Top 20 Road Marathons

Running over 600 races around the world, I am asked: What are your favorites? There are thousands of road and trail events worldwide, increasing in numbers every year as the running community grows globally. Race directors have evolved their events to appeal to all different types of runners, depending what experience you are looking for: field size, location, course, degree of difficulty, time of year, post race experience, etc.

Personally, I enjoy all different types of races and attempt to explore as many different kinds locally and internationally. It keeps my training interesting and each event gives a different feel. From Ironmans, triathlons, ultras, obstacle course races, roads, trails, mountains, and marathons, I enjoy to mix it up. My favorite distance: the marathon. Here in a several part series, I share my top 20 road marathons in the US. You can find my top 10 international races, top 10 ultras, and top 10 trail races as separate lists. Enjoy! 

20. Houston Marathon
Location: Houston, TX
Race Date: 1/15/2012
2012 Finishers: 8000
2012 Race Temps: 50F/65F
2012 Results: 3:37:37

A Texas visit is always great with friends to experience the open space, meandering highways, and hearty food. Decided to visit this growingly popular race when the Olympic Trials arrived. It was an absolute treat to watch both the elite men and women in a loop course battle it out for their personal achievement. The next day, all marathoners can run the regular course exploring the city with great energy. The race has substantially grown since 2012. 

19. Portland Marathon
Location: Portland, OR
Race Date: 10/04/2009
2009 Finishers: 8000
2009 Race Temps: 50sF, cloudy
2009 Results: 3:39:05

The Pacific Northwest is always a treat! It is my favorite place to visit after Colorado in the US. Traveling with my fellow LAUSD educator, we enjoyed hiking, sightseeing, and embracing the lusciously green terrain in the outskirts of Portland. A beautiful place to visit, extend your weekend, and visit the locals. Race has changed in management since 2009; however, the city remains a great place to explore. 

18. Route 66 Marathon
Location: Tulsa, OK
Race Date: 11/18/2012
2012 Finishers: 2000
2012 Race Temps: 45F/60F
2012 Results: 3:30:02, 18th state

Travel eastward in the fall is a great treat for city dwellers who live in a city without seasons. First time exploring Oklahoma with beautiful colors, amazingly great energy, and a highly recommended marathon amongst my traveling marathoning friends. This one is worth it. 

17. Bellingham Bay Marathon
Location: Bellingham, WA
Race Date: 9/26/10
2010 Finishers: 401
2010 Race Temps: 62F, light rain
2010 Results: 3:38:48, 48th total

Reviewed as “the most beautiful marathon in the Pacific Northwest,” you will run along the serenity of Bellingham Bay, San Juan Islands, and mountain views running on roads, bridges, and a touch of trails. A wonderful variety of beauty with slight hills is a favorite small race of mine to share with my little brother.

16. San Francisco Marathon
Location: San Francisco, CA
Race Date: 7/31/11
2011 Finishers: 5,920
2011 Race Temps: 57F/60F
2011 Results: 3:35:06

Larger field growing each year, several distances / challenges to choose, cool race temps, great city to visit. At the time, SFM is the only race that shuts down the Golden Gate for its runners. The first half is hillier than the 2nd half. Running this event 8 consecutive years, I enjoyed running through the winds on the Golden Gate, smell the fresh sourdough bread of Embarcadero, and get a taste of peacefulness through Golden Gate Park. A great excuse to have some fresh seafood and clam chowder.

15. RnR Mardi Gras Marathon

Location: New Orleans, Louisiana

Race Date: March
2011 Finishers: 3,200
2011 Race Temps: 40F/55F, sunny

2011 Results: 3:20:48

My first visit to New Orleans with friends to experience the great food, music, and city energy. Jambalaya remains my favorite! Flat, fast course through the city and a high energy finish line festival.

14. Hoover Dam Marathon

Location: Hoover Dam, Nevada

Race Date: January

Race Temps: 30s/40s
Race Results: 2012-13 1st FOA

A beautiful road course that almost seems like a trail race with open views of landscape, lakes, the dam, and runs through several tunnels. Tends to be pretty chilly as it's in the desert during the winter -- optimal racing weather. I ran this race with my dad and usually see several marathon maniacs. Highlights have been winning first female overall two consecutive years. 

13. Myrtle Beach Marathon

Location: Myrtle Beach, South Carolina 

Race Date: March 

2012 Finishers: 2,000
2012 Race Temps: 44F/66F sunny

2012 Results: 3:20:39

First time visiting the state and heard great things about this race from marathon maniac friends. Relatively flat course with sporadic ocean views. Pleasantly surprised with great weather, ambiance, and beaches made a great race weekend. 

