Califlower Cheesey Casserol

Look Better Inside & Outside

I just love when I’m proved correct in the press!  I’m right about how horrible sugar and white flour is for people!  It’s make us fat and wrinkly!

In the Parade Magazine, Jan. 3rd they had an article “The Biggest Loser’s 7 Energy Boosters for the New Year”.  The first one was “Ditch the Sugar – Your skin, your clarity, your mind, your body-everything will start to fall into place if you eliminate . . . sugar. . . Sugary foods, including soda and simple carbohydrates like white rice and pasta. . . and you’ll feel like crap afterwards.”

The second “Energy Booster” was “Eat Your Protein – If you just have an apple for a snack, your blood sugar and your energy go up, and you’re satiated for a short time. . . But then your blood sugar drops. . . Paring that apple with a mozzarella cheese stick or a handful of pistachios means your blood sugar rises more slowly to sustain your energy and help you feel full longer.

Prevention Magazine quoted Yale’s Food Addiction Scale – “a growing body of research puts “food”- or the processed chemicals that pass for food these days – in the same category as drugs of abuse.

It went on to explain, “How can a fun-sized chocolate bar turn you into an addict?  Blame sugar, salt and fat.  Our bodies have not evolved to handle this over-stimulating trifecta.” A long time ago, “sugar was a rare treat, found in fruit and guarded by stinging bees; salt was a simple garnish; and fat was nutrient that had to be hunted or foraged.  Now, processed foods often contain all three – minus the protein, fiber, and water that helped your body handle them.”

And check out the “10 Most Addictive Foods”.  They’re all full of white flour, carbs and sugar!!

10 Most Addictive Foods

10. White bread                    5. Cookies
9. Donuts                               4. Chocolate
8. Pasta                                  3. French Fries
7. Cake                                   2. Candy
6. Chips                                  1. Ice Cream

In the Sept. Shape Magazine, their “Skin Smart” section talked about how sugar gives you wrinkles and acne!  “There’s growing evidence that the blood sugar spike your get from refined carbohydrates is messing with your skin’s firmness, making it more wrinkly. . . The sugar breaks down into glucose molecules. . in your bloodstream (they) attach themselves to the collagen and elastin fibers in your skin and make them less flexible. . . This ‘glycation’ process also interferes with your skin’s ability to form new, strong collagen and elastic tissue . . . the net effect eventually plays out as an increase in lines and sagging.

It’s continues talking about the benefits of eating protein!  “Amino acids from proteins serve as the building blocks for structures within the skin, including collagen, so protein is essential for keeping skin healthy.”. . . “there are added skin perks if you pick fish as a regular source (of protein). . . Not a fish lover? Get your omega-3 fix from protein sources such as walnuts.”

So, a low carb/high protein diet will make you look better inside and out!

Here’s one of my favorite one dish meals.  You can do a lot of the chopping and cutting up the day or night before.  Sometimes I cheat and use precut chicken breasts.

I found this recipe at :
Cauliflower Bake: Recipe via Rachel Schultz
2 boneless, skinless chicken breasts,
cooked & cubed
1 package cauliflower or ½ fresh head
8 ounces cheddar cheese, shredded
8 ounces Monterey Jack cheese, shredded
½ bundle green onions, sliced
½ package ounces bacon pieces (or more)
1/8 teaspoon garlic power

Directions: Preheat oven to 350 degrees.  Steam cauliflower until tender.
Meanwhile, combine cheeses in a very large bowl. Remove ¼ of cheese and set aside. Stir chicken, green onions, bacon, and garlic powder into remaining cheese.
Stir cauliflower into cheese.
Pour into a 9×13 glass baking dish. Top with additional cheese.
Cover with foil and bake for 25 minutes. If your ingredients are cold from the frig, cook another 15 minuets
Remove foil and bake for an additional 5 minutes

For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future.” Jeremiah 29:11

Substitute Stevia for sugar.  And substitute almond, coconut and other flours for white flour.  Your skin will thank you! ~ Donna

Let me know what you think.  Ask questions or comment below!



Your First Race!

Seminole Stampede 2013

Training for your First Race!

One of the very most important things you have to do is land on the ball of your feet.  I also use my toes to push off.  If you land on your heel you are going to ruin your knees!  This is a proven fact!!  I’ve had injuries in the past, so learn from my mistakes!  When you want to go faster, resist the temptation to take longer strides!  All the action should be in your foot, ankle and calf.  If you’re going it right you’ll feel it in most in your calves and feet.  I actually tell myself to shorten my stride and advance my cadence (how many time your feet are going back and forth).

