Ru El’s Running 005 : Weight Loss | Grains & Oral Health | Bad Teeth Runners | Running or Racing | Bored Kids | Smoking | Vitamix Tips

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Weight-Loss to Mullets, Grains to Oral Health, Bad Teeth & Runners, Running or Racing, Quotes, Bored Kids, Smoking, Vitamix Tips.

It Starts In The Mouth by Dr William Davis @ Wheat Belly Blog

The Decaying Teeth of Endurance Athletes (Guest Blogger Dr. Larry Dunlap) by Scott Dunlap @ A Trail Runner’s Blog

Do Runners Have Good Teeth? Brush Up On Your Dental Upkeep!

Running or Racing by Liz Dennis @ RunHaven

Ru talks about his other blenders, the Vitamix, how he currently uses it and some prep tips. Check out related titled Vitamix-ing Never Gets Old.

Ru Rants

  • Bored Kids
  • Smoking

Quote:

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Running or Racing Comparative Analysis:

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Music by: Luzius Stone/Fire In The Sky.

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FFF for Fried Food Fridays

Fuck Fake Foods

In early 2000s when I did tons of cardio, I felt I could afford to eat crap because of all the exercise I was killing myself with. For lunch on Friday I’d sometimes visit a Asian buffet and do a “Fried Food Friday” and eat yup you guessed…all foods fried. Fried this and fried that. I had no concern about my health because I thought no matter what I ate my workouts were going to cancel it all out, which is bullshit. The types of food I ate at that restaurant started out with fried rice, fried chicken wings, fried noodles, fried shrimps. After that was done, I would go for seconds. It was oh so fun but oh so bad. I definitely would NOT stand to do it these days.

Back then I did a ton of cardio, by way of martial arts. Two days out of the week I trained Filipino Kali, Pencak Silat, and JKD Concepts which occasionally had intense cardio work. However, two to three other days out of the a week was spent on 1-2 hours of cardio specific effort through Muay Thai training and conditioning. Muay Thai is brutal and great at the same time. The level of intensity output was so crazy, that I was literally nauseous before every class knowing full well it was time to die. By the time I had my hands wrapped and I bowed and entered the mat I had gone through my own process of meditation and I was calm and ready for it. The point being, I wasn’t a slouch with exercise. As a matter of fact, I would work myself up so hard that I would feel drained afterwards and that I absolutely and immediately needed to eat to feel better.

Back then I didn’t care about food quality. I drank a lot of diet sodas and occasionally supplemented with a metabolic enhancer/ fat burner capsules and felt nothing was wrong with my diet. I figured exercise was everything and didn’t think about what I was eating. At times I would walk into a Japanese restaurant for a chicken cutlet (chicken katsu) and on top of that add an order of sushi and when combined with the chicken katsu, equated to two meals. My choice of sushi back then was the spicy tuna roll. If it wasn’t Japanese food, then it would be whatever fast food place was available at time after a workout. That place was sometimes the local Burger King. Either way, whether it was Japanese food, which costs more money and significantly fresher and better quality, or if it was just fast and cheap old Burger King, I would go to town consuming all that food right after a workout and get myself super nauseous. So nauseous that I couldn’t lay down. I couldn’t sleep and was so uncomfortable, which made sense because the type of training that I did involved a lot of the things to toughen the body and not just the midsection. So basically getting punished, kicked and stepped on. On top of that the usual circuit training of focus mits, burpees, heavy bag, crunches, shots to the gut, jumping toe touches, standing grappling and redirects, and sparring just to name a few. So if you can imagine, the gut is all twisted, blood has been shunted away from various organs for digestion to support everything else that there was no possible way the body could properly process BK Double Whopper with Cheese with a side of fries and a massive diet soda. Since I didn’t know what my body really needed and being so beat up, I just continued to gobble down all this food and junk in a failed attempt to make me feel better. A lot of times instead, it didn’t help I and never learned. As a result, regardless of how tough my body had become, I never looked like those ripped MMA UFC fighters.

So that was my former self. Caught up in the rat race or trap of not knowing how food quality benefits or how poor food quality damages the overall health and body composition. Now I know better. Despite the occasional long run I partake in, I no longer kill myself in the martial arts. I am living proof that food quality trumps exercise.

What is quality food? Well I can say quality food is NOT fake processed foods. Quality foods are nutrient dense and whole. If the food has sweeteners added to it, I stay away. If the food has whole grains, I stay away. Come on! I’m human and imperfect and I will have some things once in a while. When I do , I accept the consequences of zits, puffy eyes, aching in my body from old injuries. In particular, a repaired shoulder, a previously thrown out back from improper cable rowing, a past twisted knee, and various stupid shit that whacky Bruce Lee wannabes do like punching poured concrete walls. WA-TAH!!

