Quite workout. For when you don’t want to make any noise


New Motto

I have decided to change my whole mindset. losing one pound at a time, running one mile at a time and taking on one goal at a time.

Alternatives to sugar

Source: natural health mag

Barley Malt
Made from fermented grains whose starches have turned to sugars, barley malt tastes slightly like malted milk balls.


Raw Honey
Loaded with natural enzymes, vitamins, and minerals, honey comes in a variety of colors, ranging from intensely flavorful dark brown to lighter (and milder) shades of gold. Always go organic, and because raw honey contains live spores, never use it to sweeten the food of an infant or toddler without consulting a doctor first.


Brown Rice Syrup
The rich butterscotch taste of this syrup, derived from cooked brown rice, mixes well with oatmeal and other hot whole grain cereals.


From a South American herb, Stevia rebaudiana, stevia is much sweeter than sugar and has a slightly bitter licorice taste. Available in powder and liquid forms, it’s good for diabetics because of its mild effect on blood sugar levels.


A potent and highly nutritious sweetener, molasses contains all the beneficial stuff that’s stripped out of sugar cane during the refining process, including iron, manganese, zinc, copper, and chromium.


Date Sugar
This ancient sweetener made from finely ground dates offers all the fruit’s vitamins and minerals, plus the calming amino acid tryptophan.


Birch Sugar
With 40 percent fewer calories than white sugar and a low score on the glycemic index (which ranks a carbohydrate’s effect on blood sugar and insulin), this sweetener, also known as xylitol, occurs naturally in tree fiber, corn, and some fruits.


Maple Syrup
Look for organic, 100 percent pure maple syrup, which contains only the sap of maple trees-and no added corn syrup.


Agave Nectar
Sweeter than refined sugar and with a lower rating on the glycemic index, the juice of the agave cactus is a good choice for diabetics or anyone seeking to avoid a sugar rush.



Happy Women’s day.

Women's day

I guess I have to wish every woman out there a happy women’s day. Just more evidence that we are in such a minority that we still need to have a little day to make us feel special. I guess my thoughts on women’s day run along the lines of Black history month. why should it be separated from the rest of the days. Women should be appreciated daily for their accomplishments and contributions to society. It should be a no brianer. However I live in the real world and realize that strides towards gender equality still need to be made and so for the time being. Happy women’s day.


On the other hand, I read this blog about the science behind food and weight loss and I though I should share.
it’s from my Peonut  on her awesome blog http://peonut.com/

The Truth About Food.

Day 159: an Update

Been away on a bit of a break but now I am back into the full swing of this. As a result of this small break. I am totally of my game plan, I haven’t been on a run since the 23rd the longest stretch ever.

I ate everything and anything I wanted and as result I have gained about 2kgs. Now that I am back home. I need to work on a plan and get to shopping. will share soon.

The basic plan is to start on my carb cycling program and to start lifting heavy. My marathon training starts in about 3 weeks and I need to get my running back on track.


Since I have nothing better to talk about, here is a Gratuitous picture of myself (GPOY)

Day 150: Vegetarian? But how do you get protein??

Every vegetarian and vegan has gotten this question. Mostly its is from ignorance and the belief that protein can only be gotten form meat.

The simple fact is that almost every food we eat contain a little bit of protein and as a vegetarian, the challenge is only to mix the right foods to get sufficient protein.
Anyways since I will be starting the carb cycle, I will need to be seriously upping my protein. Protein is in everything we eat but there are some great boosters out there that do not have a lot of carbs in them.

Protein source for a vegetarian


–       Tofu

–       TVP

–       Tempeh

–       Eggs


Protein Sources and How Much You Are Actually Getting By the Numbers

Beans, Nuts, Seeds

1-cup garbanzo beans 14.5 grams (43g net carbs)

1 cup pinto beans 12 grams
(30g net carbs)

1 cup refried beans 15.5 grams

1 cup soybeans 28 grams
(7g net carbs)

1 oz. cashews 4.4 grams
(7g net carbs)

1 oz. peanuts 6.5 grams
 (4g net carbs)

1 oz. sesame seeds 6.5 grams
 (3g net carbs)

1 oz. pistachios 5.8 grams
 (2g net carbs)

1 cup tofu 22 grams
(2g net carbs)

1 cup lentils 18 grams (23g net carbs)




1 cup yogurt 13 grams
 (16g carbs)

1 oz cheddar cheese 7.1 grams
(0g net carbs)

1 egg 6 grams
 (0g net carbs)

1 cup cottage cheese 10 grams (3g net carbs)

Mozzarella cheese 7 grams (0g net carbs)


Fruits and Vegetables

1 avocado 10 grams
 (4g net carbs)

1 cup broccoli 5 grams
(5g net carbs)

1 cup spinach 5 grams
(2g net carbs)

1 cup peas 9 grams
 (14g net carbs)

1 medium artichoke 4 grams
 (6g net carbs)

1 cup asparagus 5 grams
(3g net carbs)

1 cup beet greens 3 grams (14g net carbs)


This List isn’t extensive at all but it shows a great way that you can get in protein without all the carbs. You just have to make calculations about what you can combine and sacrifice.

On law carb days, you can keep your meals with veg and dairy and some tofu. The beans and legumes can come in on the high carb days.