When you are training don’t go crazy.  I usually run 3 days a week.  The first day is the long run (endurance).  All the days in between running are for yoga and strength exercises (runners always need to strengthen their hips).  The next say is a shorter faster run (speed).  Yoga & strength again. And the third running day I do Intervals (burst of speed).

Intervals train your muscles to surge with a burst of speed.  This is good for when you need to pass someone and at the end when you are tired.  This is how I do my intervals:

Five minutes of warm up run.

Then run as fast as you possibly can for one full minute

Walk for one minute (you’ll need it).

Do the fast run/walk 3 times.

The last walk is for two minutes.

Do the above round (except the warm up) 4 more times.

This will train your muscles to give a burst of speed, when you need it.

Make sure you have water handy.  Either leave water at your turn around spot, or locate water fountains along the way.  But make sure you are hydrating before you feel thirsty!

I like to carry my own water.  My water bottle has a pocket that holds my phone and my car key.  The sleeve around the bottle is elastic and my hand slips in it, so that I don’t have to hold onto the bottle so tightly.  It also has my ID, cause you never know.

Race Day!

The best advice I can give you at race day, is don’t start out too fast.  Hopefully you have a watch that will give you your pace.  When you start out all the ‘amateurs’ take off like a bat out of hell!  You must resist the urge to follow them!  You’ll feel like they’re all leaving you behind and you’ll feel like you’re the very last one.  BUT if keep to your own pace, you will be passing those people half way through!  It’s always more enjoyable for me to pass those people (who are usually half my age), than it is to cross the finish line!!

Don’t do anything different with your eating and drinking for the race, than you do while training.  You don’t need any surprises in the middle of the race.  I don’t even use any new clothes.  I very rarely wear the shirt they give you.  Little things like a tag poking you, can be a real problem and distract you!

Enjoy it!  Don’t forget to have fun and get friends and family to take lots of pictures!

If you get totally freaked out and say to yourself, “Oh my God!  What am I doing here?!  I can’t do this!!” You need to shut up that naysayer in your head.  Listen to the runner inside of you and remind yourself, “I’ve done this in training, I CAN do this!  If all else fails I can still walk.”

Let me know if you have questions or just want to let me know if I’m helping you at all! Donna

Food is even MORE important that exercise!

Eating is more important than burning it off!!

Food can really sabotage your weight loss!  It is much easier to eat MORE than your body needs, than to work it off.  In the month of October I was only able to run ONCE.  But I still was able to lose three pounds!

The cravings from white flour and sugar can be as strong as an illegal drug!  You don’t realize that until you’ve been off of the white flour and sugar for a while.  I splurged when visiting Disney World.  And the next morning I was dreaming about waffles!  It blew my mind because I hadn’t even thought about waffles for about a year!  It’s that addicting!  It pulls you right back into the vicious cycle!  That’s why you can’t ‘cheat’ every other day, or once a week.  You have to save those special occasions for your Birthday, a week on summer vacation and Christmas day (Not all of December and the endless parties).

I noticed recently that I was gaining a few pounds.  What liberties was I taking with my ‘just a little carbie’ foods?  Once I started writing it all down I discovered I was eating a ton of fruit!  Fruit may be healthy, but it’s still not good for your carb count if you eat as much as I was!  Sugar is sugar, no matter where it comes from.

And careful reading of food labels revealed that my beloved Breyer’s Carb Smart ice cream had a ‘new formula’.  The “4” on the front of the carton now stood for sugars instead of carbs.  And now there were NINE carbs in each ½ cup!  And I was for sure not eating a ½ cup!!  You can’t trust the processed food companies!!!

I’ve done some research online and found some yummy low carb recipes.  And I need to pay attention to what I’m putting in my ‘pie hole’!!  Now I’m on track to get rid of the extra fat I’ve packed on.  You can too!  Here are the biscuits that I bring and eat at dinners and parties!

coconut_flour_cheddar_biscuits_21 (1)

I use a baking stone, but keep them away from the edge, they ‘leak’.  This makes 10 biscuits.  THREE biscuits have 1.1 grams of NET CARBS!  Calculate net carbs by taking the total carbohydrate amount on the nutrition information of a particular food item and subtracting dietary fiber and sugar alcohol.

