Setting The Example

Setting the example of a balanced and healthy lifestyle

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Happy Place

Posted by fsumeg1884 on December 28, 2012

It was definitely a 2 cup of coffee kind of morning. I was so warm and cozy in my bed and only the smell of coffee was going to pull me out of it. Instant human, just add coffee =)

After waking I began planning for my long run that I had on the agenda this morning. Thankfully the weather was on my side so I planned to head outside. After my usually apple, cottage cheese, cereal bowl I bundled up and headed out for 7 miles. Since I had run 2 days in a row already I was a little nervous as to how this run would go. Normally I wouldn’t be doing a long run today and I am sure experts would tell me no as well but I knew that I had 3 days of work in a row after today to rest my legs.

People may ask, why can’t you run on a day when you have work? At my hospital we do 12-hour shifts that last from 7am to 7:30PM. This mean I have to get up at 5am and I don’t get home till about 8pm (on a good day). I don’t know about anyone else but I just can’t get up any earlier to go for a run and usually after a 12 hour shift my legs feel like lead if I try to run on them. Believe me, I have tried.

4 pic 12.28

My plan for the run was to go steady, slow, and stay loose. During the run I even repeated that to myself a few times in my head and you know what? It worked! For the most part I felt great but there were a few times my legs started to get tired but nothing that I was concerned about. I am still on a runner’s high this afternoon and so proud of myself!

3 pic 12.28

After my run I began to think about something to eat and I wanted it to be quick and easy. A smoothie it was! Some may call me crazy for drinking a cold smoothie after a 7 mile run in 30 degree weather but after longer runs I need something that will be easy on my stomach since I am not usually that hungry. Plus I wanted a good amount of protein and my smoothies always deliver there.

2 pic 12.28

I kept it simple with powders for the bulk of my smoothie but I also added a banana to add some substance and thickness to the smoothie. After food and shower I headed to my neighborhood Publix to stock up on grocery’s before my 3 in row at work. After I got back I felt a little hungry but not really wanting a big snack so I grabbed some string cheese.

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Even at my almost 30 years of age I still love string cheese. I also still eat Cheerios and pudding cups. Sometimes if you look in my refrigerator I swear you would think a 5-year-old lives here. After my quick snack and unpacking groceries I headed to a special place to enjoy a routine monthly treat I allow myself.

SpaSydell 2

Ahhhh, my happy place. Well, one of them at least. Every month I head here for facial and eyebrow waxing. This spa was the first one I went to when I first moved to Atlanta almost 6  years ago and I feel in love with it. Not only have I only gone here but I only use Gina at the Park Place location. BEST EVER! If you live in Atlanta, head to her for any facial or waxing. When I am leaving there I have to sit in my car for about 10 minutes till I wake up because I am so relaxed and I’m afraid to immediately drive.

What’s everyone else up to this Friday?


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Limbo Morning

Posted by fsumeg1884 on December 27, 2012

Morning Everyone!
I was supposed to head into the hospital this morning for a 12 hour shift but when my alarm went off at 5:00am, there was a missed call from the hospital telling me to stay home because the census was low. Normally how this works is I then call them back at 9:00am to find out if I need to go in at 11:00am. I was SHOCKED that I got cancelled. This is normally a very busy week for us because everyone is trying to have their baby before the end of the year so they can get the tax break. Crazy I know! I am all for the old fashion way of waiting until baby comes on their own.

run 3 12.27

A little before I had to call the hospital I went ahead and got ready for a run in case they didn’t need me to come in. Luck was on my side and they still didn’t need me at 11:00am so I headed out for an easy run.

run 4 12.27

Right before I left,  Lexie was giving me this look that said, “I am going with you whether you like it or not.” Bless her heart she was so excited to go after missing out on the last 2 runs because of whether. We covered almost 5 miles in the neighborhood before heading in.

run 2 12.27


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Stormy Night and Day

Posted by fsumeg1884 on December 26, 2012

Well we had an interesting night……..

From the random fireworks that a neighbor decided to set off to the horrible storm that moved through Atlanta last night, Lexie was not a happy camper. I remember at one point waking up and her butt was literally by my head. It’s never dull with her. After the sounds from last night I prepared to be greeted this morning with lots of debris fallen on the ground during our walk but there was little. Just wet, saturated everywhere. I had to wipe the mud off of Lexie’s paws before I let her back into the house.

Breakfast consisted of this new find


I normally just get the regular kind but this time I was curious to see what the wheat and gluten-free tasted like. All in all not to different and I would try them again but more than likely not because of the price increase. Sorry, girl on a budget! I topped them with some warmed chopped apples, cinnamon, and syrup. Oh and sorry for no picture, about 3/4 of the way into my breakfast I realized that I forgot to take one. I keep forgetting that I started this blog. Oh well, next time then.

Yesterday I was so looking forward to a run outside with lexie but when I awoke and heard of 20 and possibly 30 mph winds with light rain I made an executive decision to stay inside and head to the gym. Thank goodness for the new iPad and being able to read the latest edition of Shape Magazine. I ended up doing 5.8 miles with some speedwork added in. A few weeks ago I recently started adding the 1% incline while on the treadmill and I could almost immediately tell a difference in how my shins felt after a treadmill run.