12. Walt Disney World Marathon
Location: Orlando, FL
Race Date: 1/9/11
2011 Finishers: 13,522
2011 Race Temps: 44F/49F
2011 Results: 3:23:01, 52nd total

The place to run through multiple magical kingdoms as the sun rises before the crowds hit the multiple amusement parks. Travel to Orlando in January is low season. Typically, Disney races have you rise very early with their 5:30am race start and very crowded corrals. Many Run Disney events sell out and typically are very large field sizes for the half. If you're a speedster and start in the front corrals, you can enjoy no lines for the characters, which are mostly in the first few miles. Enjoy the magic of the race with the half, full, or Goofy Challenge.

11. Philadelphia Marathon 

Location: Philadelphia, PA
Race Date: 11/22/09
2009 Finishers: 7,465
2009 Race Temps: 50F
2009 Results: 3:29:42

If you love autumn colors, visit the east coast when all the trees change into a splash of beauty. Philadelphia is a great city to visit in autumn with comfortable, cool temperatures. Rich in US history, there is plenty to explore in museums, food, and local city culture. Race is well organized, energetic, and relatively flat course great for fast fall marathon times. Don't forget to visit and run up the stairs at the Philadelphia Museum of Art and relive the Rocky moment. 

10. SLO Marathon
Location: San Luis Obispo, CA
Race Date: March
2014 Finishers: 700
2014 Results: 3:42:54

If you love small town races that offer great organization, countryside courses and wine tasting opportunities, this one is it. Located three hour drive north of Los Angeles, my dad and I ran this one a few times. The multiple decade running event offers the marathon, half, relay, and 5K with an energetic post race festival. The rolling hills course is peaceful in the blossoming spring green fields and flowers. Worth supporting this smaller event with a big event feel.

9. Red Rock Canyon Marathon
Location: Red Rock Conservation Area, NV
Race Date: 3/5/11
2011 Finishers: 175
2011 Race Temps: 35F/50F
2011 Results: 3:38:59 2nd FOA, 55th total

Another majestic rolling hills course for the outdoor enthusiast with red rock formations and sandstone peaks for miles ahead. With a smaller field, the energy is at the start / finish then peaceful escape during the run. Watching the sunrise over the horizon is as breathtaking as they get. A great destination race to combine with other outdoor activities while visiting the Vegas area.

8. Napa Valley Marathon
Location: Napa, CA
Race Date: 3/4/12
2012 Finishers: 1,794
2012 Race Temps: 39F/68F
2012 Results: 3:22:47 BQ, 72nd total

Named the "world’s best little marathon", it has made top lists such as Top 10 marathons worth traveling for, Top 100 road races in North America, and my top picks too. In its 34th year, it pampers their runners with a duffle bag, tech shirt, spinner medal, and great post-race festival with warm soup, massages, showers, and more. Very worth your registration fee, especially at the time. The point to point course is net downhill lined with the vineyards and green open fields of Napa. This race closes every year so register early.

7. Honolulu Marathon

Location: Honolulu, Hawaii

Race Date: December

2015 Finishers: 22,000

2015 Race temps: 75F, 81% humidity, HOT

2015 Results: 3:49:19

All the main islands of Hawaii have their amazing marathons and triathlons to choose from, the birthplace of the Ironman in 1978. As one of the largest for Hawaii, Honolulu marathon starts at 5:00 am in an attempt to beat the heat. Needless to say, be ready for high temps and humidity, especially after the sun rises. Enjoy ocean views, luscious foliage, and great post race experience. 

6. Big Sur Marathon 
Location: Big Sur to Carmel, CA
Race Date: 4/29/12
2012 Finishers: 1,786
2012 Race Temps: 50F/62F
2012 Results: 3:26:45

Mesmerizing every step of the way. It is the only marathon that shuts down PCH in this segment from Big Sur to Carmel running along the jagged edge of the western world. You have miles of green enchantment eastwards and miles of blue beauty westward. Your heart will dance in delight as you run across Bixby bridge and listen to the echoing harmony of the pianist playing. Since 2010, the event added the Boston to Big Sur Challenge to add for any competitive runner who runs the Boston Marathon the same year, usually falls within 1-2 weeks of each other.

5. Marine Corps Marathon
Location: Washington DC, US
Race Date: October
2016 Finishers: 20,000
2016 Race temps: 85F, 80% humidity
2016 Results: 3:49:11

It was my father and my first visit to Washington DC; therefore, we walked about 10-13 miles per day sightseeing before and after his birthday marathon-- we felt it race day. Normally, MCM has cooler racing temps, however, 2016 was an abnormally warm race day. Great organization, amazing history, and a vast amount of things to see and do all race weekend. 