Thanksgiving is about friends and family.  Don’t get sucked into eating a ton of junk!  Make sure you are starving before dinner.  Have snacks of nuts and cheese, when you can.  This is a good idea whenever you go to a holiday party.

Turkey and ham are high protein and hardly any carbs (watch out for gravy and glazes).  Sweet potatoes are much better than white potatoes (unless they’re loaded with marshmallows in the sweet potato casserole = skip it!)  Fill up with salad (oil & vinegar or blue cheese dressing are the lowest in carbs) and vegetables.  Peas, carrots (and of course potatoes!) are higher in carbs.  Mushrooms, bell peppers and black olives are much lower in carbs.

Desserts are gonna be tough!  You can find tons of recipes online.  Make one and bring it to the Thanksgiving festivities and you’ll have a dessert you CAN eat!  If you can you could do that with a side dish too!  Try out your recipe BEFORE the big day.  If you can’t make something and you just have to have a carbie dessert, have one piece and then WALK AWAY!!  Get the family to take a walk around the block, go play football outside or something else.

Take control of what you put into your mouth!  You feel better for it!

Please exercise caution and be mindful of your own body. These views are mine alone, based on my own experiences. Always consult a professional for additional guidance and assistance. 

“Running will hurt your knees!”


When people (that don’t run) tell me that running will hurt my knees I get so mad!  Ya know what hurts your knees? Being FAT will hurt your knees!  People are using it as an excuse to not exercise.  I’ve even had someone tell me, I can’t run until I lose some weight.  Excuses are like noses, everybody has one!!

According to a research presented by the American College of Rheumatology in Boston, MA, running may actually help protect your knees from developing osteoarthritis.  Read all about it here  Also new study of almost 75,000 runners finds that “this idea is a myth and distance running is unlikely to contribute to the development of arthritis, precisely and paradoxically because it involves so much running.”  Read all about it here  There are many studies that say the same thing!  Because runners ask more from their knees, more of the body’s resources are directed to them.  And, it keeps the WEIGHT DOWN!!

I’m assuming that this ‘old wives tale’ started with people going out and running with improper form, cheap shoes and no stretching!  If you got into your first fender-bender while driving would you say, “Driving is TOO dangerous!  I’m not going to drive in a car ever again.”?  No you would not!  You would figure out a way to not get in an accident again, while enjoying the benefits of driving in a car. The same goes with running!

Running Form – I learned proper running form at St. Pete Running Company’s Running Class. Basically you need to land on the ball of your foot when running.  I tell myself toes, toes, toes.  If you start out running in place, you automatically run on your toes.  If you are just walking, you land on your heels.  Also, don’t lean too forward from the hips.  Keeping yourself fairly upright will also make it easier to land on your toes.  I learned proper running form, and corrected myself so that I stop injuring my glutes (my butt).  At SPRC they charge you $10 for the beginners running class, but you get a $10 coupon to use in the store!

Running Shoes – I also got tips on my running form, when I went to buy new running shoes (they’re NOT sneakers!).  If you don’t live in the area, you could do a search online.  Any good running store should be able to put you on a treadmill and evaluate your running.  They will also be able to recommend the proper shoes for you.  Running shoes will probably cost you at least $100, but that is the only thing you really NEED to buy to run.  You gotta take care of your feet!  Your local (support small business!) running store will be your best resource for all things running (and walking too).

Stretching & Strength – Personally, yoga has been a game-changer for me!  Check out this video on Beginners Yoga for runners.  The poses may look imitating at first.  But just do what you can. You may not be able to hold the pose as long as the instructor, but stick with it!  You have to start at the beginning.  When I started yoga, it turned out the poses I hated the most, were the ones I needed the most!  Make sure you are mimicking the position of the feet, hands and body as precisely as you can. (Are her toes point straight, or on an angle?)  When upright, never ever extend your knee past your ankle – it puts too much pressure on the knees.  Practice makes perfect.  The more often you do it, the faster you will feel results.  Try to do these at least 2 – 3 per week.

15K medal at the beach

Even though I’ve been running for 3 years now, I still am learning.  I’m not perfect.  None of us are.  Recently I’ve had pain on the outside of my right knee.  It pretty much killed my first 15K (9.3 miles), at Ft. DeSoto Park.  But I made sure I beat the ‘walkers’ LOL!  After some research I’ve discovered that it’s IT syndrome (illiotibial band).  And coincidently, that’s also connected to my glutes!  So I’ll be doing extra strengthening exercises after I take a week off from running! (Yikes a whole week!!) You can read all about it at IT Band Exercises.

