find a more regular routine. Adjusting your sleep schedule can make a big difference on your attitude and productivity during the day. Personally, I try my best to get to bed before 10pm and get at least 7 hours of sleep. I make sure I have my gym clothes and work clothes laid out for the next day and have my lunch ready so I can have a more relaxing morning. When I get ready to sleep, I turn my phone on vibrate and my wifi off because I don't want to get disturbed by social media notifications. Having an unregulated sleep schedule can lead to more stress and even issues later in life so try your best to get the amount of sleep you need to be happy when you wake up. 

2. Organize your life 

I know...this is really broad but it's meant that way because many of us have such different lives. Whatever your lifestyle, organize your schedule so you can be more prepared and less stressed. It's all about decluttering your physical surroundings and mind. There's always a way that works for your lifestyle, whether it is writing your priorities on paper or using apps to help keep you sane. 

3. Live in the present 

All too often, I hear about the past and regrets. We have one life to live and we live such busy lives that we forget to enjoy the present. Put your phone down when you're with friends and listen and engage in the conversation. Turn off the tv and just enjoy the dinner in front of you with all the flavors swirling around your taste buds. Put your homework down, and go outside to enjoy some sun and fresh air. Look around you and remind yourself of some gratifications and privileges you have. It's about being conscious of the moment and not letting it pass you by to only remember it with photos. Remember your special moments with all of your senses. 

4.  Treat yourself 

There's a difference between indulging everyday and reaching a goal and rewarding yourself. You are the most important person so be selfish. You have to be able to take care of yourself before you're able to help your loved ones. It's easy for us to forgot who we are or what we loved doing because we are so caught up in our busy lives so slow yourself down and do something you enjoy. 

5. Live with less 

Responsibilities and payments are going to add up as you accumulate more things in your life. There will also be items you don't need in your life and that's a time to ask if you can get rid of it to live a less stressed life. We cause our own stress with the duties we pile up for ourselves. Find the minimalist in you to see how you can have a more enjoyable life. 

6. Reinvent yourself 

Yes I believe routine is important but it's also important to change things up. Reinventing yourself means being open minded to people, hobbies, and life in general. Growth is inherent for humans, so let yourself be free in learning about the world around you and follow your own path.   There is no right or wrong turn. It's about testing out the waters to see what you want and don't want in your life.  

7. Make goals 

Your goals don't need to be about food or health.  It can be about your finances or your career goals.  It can be as simple as wanting to start a new hobby.  Tell yourself you're going to do something and make progressive steps in reaching it.  Keep your goals to a few people or just yourself because you don't need the added pressure of others to help you reach your goal.  It could actually prevent you from reaching the goal if you have too much pressure from others.  

8. Socialize and be spontaneous

Make life enjoyable and fun.  Sometimes making it enjoyable can be found in getting out of your day or night routine. I am guilty of sticking to my routine to a T but luckily I have friends that pull me out for a fun Friday night or even to get out of my house to give myself a breather.  On the personality spectrum, I fall closer to introvert so I really do enjoy my alone time.  Occasionally, I like going on selfie dates.  You must be asking yourself what a "selfie date" is?  It's when I go out on my own to a restaurant dressed up and enjoy time to myself.  Give it a try!

6 Ways to Manage your Nutrition

Nutrition is one of the most if not the most important component in losing weight. It's also one of the hardest for many people to control. Every time you walk outside, you are bombarded with fast food options that are dense in fats and sugars. The following are some ways I manage my nutrition: 

1. Track your calories 

Some people are able to eat whatever they want without gaining or losing weight. Can I have those genes?  Others like me gain weight very easily. A way I've been able to maintain and sometimes lose weight is tracking my calories. The old school way of tracking calories is writing everything down on paper. What I recommend is downloading an app that electronically records your food. I prefer myfitnesspal.  It may sound monotonous, but it's a good way to be able to get an estimate of your daily nutrition. 

2. Find healthy alternatives 

There's always an opposite to your sugary temptation. I believe that people can get addicted to sugar, but there are steps to help you lower your sugar intake.  Start being more conscious about what has high amounts of processed sugars and natural sugars.  Instead of always grabbing candy at the check out line, limit it to once a week.  Increase your fruit intake which has sugar and other nutritional benefits.  If you keep at it, you will notice your taste buds change and you'll be able to really taste the amount of sugar in foods. Do some research about alternative healthy foods. I enjoy snacking on seaweed chips, mixed nuts, smoothies, fresh fruit, nut butters, and vegetables. If you like those high fructose drinks, try switching it up with half sweetened drinks or alternative sweetener drinks. 

3. Don't cut off your favorite sweets 

Please do not stop eating your favorite sweets but also don't go binging on them. It's all about portion control. Instead of buying a whole tub of ice cream that you know you'll finish in one sitting, go for a mini serving size to satisfy that craving. Often times, our eyes are bigger than our stomachs so be wary of buying large portions. Although it may sound financially responsible to buy a large portion of a sweet you enjoy, it may be better in the long run to limit it and buy them when you crave them so it's not as easily accessed in your house. 

4. Cook at home 

Cooking at home can provide many benefits including helping control your nutrition. I always hear the excuse "I'm a horrible cook" but who started as an amazing cook?  Of course there are those special individuals that have a great hand int he kitchen but let's not compare. We all can go to the kitchen and mix ingredients to create a nutritious meal. Start with an easy recipe and experiment. There is no strict rule to cooking when you're in your own kitchen. 

5. Know what's in your food 

This one also goes along the lines of cooking. If you cook, you know exactly what is going in your body. When you go to a fast food restaurant, you'll get several Ingredients that may be detrimental to your health in the long run. Most fast food use items to help the food stay preserved and look tasty. Don't let it fool you. Next time you go to a grocery store, check out the long list of ingredients of a frozen meal. I bet you won't know half of them. 

6. It's okay to fall off your goal 

We all struggle with nutrition. Some people struggle with gaining weight and some with losing weight. Throughout the time of trying to reach your goal, I'm sure there will be a time you want to reach for those donuts. It's okay that you do. Just remember to always come back your nutrition goals.