Domestic Violence Awareness Month

October is Domestic Violence Awareness Month.    Domestic violence happens in all socio-economic levels.   As Oprah likes to say, you never know what’s going on behind other people’s doors.  In Marin, according to  Marin Abused Women’s Services (MAWS), 30% of all emergency room patients are victims of domestic violence.  That’s a high and a highly unacceptable number.

MAWS  has been helping women in Marin for over 30 years.   They provide safety and security for those who leave abusive situations and offer support and education within the community.

If you are in verbal or physically abusive situation they are here to help.  They also rely heavily on donations to keep their operations going.  Visit their website at for more information on the valuable services they provide.



Tips from The Biggest Loser

I love TV.  But I LOVE Reality TV.   My favorite Reality show right now is The Biggest Loser.  Each week I tune in (or TiVo it) and watch it uninterrupted for the full 2 hours.  Skipping through commercials takes it down to about an hour 45 minutes.    While I can’t say I know what it feels like to weigh 476 pounds or being too large to fit into a carnival, I am able to glean tips and tricks each week that I use in my everyday life.   Here are a few of my favorite tips from the show.

Tip #1

Exercise makes you feel better.  When there’s too much drama in the house or the contestants are upset, mad or sad about a recent elimination the trainers take them to the gym.  There, Jillian beats the bejeezus out of them in the gym or Bob has them do Yoga.  The bottom line, exercising is a better choice than sitting in front of the fridge devouring cold pizza.

Tip #2

You can’t eat what’s not there.  I want to live in The Biggest Loser kitchen.  It’s stocked with healthy, good for you food without a single temptation.  (I think the snacks in the confessional room are props so that doesn’t count).  The lesson here is to surround yourself with fresh, healthy foods.  Ice cream, chips, snack foods are NOT your friends!

Tip #3

Don’t eat out.  The truth is if you eat out often, you will have a very difficult time losing weight.   This season, the contestants had success their week of eating out at restaurants but remember, they are eating together, ordering similar items and working out 6 hours a day.  That kind of support is great and invisible in the “real world”.   Face it, if you want to stay within a calorie limit and are trying to lose weight, stay close to home and limit dining out to once or twice a week at most.

Tip #4

Get support wherever you can find it.  Having friends, coworkers, family members or an online community to turn to while you are trying to lose weight is necessary.  Your size 2 friend who can’t imagine eating an entire banana in one sitting is not a good support person for you.  You need someone who understands the physical and emotional toll dieting takes.

Tip #5

Stop feeling sorry for yourself.  The reason I love Jillian and Bob is that they don’t let the contestants have pity parties.  They are sympathetic to where each contestant has come from and what brought them there but have no qualms about reminding them that they will die unless they get healthy.  Tough love works.

So there are my top 5 tips from The Biggest Loser.  I hope you learned something.  The Biggest Loser airs on NBC every Tuesday night from 8-10pm (pacific time).  Tune in!

Now go run!

Keli 🙂

Short on Inspiration

When injured or sick, I quickly develop a “woe is me” attitude.  Poor little me, can’t go for a run, can’t do a hike or do much else except Boot Camp and even then I’m limited.   Boo Hoo, cry me a river.  See I told you I was cranky.

After a week of this I’m frankly sick and tired of myself and my pinched neck (which is better, thankfully, but not 100% healed) and ready to get out for some cardio.  My plan is to get on the stationary bike or hit the elliptical or even go for a swim.  My main desire is to do something to break a good old sweat (so maybe the pool is out) and feel as close to normal as I possibly can.

So tomorrow I’ll pull my cranky self out of bed, drink some coffee to clear the remnants of my muscle-relaxer and painkiller cocktail and get my butt to the gym.  I have been hording magazines for a while so I have lots to read!  I’m so giddy thinking about going to the gym that I realize I could never be someone who “used to work out”.  It’s much too important for my body AND my sanity for me to ever give it up.

Now go run!

Keli 🙂

Winter Layers

Shorter days, longer nights, a thicker winter coat.  And I don’t mean the one you buy on sale at Kohl’s!  The winter layer I am referring to is that extra layer of you that can easily accumulate when Fall turns to Winter.

You can keep that winter layer at bay by doing a few simple things.