So don’t use “I’ll hurt my knees” as an excuse.  You just gotta do it smart and that means doing it gradually.  Consistency is VERY important.  It is much better to run a half a mile (or less) 3 days a week, than it is to run a mile once a week.  Most people have at least 2 days off a week, you need to schedule it!  Make yourself a priority!

Hopefully I’m inspiring you to get off the couch!  Let me know how you are doing and if you have any questions!


Please exercise caution and be mindful of your own body. These views are mine alone, based on my own experiences. Always consult a professional for additional guidance and assistance. 

Tsunami of Food

It’s fall and the food tsunami is coming!! First there’s pumpkin flavored EVERYTHING. Then comes Halloween with the mountains of candy, and then Thanksgiving and its Christmas cookies and parties for a whole month. And then New Year’s Eve, where we make a resolution to lose weight! Most people do this every year, but just the resolution part!

Here’s a thought, get ahead of it. Start to change your body NOW! Don’t you wanna look good in all the pictures that will be taken? Once I got off sugar and white flour I felt so much better, and lost my first 20 lbs. My ‘sweet tooth’ actually changed. I would have never believed that it could happen to ME! It used to be that, nothing was too sweet for me!!

My husband and I started off with Atkins. Dr. Atkins made so much sense to me! In “Dr. Atkins’ New Diet Revolution” on page 358 he said, “Why did heart disease become a major problem when it did, and why is it so much more common in certain countries? Those questions have significant nutritional implications. . . A famous British nutritionist, Dr. John Yudkin thought heart disease correlated with sugar consumption. It’s difficult to isolate information on food habits in different nations. Nearly all developed nations have high fat consumption and high sugar consumption. And nearly all underdeveloped nations have neither. Heart disease is high in the developed nations, but why?. . .

One explanation proposed by T. L. Cleave, MD. . . He noted that diabetes, hypertension, ulcers, colitis and heart disease, to name a few, were all virtually nonexistent in primitive cultures until refined carbohydrates were introduced. . . In Iceland, heart disease (and diabetes) was almost unheard of until the 1930’s, although the Icelanders ate a diet tremendously high in fat. In the early 1920’s, however, refined carbohydrates and sugar arrived in the Icelandic diet, and true to Cleave’s ‘Rule of 20 Years’, the degenerative diseases arrived on schedule.” This also happened in Yugoslavia and Poland.

In chapter 28 on page 360, he said, “I knew what this nutritional approach could do for overweight people as well as for people with blood-sugar imbalances. I had certainly witnessed permanent improvements in my patients’ health and energy levels. Their successful weight loss efforts were equally real and long term. . . when low-fat diets were hawked as the only way to go, and high-carbohydrate foods such as pasta and bagels dominated the ‘health’ landscape—the rate at which our population grew heavier and heavier accelerated. . . . If you set out to become fat, there would be no better way to achieve it than with the diet of refined carbohydrates and starches so common in the US.”

Jim and I started with the Atkins plan. It is an awesome plan because you have a whole website full of advice and recipes to help you. The first two weeks of the Atkins plan is called Induction. You can read all about it on their website, just do an internet search. We dropped our carb intake to just 20 carbs per day. It was pretty strict, but I figured I could do it for just 2 weeks. It switches over your body to stop packing on the fat, and burn it! The best part was that we were never, ever hungry. If I got hungry I could eat cheese. I discovered all kinds of different flavors of cheese in the store that I never knew existed!

The two basic thoughts you have to understand:
1) Our processed food supply (anything in a package) is full of white flour and sugar. The farther away from the original product (the cow or the plant, etc) the worse it is for you.

2) You have got to plan out your food, and prepare ahead of time. This will involve cooking! There are millions of recipes online. Start out basic, look for recipes that don’t require ingredients you can’t get in your local grocery store, or use appliances you don’t have yet. I get my almond & coconut flours at the Super Walmart. And I asked for a food processor for Christmas.

We have been ‘low carb’ for four years now! I can’t eat the Atkins bars (and shakes) because they contain Maltose, which is a diuretic. You just have to see what your body will tolerate. My husband has no problem with Maltose. I have discovered Quest bars, which contain Stevia! Stevia is my favorite sweetener because it is natural, and only has one carb per gram.

