Thanksgiving reunion=)

I love, love having guest come and visit me here in Charlotte. It's always an awesome reason to take time off, have LOTs of fun and stay up super late laughing about everything. My sister, closest in age, is visiting me from the British Virgin Islands for three weeks, and it's as though we both have won the lottery. We're not only separated by hundreds of sky miles, but also by US vs. British soil which makes the visits extra special. We have been looking forward to our reunion since I last visited home 20 months ago; yes, we have counted the weeks and months to our reunion. 

She got in last evening and it was as though no time had passed by. Her birthday is on Monday and I have taken off all but three days from work; she has no clue and will be ecstatic. Right now, she has been sleeping for five hours since we ate our Thanksgiving meal and I’m grateful my dwelling provides ample guest space so she can recoup from traveling all day on Wednesday.

Quality time is priceless; hence I hold certain blood and non blood relationships very close to my heart as these bonds continue to blossom beautifully. Such connections are rare so I'm forever grateful for the ongoing memories and experiences wholeheartedly.  

My sister eats poultry and I am vegan so we had a reflective menu; we had a great day thus far. Plenty of laughter, catching up and relaxation. To me, this is what quality time should be about; doing what you want with the ones you truly value.

I got in a 5 am workout, two naps and a good sample of my favorite foods. 

Happy Thanksgiving and veggie love~

Hidden Sugars~What we need to know~TODAY!!

Nutrition 101:

Sliced bread, salad dressing, soup - we don't typically think of these foods as being sweet. But the versions on your grocer's shelves probably have added sugar. For November, American Diabetes Month, let's reveal the sugars that are hiding out in our food supply. 
The Sweet and the Sour 
Glucose is vital to human health. When we talk about 'blood sugar,' we're talking about glucose. A simple sugar, it is our bodies' main energy source. In fact, the brain runs exclusively on glucose.
When found naturally in grains, vegetables and fruits, glucose and other sugars come into the body with a horde of vitamins, minerals and fiber. But it's refined, or processed, sugars that too many Americans are over-consuming, and that's associated with at least two health issues: cavities in children and soaring obesity rates. 
Hiding in Plain Sight
The best way to decrease the amount of refined sugar that we consume is to read the Nutrition Labels and Ingredient Lists on packaged foods. Even foods that we don't think of as sweet - from crackers to frozen dinners to spaghetti sauce - can have high amounts of hidden sugar. 
The Nutrition Label will list the total carbohydrates, often breaking that total down into dietary fiber, complex carbs and simple sugars. Overall, the Label lets you see not just how much sugar you're getting, but how much protein, vitamins and more; and that lets you judge which calories are 'empty' and which are nutritious.
Finding Hidden Sugars 
"A rose by any other name would smell as sweet," Juliet told Romeo. Well, sugar has many different names; all taste sweet, but not all are created equal. Below are some of the different names for sugar that you'll find when you check the Ingredients List. 
▪ Sucrose is table sugar. A refined sugar derived from beets or sugar cane, it contains two sugar molecules: glucose and fructose. (Note: ingredients ending in -ose are usually some type of sugar.)
▪ Fructose is the sugar found naturally in fruits. Often used to sweeten foods, it is absorbed by the body more slowly than other sugars, so it does not spike blood-sugar levels. Fructose is recommended for diabetics in limited amounts.
▪ Evaporated cane juice is popular in natural/organic packaged foods. It's still cane sugar, but it's less processed so it contains more minerals. The health benefit over regular sugar would be slight.
▪ Fruit juice concentrate is touted as being a natural, healthier sweetener. It may still have traces of minerals, but it's still primarily sugar; and to your body, glucose is glucose, no matter where it's from.
▪ Dextrose, Maltodextrin, and Corn syrup are all refined sugars derived from corn starch.
▪ High fructose corn syrup (HFCS) is made by chemically processing corn syrup.  Many are concerned about its effect on the human body, but no studies have conclusively proven that this substance is any more harmful to humans than other sugars.
Because corn is subsidized by our tax dollars, HFCS is much cheaper than cane or beet sugar, so it is more widely used by the food industry.  Look for it on the labels of ketchup, salad dressing, baked goods and, of course, soda.
▪ Xylitol, Sorbitol and Mannitol are called sugar alcohols. They taste like sugar, but your body treats them like alcohol - that is, your body absorbs them only partially or so slowly that they do not spike your blood sugar.
With only half the calories of regular sugars, sugar alcohols are used in many low-calorie, low-sugar foods and diabetic products.  With overconsumption, though, they can still provide a significant source of calories. 
Front-of-Package Claims 
Before you get to the fine print, you'll see some brightly colored text on front about sugar. And though the phrases may seem clear, they do need a little interpretation.
▪ No added sugar - Products with this label may not be 100% sugar-free; they may still contain natural sugars. Be sure to check the Nutrition Label to see how many grams of sugar it really has.
▪ Sugar-free - This only means that the product contains no sucrose, but it can contain other types of sugars and carbohydrates. Again, read the labels to fully understand what this product contains.