1.  Take advantage of the crop of winter veggies.  Carrotts, parsnips, sweet potatoes, brussels sprouts are all great roasted in the oven and require little fat.

2.  Get thy body moving.  Make your fitness a priority during the winter months.  Swim at the local indoor pool, run around the local high school track or sign up for a spin class.  Whatever it is – do it and do it often.

3.  Cozy nights by the fireplace or in front of the tv means more opportunity to snack.  Stock your cupboards with healthy snacks so when you do nosh, you do less damage.

4.  Winter cleaning.  Why wait until spring?  Take advantage of a rainy or cold day and clean out a closet or a drawer every few days.  Doing chores and keeping busy means less time to wander by the fridge or stare into the cupboards.

5.  Set a goal.  Whether it’s to try salsa dancing, running or knitting, make tackling something new a goal.

Good luck and let’s hope when spring rolls around, there won’t be rolls around you!  (Sometimes I just crack myself up)

Now go run!

Keli 🙂

Pain in the Neck

Here’s a tip for the day.  Don’t ever get a pinched nerve in your neck.  It hurts more than you think anything can hurt.   After 3 days spent alternating between the couch, the floor (because the heating pad won’t reach if I’m on the couch) and the bed I’ve come to a realization.  I don’t like laying around doing nothing.

I don’t like watching movie after movie and napping the day away.  Trust me, I tried to get up and do things.  Anything for that matter.  But the pain was so bad that I found one position that was manageable, flat on my back with my right arm up near my ear, arm bent backward.

I tried Accupuncture and massage plus heating pads and a poultice recommended by my massage therapist.  Day 2 of this agony forced me to hit the meds.  Hard.  Hey, at least I tried the no-med route for as long as I could stand it.

Today I can sit and type for a few minutes at a time.  Then I have to take a pain break.

Tomorrow I have 2 doctor appointments.  We’ll see if the Osteopath or Orthopedic doctor’s recommendations work better.  I’ll keep you posted.

Now go run!

Keli 🙂

Birthday Wishes for Alexa!

Today is my daughter Alexa’s 10th birthday.   She is a joyful, quirky, entertaining and beautiful girl with a talent for sarcasm and a penchant for brutally honest observations.   She believes she can do anything, go anywhere, be anything and is not bound with old-fashioned boundaries or that thing we call the “glass-ceiling” .  She will be successful in life whether she dedicates herself to science, business, education or taking care of her family (if, in fact she decides to pursue motherhood).

I love her dearly and cherish her like I could never have imagined I could.


Happy Birthday Alexa-bug!

Keli 🙂

Healthy Tip for Tasty Veggies

General health guidelines indicate that one should eat between 5-9 servings of fresh fruits and veggies each day.  With each serving being roughly equivalent to a half cup, it’s really not that much produce to manage on a daily basis.  A banana with breakfast, spinach in your eggs or slices of tomato on your bagel takes care of a few.  An apple with lunch, a healthy salad or lots of produce added to your sub will take care of a few more.

That leaves you with figuring out how to get the rest of your veggies in at dinnertime.  In the past, I’ve resorted to making a big salad and hoping for the best.  With winter approaching, I’ve gone back to basics and found an easy and delicious ways to prepare my produce!

Roasting is my favorite way to prepare vegetables these days.  Cauliflower, broccoli, brussels sprouts, carrots, potatoes,  asparagus, mushrooms, onions and even beets taste delicious when they’ve been roasted.  Roasting brings out the nutty flavor of the veggies.  Even my husband who is not a fan of brussels sprouts or cauliflower is now a convert.

Try this simple recipe below and let me know what you think!

Easy Roasted Vegetables

Preheat oven to 450 degrees, make sure racks are near the bottom of the oven.

Spray a metal baking pan with Pam Spray

Add any cut up veggies to the pan,  sprinkle with salt and pepper and garlic powder.  Stir the mixture around to coat and place them in the oven.

Cook for about 30-50 minutes.  Be sure to stir them a few times when cooking so they brown evenly and don’t stick.

Once you remove the veggies from the oven, you can intensify the flavor by drizzling two teaspoons of olive oil over the vegetables.

These vegetables can be eaten as a side dish, tossed with whole grain pasta or brown rice or added to a lasagna.  Be creative!

Now go run!

Keli 🙂