After you’ve survived Induction for two weeks, you will be able to branch out, VERY carefully. Again, check out the Atkins website for Phase 2 recipes, it’s very helpful! You need to figure out what type of food you miss the most. What is your hot button. I have a huge sweet tooth, and I love baked goods. I found a store that sells low carb bread, bagels and wraps! Lo Carb Connection ships all over the country and Canada! You can visit their website at

And here is my favorite cookie recipe, that gives me the chocolate taste I need without white flour or sugar!


Donna’s Chocolate Chip Cookies – to get the carb count, add up all carbs (minus the fiber) and divide by how number of cookies)

1 teaspoon baking soda                                             1 cup coconut four (sifted)
1 teaspoon salt                                                           1 cup special dark chocolate chips
1 stick of butter                                                           ¾ cup Stevia
¾ cup packed Stevia brown sugar                             1 teaspoon vanilla
3 eggs                                                                        1 cup finely chopped peanuts
3 tablespoons vegetable oil

Chop up peanuts.  In a large mixing bowl, soften stick of butter in the microwave.  Sift together coconut flour, baking soda and salt and set aside.
In the bowl with the butter mix together Stevia, Stevia brown sugar, vanilla and vegetable oil.  Once completely mixed, add eggs.
Gradually add coconut flour mixture, bit by bit.  Mix in chopped nuts.  Once completely mixed, mix in chocolate chips.
Bake on a baking stone (if you have one) or cookie sheet.  With your hands, roll into teaspoon size balls and slightly flatten.  They will stay the same shape when baked, so you can place them close together.  Make sure they stick together, or they will fall apart when finished.
Bake at 325 F for as long as it takes for them to slightly brown.  Do not transfer until very cool!  Store in the refrigerator.
Welcome to your new life! You won’t get that disgusting, over stuffed feeling again! But you’ll be happily sated and you’ll have more energy. Don’t forget to exercise too! No less than 3 days a week, with stretching on the non-exercise days!
I welcome your comments and suggestions! Let me know how you are doing and if you have questions!


Okay you’ve decided you need to lose weight or get into better shape.  The very next thing you need to do is set two kinds of goals.  It is very important to be very specific.  Otherwise, when will you know that you’ve ‘won’?  You need to have that ‘Selfie Moment’ when you can decree that you have done it!!!

The first goal you need to write down is your Long Term Goal.  This is the main reason you want to start eating right and exercising.  “I want to lose weight” is not good enough.  It has to be very detailed.  It may take you a long time to reach this goal, but that’s Ok!  Make sure it’s realistic.  “I want to lose 100 lbs.” is ok, if the doctor says that you need to.  But don’t be silly about it.  Because. . . .

. . . you have to publish this goal EVERYPLACE!!  You need to announce it to your family and coworkers.  You need to make a sign on the refrigerator and your bathroom mirror (for yourself & family members).  You NEED to post it on ALL your social media accounts!  This is very important, because these people will be your official cheerleaders.  It doesn’t mean that you are doing it for them, but it will help you when you become weak.  I’ve actually gone out for a run, because I know I told people on Facebook that I was going to!

Now the next thing you need to write down is your Short Term Goal.  This will periodically change, but for now you need to come up with something that will get you going in the direction of your Long Term Goal.

This is where signing up for your first race will come in handy.  You don’t have to do running, but this is what has worked miracles for me, personally.  There are many activities’ that you could do.  Do a little research online.  The possibilities are endless!  Organized activities are good because you can’t back out of it.  And don’t forget to tell the WORLD what you are planning to do!  Now you have a bunch of people cheering you on.  It could be a little scary but you have to put yourself out there, to accomplish your goals!!  Being ‘safe & comfortable’ got you into this unhealthy body, so you need to shake things up!

I will discuss running/walking because that’s what I do.  When you’re signed up for your first mile or 5K (3.1 miles), it will help you to get out of bed and run or walk, when you really don’t want to.  That big ‘RACE DATE’ will be looming in the back of your mind.  There are wonderful ‘fun walk/runs’ that are perfect for beginner runners/walkers.  They are pretty cheap, because they don’t time your run, and there are a lot of runners/walkers just like you!  You’ll probably get a t-shirt that you can proudly wear after the race!  Just do a search online and you will find many races!  You can sign up for one many months in advance (when it’s cheaper) and then you can build up to it.  I only advance my long run by 1/10 of a mile each week.  Advancing this way keeps me from hurting myself and it does add up!

