Happy Thanksgiving to everyone!  Now that the holiday season has officially kicked off, it’s time to talk about nutrition.  Did you know the average holiday meal has 229 grams of fat?!?  Here are a couple of strategies to help fight the battle of the holiday bulge this year.

-Challenge yourself and your friends.  Weigh yourself today and again after New Year’s.  Try to maintain your weight within 2 pounds.  I do this every year with some friends at work and we get a prize if we succeed.  Knowing I am accountable to others makes me think more about what I eat.

-Increase your workouts.   We all go to holiday parties or eat the homemade cookies someone brings into the office.  Accept that you will eat more and make it a point to increase every workout by 10 minutes for the next couple of months. 

-Take advantage of free fitness opportunities.  Take the stairs, park in the farthest spot, or do a couple of laps around the mall before starting your Christmas shopping.  These little things do add up.

-Going to a holiday party?  Have a light meal prior to attending to avoid binging on the not-so-healthy foods at the buffet.  Try to make better choices, like soups, salads, shrimp cocktail, and the veggie tray.  Use salsa instead of cream or cheese-based dips.   Finish with fruit instead of dessert.  

These are just a couple of simple ideas to help with the inevitable eating that goes on during the holidays.  Remember, your body is only as good as the fuel you put in it!  If you want to perform well, feed it well!

Happy Thanksgiving!   


First, if you are in the Houston area, Team RWB Athlete Chris Widell is hosting a Veterans’ Day 10K run in The Woodlands, Texas on Saturday November 13.  Find more information here.

I know this is usually a running blog, but it seems appropriate to deviate today and recognize our Veterans.  They are the reason Team Red White & Blue exists, and they are the reason we run.  I wasn’t blessed with wit or humor in my written word, and I could never express the gratitude to our nation’s Veterans as eloquently as they deserve.  So instead, I give you some words from General MacArthur’s speech at West Point in 1962.  Though it may be directed toward our Army’s soldiers, I think the same sentiment holds true for all of our military.

Duty, Honor, Country

Their story is known to all of you. It is the story of the American man at arms. My estimate of him was formed on the battlefields many, many years ago, and has never changed. I regarded him then, as I regard him now, as one of the world’s noblest figures; not only as one of the finest military characters, but also as one of the most stainless.

His name and fame are the birthright of every American citizen. In his youth and strength, his love and loyalty, he gave all that mortality can give. He needs no eulogy from me, or from any other man. He has written his own history and written it in red on his enemy’s breast.

But when I think of his patience under adversity, of his courage under fire, and of his modesty in victory, I am filled with an emotion of admiration I cannot put into words. He belongs to history as furnishing one of the greatest examples of successful patriotism. He belongs to posterity as the instructor of future generations in the principles of liberty and freedom. He belongs to the present, to us, by his virtues and by his achievements.

In twenty campaigns, on a hundred battlefields, around a thousand campfires, I have witnessed that enduring fortitude, that patriotic self-abnegation, and that invincible determination which have carved his statue in the hearts of his people…

…I do not know the dignity of their birth, but I do know the glory of their death. They died unquestioning, uncomplaining, with faith in their hearts, and on their lips the hope that we would go on to victory. Always for them: Duty, Honor, Country. Always their blood, and sweat, and tears, as they saw the way and the light…

…Their resolute and determined defense, their swift and sure attack, their indomitable purpose, their complete and decisive victory – always victory, always through the bloody haze of their last reverberating shot, the vision of gaunt, ghastly men, reverently following your password of Duty, Honor, Country.

The code which those words perpetuate embraces the highest moral laws and will stand the test of any ethics or philosophies ever promulgated for the uplift of mankind. Its requirements are for the things that are right, and its restraints are from the things that are wrong. The soldier, above all other men, is required to practice the greatest act of religious training – sacrifice. In battle and in the face of danger and death, he discloses those divine attributes which his Maker gave when he created man in his own image. No physical courage and no brute instinct can take the place of the Divine help which alone can sustain him. However horrible the incidents of war may be, the soldier who is called upon to offer and to give his life for his country, is the noblest development of mankind…

…You are the leaven which binds together the entire fabric of our national system of defense. From your ranks come the great captains who hold the Nation’s destiny in their hands the moment the war tocsin sounds.

The long gray line has never failed us. Were you to do so, a million ghosts in olive drab, in brown khaki, in blue and gray, would rise from their white crosses, thundering those magic words: Duty, Honor, Country.

So today we remember and honor all that have served and sacrificed for our nation and for the freedom of mankind worldwide.  Thank you!

It’s Our Turn!


As runners, we often think we can eat whatever we want.  This is how I often rationalize it in my head… “I just ran 18 miles.  I can have a cheeseburger and fries.”  I’ve tried to change my thinking to realize my body is only as good as the food I put into it.  Here are some foods that are great for runners.

Low-fat plain yogurt – excellent source of calcium and protein.  And by choosing plain yogurt, you can sweeten it naturally by adding granola or fruits, like blueberries and blackberries, a great source of antioxidants.  Greek yogurt has even more protein versus traditional yogurt.  Plain yogurt combined with herbs can also be used as a topping for meats or as a dip.

Chicken – sounds basic, right?  But, it is a great source of low-fat protein and is so versatile!

Whole grains – like cereals, pastas, and breads provide good sources of fiber.  My favorite cereal is Kashi Go Lean Crunch.  It tastes like granola, but is low fat, high fiber, and high protein.  I mix it with Greek yogurt and berries for breakfast.  Yum!

Eggs – high in protein and choline, and some even contain omega-3’s.  One of my favorite meals is breakfast for dinner!  I scramble veggies, like peppers, onions, mushrooms, and spinach, with egg whites and top with salsa.        

Some foods that are super healthy and super quick…

Canned black beans – excellent source of protein and so easy to throw in a salad, eggs, or mixed in with some veggies.

Stir fry vegetables – I love these for a quick meal.  Add in some chicken or tofu and dinner is ready in minutes!

Bagged spinach – I always keep this in my refrigerator!  It is so easy to make a quick salad to go with dinner or some spinach quesadillas. 

These are just a few of the many foods that are good and good for you.  Remember, our bodies need good fuel to function well.  What is your favorite healthy food or recipe?

Happy running and eating!