During my workout I suddenly had a craving for spicy hot eggs (probably just my body telling me I needed salt). Headed home and quickly whipped this brunch up and devoured it in about 5 miles. I ended up not toasting my bread and made an egg sandwich creation once I began eating. Delicious and it hit the spot.

Lexie and I braved the weather for some errand at lunch time. On the agenda was an emissions test which is always a reminder that I have a birthday coming up. Still cannot believe I am going to be 29 in a few weeks! We headed to the bank and grocery store before heading home and I immediately threw a load of laundry in to the washing machine. Is it just me or does anyone else feel like they are always doing laundry?

snack 5

Snacked on these items throughout the afternoon while I did busy work around the house. Now I am off to find something to make for dinner while continuing on my mission of finding a clinical site for my senior practicuum next semester. Hope everyone is having safe travels home today!

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NY Times article review: Small Steps=Big Changes in Obesity

Posted by fsumeg1884 on December 26, 2012

Opinionator: Stop Subsidizing Obesity
B: Mark Bittman

I came across this article today and I wanted to share it with you all, review it, talk about, etc etc.

As well all know childhood obesity is a huge problem and epidemic in our country. I myself know all to well about the disadvantages and harm of being an overweight child and eventually obese teenager can do to you. According to the article, Type 2 Diabetes which was once called “adult-onset” and was unheard of 20 years ago in children is now taking up a quarter of all new diabetes cases. Around 17% of children are currently obese, not overweight, but obese which is considered to be a BMI of >30. Food-insecure is defined as having inconsistent access to food is at 16% for children.

Those statistics alone are proof enough that our country has a problem but as quoted by the author Mr. Bittman, “Seven times as many poor children are obese as those who are underweight, an indication  that government aid in the form of food stamps, now officially called SNAP, does a good job of addressing hunger but encourages the consumption of unhealthy calories.” Exactly and I couldn’t agree more Mr. Bittman. As many as there on food stamps in this country, especially in the last 5 years with economic changes, I believe our country has the possibility of seeing a dramatic change if we can change some of the SNAP regulations to focus not just on the quantity of food but also the quality.

Another major point addressed in the article is the double cost that taxpayers are seeing. Pediatrician and director of the New Balance Foundation Obesity Prevention Center in Boston David Ludwig states, “It’s shocking, “how little we consider food quality in the management of chronic diseases. And in the case of SNAP that failure costs taxpayers twice: We pay once when low-income families buy junk foods and sugary beverages with SNAP benefits, and we pay a second time when poor diet quality inevitably increases the costs of health care in general, and Medicaid and Medicare in particular.”

I believe that just as  alcohol and tobacco are ineligible to be used by food stamps so should high sugary sodas and juices as well as other grocery store items pretending to be food. Every year billions of snap dollars are spent on soda, a non-nutritious substances that does the body no benefit. As the authors discusses, there were those against using food stamps for soda when they were first created but the more pressing issue at hand was caloric deficiency.

“It’s time,” says Ludwig, “for us to realize that the goals of anti-hunger and obesity prevention are not at cross purposes. In fact poor quality foods can actually increase hunger because they are inherently less filling.” As with children and adults one will become hungrier, sooner, after consuming 200 calories from a sugary beverage, compared to an apple & peanut butter with the same calories. One way to help make these changes occur as discussed by Bittman would be to make it easier to by real food. Some cities, like NYC, have created programs that double the value of food stamps when used for purchases at farmers markets. Another huge step would be to increase the spending power of food stamps when used to buy fruits, vegetables, and whole grains in any grocery store, not just farmers markets.

Over 50 million participants are currently using SNAP and with a few small but profound changes we have the ability to see a dramatic change and improvement in the American diet.

Article Link:





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Mission: Find Clinical Site

Posted by fsumeg1884 on December 18, 2012

My 12 hour shift at the hospital flew by yesterday but I was definitely glad to be home last night. Nathan was in the middle of a 24 hour shift at the flight base last night so it was just me and Lexie lounging last night. I am currently in the middle of researching and trying to find a clinical site for my spring semester (LAST SEMESTER) of graduate school. Throughout school this has been a difficult process because there are so many other programs competing for clinical sites or places just do not want to take a student. Hopefully I can find one before the semester starts.

I was able to get a solid 7 hours of sleep last night and woke up to make a favorite breakfast creation.

cereal pic

Normally in the fall of crave oatmeal but for the past few months this has been a staple breakfast meal. It seems to work well for me, especially before a run, and when it comes to food and running I like to stick with what works for me.

  • Chopped apple
  • Cottage cheese
  • Cinnamon (Tons!)
  • Cheerios (this varies depending on what I have in the house)
cereal pic2

Sorry for the horrible picture quality. I’m still learning…….

Lexie and I are off for a morning run then it’s back to the Mission: Find Clinical Site. Have a great day everyone!

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