Whole Grains - for Weight Loss & More

Whole Grains - for Weight Loss & More
Whole grains can help you lose weight, keep it off, and avoid a host of diseases. But few of us get enough (even though most of us think we do). To sort out the confusion, let's look at what they are, how they're labeled, and how to make them a delicious part of your daily diet.
But first, what exactly are whole grains? They're just what the name promises: the whole thing - bran, germ and endosperm - with all of their natural fiber, vitamins and minerals intact. By contrast, refined grains usually have the bran and germ (and most nutrients) removed.
Are You Getting Enough? 
The latest USDA recommendations advise that you "make at least half your grains whole."
And in a recent survey, 61% of adults claimed that they're getting enough. But really, only 5% of us do, USDA statistics show. And that points to a dangerous disconnect.
Why They're Good for You
Before we get to the chronic ailments that whole grains can help you avoid, let's start with their sex appeal. Numerous studies link whole grains with a healthy weight. If you eat them, you're more likely to be trim; start eating them, and you're more likely to lose excess weight.
Beyond that, a diet high in whole grains has been shown to lower your risk of diabetes, heart disease, and certain cancers. That's according to a large-scale 2004 review, surveying dozens of existing studies, out of the University of Minnesota.
Since then, researchers have also linked regularly eating whole grains with a lower incidence of asthma in kids, and with better digestion and a stronger immune system in adults.
A Shopper's Guide to Whole Grains
The labels on breads and cereals can be confusing. In particular, watch out for these terms:

• 'Enriched' or 'bromated' flours, common in white bread and other baked goods, are not whole grains. (Enriched means some of the nutrients lost in refining the flour were added back; bromated means potassium bromate was added to help it rise.)
• 'Wheat flour' is not a whole grain. Wheat flour is what white bread is made from; it's 'whole wheat flour' that's used (at least partially) for whole wheat bread.
• '100% wheat' usually means 100% refined wheat - no bran, no germ.
• 'Multigrain' means you get various kinds, but they're not all necessarily whole; a loaf with multiple types of refined grains would still count as 'multigrain.'

To confirm that you're getting whole-grain bread or cereal, the ingredient list should have 'whole wheat,' 'whole rye' or 'whole some other grain' among the first listed.
To make shopping easier, look for the gold and black "Whole Grain" stamp from the Whole Grains Council.
Deliciously Whole
Whole grains have rich flavors, and there are so many to explore. Besides switching to whole wheat pasta and bread, try these ways to make healthy eating delicious and fun:
▪ Replace your dinner's white rice with brown rice. Or step up to aromatic brown jasmine rice; common in Thai cooking, its sweet floral taste works with other dishes as well.
▪ Try light, fluffy quinoa (pronounced keen-wah) instead of rice. It has a deliciously nutty flavor, is packed with protein, and cooks in about 10 minutes; just follow the instructions on the package.
▪ Make your pancakes healthier and bolder with buckwheat flour. For the healthiest, most affordable pancake mix, make it yourself in bulk; then measure out what you need and add your liquids, just like you would with a store-bought mix.
▪ Try amaranth cereals and crackers, available in the whole-foods section of your supermarket. It's rich in protein with a peppery flavor. (Note: Like quinoa and buckwheat, amaranth is technically a seed, not a grain. But we use them like grains, and they count as grains in your diet.)

*www.globalfit.com~source

Comparison! should we compare apples to oranges?

Thunder Road Marathon, Half Marathon and 5K: Nov. 12~

Roctoberfest on Oct. 22, was my first 5K with little consistent running prior to race day. At the end of that race, a buddy urged me to run Thunder Road but I quickly turned down the idea of doing another race so soon. Heck, I was running for less than  two months at that moment. Well, with so many of my new running buddies via BGR! "Black Girls Runs registered to run this race, I finally signed up before the price increased again.

  Rocktoberfest's course did not bother me too much, it did have an incline or two but the race course was tolerable overall. My challenges came from me (see My First Race post). I finished 29:18.

 Thunder Road's course was hilly and very challenging; it went downhill then uphill within the first five  minutes and ended with two hills within five minutes of the finish line. We talked about beating our last time as we anxiously waited to hit the pavement. Kristin, our 7:05/mile runner, ran solely to be a cheerleader  and pacesetter to help a few brave souls attempt an impressive 9:30/mile pace. My original pace was not too off from that; however, I was very worried since I heard the race ended on a hill. Finally, I give in and agreed to run at or above that pace in order to beat my PR. Once the race started, I took off on my own and stayed ahead of the group until I saw the pacer who asked me to run ten seconds faster so I sped up accordingly. As I came within two minutes of reaching my PR time, it sunk in that finishing the current hill, conquering the next hill yards away and reaching the finish line was very unlikely. Reality kicked in once I faintly saw the timer in the distance, it was already passed my PR. My disappointment quickly elevated but I temporarily defused it by encouraging my running buddy whom I met minutes before to push on…it was hard but we sped up…I recall saying "keep running…go faster..do not slow down…..run...we're almost there" (all within the last ten seconds of our challenging race). Those few seconds are my most memorable moments of the race along with scoping out strangers who needed an extra push and shouted: "you can do it, keep going" and seeing their lovely faces come back to life as they regained their confidence.  