Looking back, if I knew then what I know now about food quality, I probably would’ve seen better results as far as my body composition and my health.

I would have definitely avoided the bad information still prevalent today, which include eat low-fat or non-fat, eat “healthy” whole grains, protein, protein, and more protein, counting calories, and consuming added sweeteners. I would have ignored a lot of bullshit, yet effective, marketing with things like fat burner supplements and replacement shakes. I would eat more healthy fats. I would eat more whole vegetables and fruits. I would moderate my protein. I eat more at home. I would eat till I was satisfied.

By doing so, I would have experienced positive changes much sooner and have suffered less with things like poor skin, acne, migraines, body odor, scalp issues, sluggish energy levels, food cravings, dental issues, and being just plain old fat and any body image issues around all the above things. It seems a whole lifetime of issues that I lived with and dismissed as a normal part of my life and aging. A lifetime of poor health fixed by something so simple. As simple as the four letters in its acronym: “NSNG” (No Sugars, No Grains).

NSNG has been part of my life now for close to three years as a result of the work from Vinnie Tortorich, Anna Vocino, and Dean Lorey. I am infinitely grateful. Now ‘FFF’ stands for Fuck Fake Foods!

If you are interested in learning what I have about NSNG Lifestyle, a perfect place to start is the book Fitness Confidential (affiliate link) I can’t say enough positive things about the book. So please check it out!

Thanks for reading.

Ru

Ru El’s Running 004 : Next Ultra | Scales | Bully Dad | Wheat Bread | Larva

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Ultra goals for 2015 and have sites on the 50k & 50m distances, using the scale, video resources for healthy lifestyle, stinky bread, breakfast rant, bully dad, and Larva.

Link to video resources for Big Fat Lies

Recommend to subscribe and listen to The Simply Human Podcast.

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Music by: Luzius Stone/Fire In The Sky.

Vitamix-ing Never Gets Old

Never gets old. I think it just gets better every time I make one of these smoothies with the Vitamix. The usual suspects of ingredients.

  • Kale (1 cup)
  • Red chard (1 cup)
  • Broccoli (1/2 cup)
  • Apple (1/2 – 3/4)
  • Frozen blue berries (1/4 cup)
  • Avocado (half of a small one)
  • Raw almonds (6-8)
  • Ground cinnamon (1 tsp)
  • Pink Himalayan sea salt (a pinch)
  • Heavy whipping cream (1 tbl)
  • Coconut oil (1 tbl)
  • Plain full fat Greek yogurt (1 tbl)
  • Water (1 cup to start and add as needed)
  • Coffee (1/4 cup previously brewed and cooled)

In a plastic zip lock bag I froze the red chard, the kale, sliced apple, broccoli, and the blueberries. Freezing a bunch of the ingredients has 2 benefits:

  1. Stays fresh frozen until ready for use. Thus avoiding wilting or rotting your awesome vegetables.
  2. Reduce (or eliminate) the amount of ice needed to make the shake. Therefore packing in more nutrients per smoothie.

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Big Fat Lies

Hi folks,

Below is a video excerpt from the “Fat Head” documentary and showcased under the video resources on realmealrevolution.com. It is information that needs to continue to be shared for the sake of our health and education. The video resource section on that site also has links to other important videos from other experts:

  • Prof Tim Noakes talks about discovering the forgotten diet
  • Nina Teicholz author of “The Big Fat Surprise” discusses her book
  • Gary Taubes author of “Why We Get Fat: And What to Do About It” discusses obesity
  • Dr Eric Westman discusses The Science Behind Low Carb High Fat
  • Dr Jonny Bowden discusses his book he co-authored “The Great Cholesterol Myth”

If you are familiar with this information and could use the additional resources to share to your family, friends, or clients, I really hope this helps. Lastly, don’t forget to check out my resources page for a list of titles and links to the above mentioned books and more.

Ru

Ru El’s Running 003 : Running Goals | Good Starts | Podcasting | Bone Broth | Quotes | I Love Coffee

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Episode 3 discusses Ru’s personal run goals, starting off right, growing pains of new podcasting, bone broth bliss, a good quote, & Frank Sinatra’s I Love Coffee??

Ru El’s Running blog post “I Don’t Like My Coffee

The New York Times: Food article “Bones, Broth, Bliss

Wendell Berry’s quote.