4. Los Angeles Marathon

Location: Los Angeles, CA
Race Date: 3/1/99
1999 Finishers: 16,861
1999 Race Temps: 55F/73F
1999 Results: 4:05:55, 1st

As my first marathon, I ran it side by side with my father. For 22 consecutive years, we return each year to toe the line through all forms of weather from extreme heat waves to monsoons, course changes, management changes, and race date changes. As of 2020, the field has grown to about 20,000 with a net downhill course from Dodger Stadium through iconic spots of LA to finish oceanfront in Santa Monica. Note: it does have a fair share of hills so a great race course strategy is keen for those racing for personal records. It was my first, my current personal record, and recent my fastest in this decade of my life. You never forget your first marathon. 

3. Chicago Marathon 

Location: Chicago, IL
Race Date: 10/7/12
2012 Finishers: 37,455
2012 Race Temps: 42F/50F
2012 Results: 3:18:40, 17th state

Capped at 45,000, this World Major Marathon produces everything you can desire in a very large event. With Chicago friends, I ran this event four times prior to it being transformed into lottery. Weather is a toss up in this month; typically, it tends to be very optimal racing weather. By 2014, the race is by lottery or qualification. Qualifications are more lenient than Boston or NYCM. The energy, spectators, deep dish pizza and great race atmosphere makes this world renown marathon worth running at least once.

2. Boston Marathon
Location: Boston, MA
Race Date: 4/19/10
2010 Finishers: 22,588
2010 Race Temps: 42F/52F
2010 Results: 3:28:32 BQ, 40th total

Many runners dream to qualify and run Boston, and it does deliver a memorable experience. Marathon Monday is a holiday for Bostonians, and they welcome the running community with full energy. It is full of emotion, non stop spectators cheering, and thrill from the moment you start in Hopkinton to the finish. I enjoy training throughout the year and grateful to have qualified 75 times. Expect  increased flight, hotel, and food prices on race weekend. Be prepared for any type of weather as I have experienced their historical hottest race day (2012), coldest race day (2018), and the unforgettable day that turned the running world in shock (2013). It is an inspiring international gathering worth the hard work of qualifying. 

1. ING NYC Marathon
Location: New York City, NY
Race Date: 11/6/11
2011 Finishers: 46,795
2011 Race Temps: 40F/65F
2011 Results: 3:39:37 , 66th total

As one of the largest marathons in the world, the energy is not only in the field but also in the 3 million spectators that line the entire course. Runs through the five boroughs of NYC with multiple bridge crossings; usually not a PR course as age groupers and elites tend to run a few minutes slower than to a flat course. Pro tip: practice fueling strategies for a late morning start given you will need to wait a few hours from wake time to start time, similarly to Boston. In 2011, it was my first visit to NY to run it, and I've returned a couple times for work, equally as memorable. A definite must do and favorite US road marathon.

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If you enjoyed my top 20, please feel free to share or email me if you are looking for an endurance coach or personal trainer in the Los Angeles area to keep you accountable. Thank you for reading! 

Why a Food Journal

Our relationship with food can be tricky. What many may not know is that I do struggle, almost daily, to not indulge into temptations. However, I want to make the choice to nourish my body to set an example and provide my body with best that I can. I strongly believe that our daily food choices can be a powerful tool in our health arsenal -- what we choose to consume everyday will either hurt us or help us. That also goes for what we listen to, what we watch, and what we fuel with. I am far from perfect. I am a work in progress. I have fallen, failed, and lost; however, I choose to keep trying everyday because I know what it feels like when I allow myself to continuously make bad choices. 

I started a food journal recently because I wanted to recheck myself with where I need to improve. I have strategized with a qualified nutritionist to discuss my blood work, Inbody scans (both from Regenics),  family history, and food journal to see where are the areas I can improve, because I had fallen into a very dark place in my life in 2020. I am still digging myself out of that dark place.

Two years ago that dark place began taking a huge toll on me physically, mentally, and emotionally. In a span of less than a year starting at the end of 2019, I left a toxic work environment, I left a toxic narcissistic relationship, I was attacked by a dog sending me to the ER, and then the pandemic hit. I lost my business, I lost my income, I lost my purpose and worst of all, my Max and Bruno began to lose their health. I was dipping into my savings for months... My health dwindled. My sense of will dwindled. And then I had a serious bone injury. In January 2021, I had been diagnosed with a bucket handle meniscus tear leaving me in excruciating pain to walk and with no outlook of running. It might have been collectively the darkest year of my life that compounded into a level that left me not wanting to see another day. I fell into a downward spiral seeking food and other substances to fill the dark void I had inside me. The only thing I could think at that time: what is the point anymore. I look back at that year still in pain, fear, and bewilderment. It was a very scary to not see a point in waking up the next day. After losing Max and Bruno who had been my whole world right before the holidays, I did not want to feel this darkness anymore and began making some serious changes. 