  Finish line dilemma: well, I said over and over: I did not beat my time....even though I was the first of my group to cross the finish line, this was an "internal race" and I was disappointed being the result driven person I am. As the ladies crossed the finished line the same words were echoed, I did not beat my PR and those darn hills were tough. We failed to immediately acknowledge that we FINISHED and we were not the last to do so (lol). Also, we overlooked how speed training and hill repeats helped us get through such a grueling course, regardless of our race time. As I spoke with our 7:05/miler runner and personal trainer, she broke it down for all of us (specifically me). She explained we cannot compare one race to another because everyone is unique and this race course was not only challenging but very hilly. We all finished within seconds or at least two minutes of our best race time, hence we did very well.

 Personal conclusion: Comparing our times to the last race is not fair to us; it is GREAT to work towards beating our last time; however, comparing apples to oranges is ineffective and pointless on every level. After reflecting on today's race experience, I'm very proud to say, I won even though my feet crossed the finish line 50 seconds later than my first and only race =)!  



30:08



Meat-free cooking class

As I ran with a buddy (Black Girls Run) on Monday afternoon, the topic of food came up and before I knew it, the conversation moved to our Facebook page; when I logged back on there was a specific post noting “Shonda will have a meat free cooking class”. The original location had to be moved since interest grew; however, it was kept under ten attendees so it was very intimate and hands on. One of the lady's opted to (perhaps temporarily) remove animal protein from her diet recently so it was with great pleasure for me to show her and others in the class a few ways to still have meat free protein substitutes that were inexpensive, easy to prepare and satisfying for even meat lovers. No attendee fell in the vegan/vegetarian category; however, they were all interested in eating healthier and curious about plant based substitutes’ they could occasionally incorporated. I’m known to share samples of my vegan dishes with coworkers’ and friends’ alike but, frankly I was pleasantly surprised how they really liked the sampled items. My class was hands on and questions were asked throughout the class. I was a bit nervous prior to the class since my cooking instructions has been on a “one on one” basis no pun intended. Naturally, my passion for cooking suppressed those emotions shortly entering the kitchen.

Seconds were enjoyed and attendees quickly pulled out their containers to take home any leftovers which were split amongst them. During a follow up conversation, I found out one lady ate all her leftovers without offering any to her hubby (lol). It was tasty; so how could I blame her??? On Sunday, she got the necessary ingredients to duplicate a few items. 

Falafel patties & veggie burgers were prepared and served on spinach wraps; vegan chik-free bites and creamy spaghetti were made; scrambled tofu topped with nutritional yeast etc. 

I enjoyed the opportunity to share some of my vegan dishes with curious ladies on the path of clean eating as they “run for optimal health”.

 I look forward to another cooking class soon. 

I have an AP; and so should you =)

An AP!!!!
What is an AP? Who should have one? How should you pick yours?

An accountability partner is coined an AP; they are someone you share a lot in common with but more importantly, a person that are at or beyond your level. Huh, in what way? Well, let us use the area of wellness for this post.

If you have some wellness goals and need help staying on track, this is where your cautiously selected AP comes into play. They should currently be accomplishing their goals with little distractions and or external assistance. Your AP will be of no assistance to you if they cannot keep themselves on track. An AP's track record should at least be consistent in other areas even if they are not currently working on any goals in the same area that you're working on. Their main responsibilities will include knowing what your current goal is and holding you accountable. Pun intended as they call you out for slipping on "your goals". It is super fun and rewarding when both of you are working on similar goals; i.e paying off credit card debt, building an emergency account, eating healthier, exercising consistently etc. If not, you can still set up a check-in schedule to your progress. Accountability partner's not only hold each other accountable for accomplishing their designated goals, but they also encourage you, lend an ear when frustration sets in, provide a reality check if necessary and also be your biggest cheerleader in all ways possible.

I have an AP and would not trade her for the world. She gets a daily snapshot of my workouts and make sure am fulfilling my goals. If not, she calls me out on it and I have to provide a reason. Example: at one point, I was drinking at least 70 oz of water by the time my early morning workout was over and she nicely noted my consumption had fallen significantly; so an explanation was warranted ASAP. Naturally, an AP can easily rub off on their AP in a positive way by simply sharing progress updates. It has happened quite often with us and we're actually accountability partners in other areas as well. It's priceless to have someone on such a journey.

Hence, make sure your AP can be trusted with their lives and freely agrees to be yours. After that, get in the groove of accomplishing your goals together. Finally, it is not a competition amongst you all; rather it is a journey that may lead you all on varying paths.

Good luck~