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I Don’t Like My Coffee

I don’t like my coffee. I love my coffee! My coffee can sometimes suck. Most of the time it’s paradise. Hell! Come to think of it, if you’re like me, coffee has been a part of many major moments in your life. When I helped plan our wedding, we chose the type of coffee to serve at the reception. When my wife Zee and I visited the Kauai Coffee Company while on vacation. Around the times each of my children were born, I certainly had coffee. I’m literally sitting in a Starbucks working on this post. When I finished my first 50k, my wife handed me a cup of coffee as I wrapped up the last few miles. My 40 mile run for my 40th birthday and my first 50 mile attempt I had a bunch of coffee too.

My earliest memories drinking coffee was at a really young age. I think I was about 5 , but didn’t technically drink it. Rather had it in food. Definitely at an age when I occasionally was spoon-fed. That is exactly how I had my first taste of coffee. For whatever reason, my grandmother, Nanay,  scooped a teaspoon of her coffee and splash it onto some steamed white rice and fed it to me. And I like it! My grandmother’s coffee likely had sugar in, which made it yummy. It’s a fond memory. Grandma’s brand of coffee was Maxwell House, which was purchased grounded and sold in a steel can. She used a metal stove-top percolator over a gas flame to brew her coffee. Always with a little bit of sugar.

Growing up in a Filipino household in Guam, I was around a lot of family gatherings which ended up being all-nighters and carrying into the next day or days. They lasted so long because of gambling tables that were often set up. Primarily cards and mahjong. It seemed a cultural thing and was all in social fun. Since the adults were doing all-nighters with these games, the host would provide some food and coffee. As a way to pay back the host for, every game winner would put a portion of their winnings into a tip bucket or the tong. If the gathering was at someone else’s home, my brother Albert and I would get bored out of our minds. If we weren’t playing cards or mahjong ourselves, we’d be bored out of our minds and drinking coffee. A foam cup, maybe some Maxwell House brand coffee, Carnation brand coffee creamer, and C&H brand sugar cubes. If not the sugar cubes, the granulated sugar which sometimes had ants in the bowl. This is where I had my own self-prepared cup of coffee and it was a rare thing for me to have.

I didn’t start drinking coffee again till after high school when I started a job. There wasn’t a Starbucks in Guam at the time. There wasn’t a Starbucks at all at the time. Just the office coffee and often times the coworkers and I would provide the grounds and the coffeemaker. A lot of coffee and with great variety. The varieties of coffees were: strong, weak, fresh, old, or burnt.

For a long time I enjoyed my coffee black in all the varieties mentioned above and avoided added sweetener. Since becoming fat-adapted on Vinnie Tortorich’s NSNG Lifestyle I’ve learned to add some fat into my coffee. I’ll switch up depending on what is available, my mood, or my energy needs. Sometime it just black coffee. Most of the time its with a splash of heavy whipping cream.  Sometimes I’ll use some unsalted Kerrygold butter, MCT oil, coconut cream, or coconut oil.

At one former dot com job in the early 2000s, which had the fancy Italian espresso machine along side the regular coffee maker, I watched a coworker pour himself a cup of day-old room temperature coffee. I pointed out that fact to him in case he didn’t realize it, and he simply shrugged unconcerned and said “It’s coffee”. You see this guy is also a U.S. Marine, which meant he ain’t a pussy and clearly not a pussy coffee drinker. I learned something about drinking coffee that morning. HUA!

When my brother and I were growing up, there was a great WWII movie that our dad used to watch, starring the true American hero Audie Murphy, called “To Hell and Back” (affiliate link). For some footage of the film, but not the coffee scene checkout the YouTube clip below. It was based on Audie’s real life experience and I recommended it if you’re into true stories and WWII movies.  Anyway, there was a scene where a few soldiers met up, while the enemies were away repairing their busted tank, and one of the America soldiers had a metal coffee pot to make coffee for himself and the rest of the men. Nothing but destruction, death, guns, and ammo. Despite the blood, smoke, and grime, probably the only pot of coffee in the area. Possibly the last pot of coffee they’ll ever get to see. Whenever I have coffee that is not spectacular, I think about their pot of coffee and it being all there is. That thought doesn’t make my crappy cup of coffee taste better, it helps make it the best fucking coffee on the planet, to be thankful, and to not be a pussy about it. It’s coffee!

Thanks for reading and please enjoy whatever you are drinking. If it’s coffee I’d love for you to share a picture of you, your coffee, or both on Facebook where you can Like and follow Ru El’s Running.

Cheers!