There is no way to duplicate the insanely awesome feeling you will get when you cross that finish line!  And as you should be, you will feel SO proud of yourself!  It’s your ‘Selfie Moment’!  Once you finish that bottle of water they hand you, you’ll be thinking about the next race!  “Next time I’d like to go a little faster!” “Next time I’d like to try a longer race!”  It’s really addicting!  (Better than food!)

The thing I like best about the running (biking & triathlons included) community is, that the other racers really do support you in your efforts, no matter how slow you are!  When you are running it’s all about your own journey and your own PR (personal record).  Some races I’ve run, I’m just happy to have finished (My first 15K is coming up!).  Other races I want to beat the time I’ve run before!  But it’s all about ME!  It cracks me up when a non-runner says “Did you win?”  It is not about ‘winning’ in that regard.  YES I did win because I gave it my best!  And I’m off the couch!!!!

Write a comment below and let me know what your Long Term and Short Term Goals are!  I’ll be happy to help you keep on track and answer any questions about running/walking!
Until next time, Donna

Magic Weight Loss Pill!

Magic Pill for weight loss = diet & exercise

Magic Pill for weight loss = diet & exercise

Three years ago, I was 52 years old and 30 lbs overweight!  My clothes were getting tighter and I was sick of hiding my big belly and ‘love handles’.  My husband is 5 years older than I am and he needed to lose 60 lbs!  It got scary when another one of our friends was recovering from a heart attack.  I thought somethin’s gotta give.

There are two sides to the “Magic Weight Loss Pill”!

We started Atkins on Father’s day, 2012.  It was important to use a plan that did not leave us hungry.  Since we are human, we wouldn’t be able to sustain a program that we had to deprive ourselves of food.  As time went on, we were able to expand what we could eat.  The cravings for white flour and sugar went away.  This still blows my mind because I have such a sweet tooth!  I’ve created new recipes  for our favorite foods like pizza and cookies!  Finding Stevia (natural!) to replace sugar was life changing for me!!  Three years later we have adjusted our diet to less processed food and more fruit (natural carbs!).  It really is a lifestyle!  If you go into it as a temporary thing, you are setting yourself up for failure!

The second side of the pill is exercise!  God made our bodies to move!  Sitting at a desk (and then the couch at night!) is the worst position for the body!!  Jim started walking around the neighborhood.  He challenged himself to run to ‘the next mailbox’, in-between walking.  The secret to exercise is to find something that you like.  There are lots of forms of exercise out there.  Try different things in your area, until you find something that gets you excited to exercise.  You just gotta move!

I have had knee pain for as long as I could remember.  At the Orthopedic Surgeons  I said, “I don’t know what is wrong with my knees, but I can’t stand it anymore”.  Tests showed that I had a torn meniscus.  The insurance would not allow surgery until I had gone through physical therapy.

The Physical Therapist explained to me that my ‘flat feet’ are actually ankles that roll in.  So all the tendons, ligaments & muscles that were supposed to be short were being stretched, and the ones that were supposed to be long were being shortened.  To undo this, each day I need to stretch all parts of my legs twice a day.   In two days, my knees stopped hurting and I was able to walk much further and longer!

I was under the assumption that I had to keep my HARD custom arch supports in my shoes for the rest of my life!   A running store employee explained to me that not all doctors agree that arch supports help at all!  (This is just my personal experience.)  I was shocked!  Once I replaced the original inner soles into my ‘good sneakers’, I was energized!  It was like walking on a cloud compared to those horrible rock hard ‘supports’.

While owning a ladies only gym, I was there all day and evening.  So I started running on the treadmill.  I went from one mile to 3.1 miles (5K).  I ran my first 5K race at age 53 yrs. old.  As of this writing I am training for my first 9.3 mile (15K) race in October!  I just increased my mileage 1/10 of a mile each week.

Now I run almost 20 miles a week, I’ve figured out that strengthening my feet, ankles and legs is the best ‘medicine’ for my ‘flat feet’!!

This is my journey to a healthy, strong body and mind.  Keep in mind this is just my personal journey and only what I have done.  But, I have learned so much and I want to share it with YOU!  Everyone can improve themselves with a healthy diet and exercise!!!!  Stay tuned for future articles on tricks and tips I’ve learned!!  I’m so excited to share my adventures with you!  And hopefully you will learn from my mistakes and not have to make them yourself!!!

Get rid of some of the junk food in your house and go out for a walk TODAY!!  You can do it!!!!