[youtube https://www.youtube.com/watch?v=zWt3_E1ouMI ]

Don’t Shat my Fat Coffee

An interesting blessing, curse, phenomenon, or slap in the face when you no longer crave sweet, is the ability to have hyper-sensitive taste to things naturally and artificially sweetened. Naturally sweet fruits and vegetables taste amazing, while artificially sweetened edible products taste wickedly sweet and not in a good way. Like a sugar monster taking a dump on you. Check out ‘Don’t Shat my Fat Coffee‘ from my food blog.

Ru El's Food Blog

Don’t Shat my Fat Coffee: A sugar bomb tale

Got sugar-bombed today. That first swig of my grande heavy whipping cream latte was NOT meant to include their whipped cream. It was a shocking WTF is this moment. G R O S S. I spat the crap out the car window, but some went down the hatch and damage had already been done with predigestion occurring under the tongue and all over the inside of my mouth. A massive sweet and chemical aftertaste. The hit floored me in the car. So much that I dribbled onto my shirt. Not an exaggeration. I couldn’t fix it. Unlike a other foods like a regular cheeseburger which can be rectified by wiping away the ketchup and peeling away the bun used only as a wrapper. So I did the u-turn and drove back to the Starbucks to get it fixed. The barista apologized…

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Ru El’s Running 002 : Happy New Year | Fueling | NSNG Lifestyle | Goals | Bowling Alley Time Machine

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Happy New Year 2015! Episode 002 discusses fueling on a run, NSNG Lifestyle Turning Points, Ru’s Running Goals, Resolutions, and the Bowling Alley Time Machine.

For more on the NSNG Lifestyle check out Vinnie Tortorich’s website: http://vinnietortorich.com/nsng-faq/

Ru’s blog post:  Making the best of New Year’s Resolutions

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Intro & Outro Music:

Artist/Song: Luzius Stone / Fire In The Sky.

Make the best of New Year’s Resolutions

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I’m not a fan of “New Year’s Resolutions” because to me they are those wishy-washy like-to-have statements that make you feel good for the moment. Don’t get me wrong. It’s all well intended. I know because I’ve done it just like everyone else and failed at it all the time. Here’s a tip: Make yearly goals instead. Turn your New Year’s Resolutions into New Year’s Goals.

Why “Goals”? I like goals. They are not ambiguous. They help get me into the right frame of mind.

Besides, did man make landing on the moon a wishy-washy resolution? Imagine NASA deciding to blast a giant bullet into space with the “hope” of getting a person to tag the moon? That’s silly and sounds really fun! However I’m pretty sure the goal was made and a thorough ginormous level amount of planning happened to ensure the MTV logo emblazed in full zero-gravity glory. We have goals to thank for that.

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A level of planning and strategizing takes place.

Strategery!

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Resolutions are popular and fun, but if you want to really make them happen, don’t just blindly shoot that rocket into space. Make them goals and figure out steps to get them accomplished.

What are your goals for the new year?
In the past, I set several reachable goals across multiple aspects of my life which is an approach learned while listening to Dave Ramsey’s Podcast. Things like career, financial, spiritual, intellectual, exercise, health, nutrition, and family. Now don’t get ridiculous and set unrealistic goals. Make them realistic and attainable.

Here is what a prior year’s set of goals may have looked like:

Career: Learn what is needed to become a better manager. Learn to develop better automation framework in Java and Selenium Webdriver

Financial: Be better at sticking to a budget. Work towards an directing an additional $100/m towards retirement.

Spiritual: Pray daily with my family. Find a church to attend. Study scripture. Practice meditation.

Intellectual: Read a book or listen to 1 audio book a month.

Exercise: Create a new plan, train, and complete back-to-back marathon in Q1. Run 40 miles for 40th Bday.

Health: Continue regular check ups with doctor. Find and visit the dentist.

Nutrition: Follow nutrition of no sugar and grains, low carb, and high fat.

Family: Continue date nights. Help kids with school. Grow our family.

It doesn’t have to make sense to anyone but yourself. They’re personal goals.

Where do they go?
I take almost of goals like the example above and save it as a note on my iPhone’s Notes app titled “Goals for year 20xx”.

What do I do with it?
Because you made your list and you made them attainable, expect to execute and deliver a percentage of your goals. Congratulations!

Is it Eco-friendly!
Yes! You can recycle your list. So towards the end of the year when the world is declaring the same doomed-to fail resolutions for another year, you whip out the list you had all year. Copy and Paste them into a new Note. Retitled with the next year. Scan down the list and make edits and updates to each of your categories, while taking note of all the stuff you actually did to kick butt that year!

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Thanks for reading!

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