Mental health truly is what holds our spirit together. If there is someone hurting in your life, please do not give up on them. You might be the only reason they are alive. If you are the one hurting: please know you are not alone. You matter. There is hope as much as one might hates to hear those exact words when you are in that dark place. Now in 2022, my spirit is healing and wiser as I continue to work on leaving behind those demons. They are there and remind me everyday they want to re-enter into my life, but here is my pledge to myself: I am a work in progress and I am working on forward progress. Thank you for reading and being a part of my community from the bottom of my heart. 

5/11 Wed -136.2

50 - Vital 4U electrolytes (2L)

50 - 2 beets chews, 1 turmeric chew 

0 - Vital 4U vitamins

200 - salted mixed nuts 

100 - 2 egg whites, half egg yolk

50 - 1 Vital 4U energy (blue) 

50 - electrolytes (2L)

520 - Chicken Satay Trifecta Meal (51g protein, 22g fat)

200 - salted mixed nuts 

500 - Pollo Con Crema Trifecta Meal (53g protein, 18g fat)

200 - pico de gallo with fresh lime 

400 - wheat bread with almond butter

200 - milk chocolate (3) 

**2hr workout 

**3mi run with Buster 

+ 4L of Water Total

+ 2700 Calories Total

5/12 Thu - 135.2

50 - Vital4U electrolytes (2L)

100 - 1 Vital4U energy (blue), 2 egg whites 

50 - 2 beets chews, 1 turmeric chew 

0 - Vital4U supps

250 - 1 slice of chicken jalapeño pizza 

200 -salted mixed nuts 

50 - Vital4U electrolytes (2L)

510- Marsala Chicken Trifecta (51g protein, 19g protein)

200 - whole grain chips

200 - unsalted trail mix 

500 - Chicken Chop Suey Trifecta (42g protein, 23g fat)

400 - wheat bread with almond butter

200 - milk chocolate (3) 

** 2hr workout 

** 46 min ride + strength

+ 4L of Water Total

+ 2800 Calories Total

5/13 Fri - 136.0

100 - Vital4U electrolytes (2L) 

100 - 1 Vital4U energy (blue), 2 egg whites

50 - 2 beets chews, 1 turmeric chew

0 - Vital4U 11 pill packet 

430 - Meadow Breakfast Trifecta (33g protein, 21g fat)

200 - salted mixed nuts 

100 - electrolytes (3L)

250 - protein snack 

900 - 2 servings of homemade lasagna with salad, no dressing 

200 - milk chocolate (3) 

400 - air popped popcorn 

** 7mi trail run

~5L of Water Total

~2800 Calories Total

5/14 Sat - 136.2

100 - Vital4U electrolytes (2L)

100 - 1 Vital4U energy (blue), 2 egg whites

50 - 2 beets chews

0 - Vital4U 11 pill packet 

100 - Vital4U electrolytes (2L)

200 - eat IQ bar 

250 - protein snack 

500 - Trifecta meal (56g protein, 21g fat)

400 - quinoa chips and homemade salsa 

200 - chocolate s’mores 

300 - 2 servings of cheese crackers

500 - Pesto Aioli Turkey Trifecta meal

300 - extra serving meat

**10mi hilly run

**2mi walk + yoga 

~5L of Water Total

~3000 Calories Total

5/15 Sun - 138.2

50 - Vital4U electrolytes (2L)

100 - 2 beets chews, 1 Vital4U energy (blue)

0 - Vital4U supps

400 - Zucchini Mushroom Frittata meal 

200 - eatIQ bar

250 - trail mix and blueberries 

50 - Vital4U electrolytes (2L)

500 - Turkey Basquaise meal

400 -  wheat bread and peanut butter 

400 - popcorn 

50 - Vital4U electrolytes (1L)

200 - frozen grapes 

200 - milk chocolate (3)

100 - mango 

**5K race

**1hr workout + yoga

~5L of water 

~2800 Calories

5/16 - 137.6

100 - vital supps, energy + electrolytes (2L)

400 - yogurt + trail mix 

600 - Caribbean jerk chicken + salad 

500 Mango + bread with almond butter 

300 - protein snack, electrolytes (2L)

200 - eatIQ bar on trail

100 - electrolytes, sparkling water 

400 - campechana

100 - honey stinger 

600 - popcorn, chocolate (3)

**9mi trail run + yoga

~4L of water 

~3300 Calories

5/17 - 137.0

100 - vital supps, energy + electrolytes (2L)

400 - 2 egg whites, trail mix + biltong 

500 - Chicken Cordon Bleu

400 - wheat bread, almond butter 

300 - protein snack, electrolytes (2L)

500 - Chicken Caprese salad (55g protein, 28g fat)

400 - popcorn 

300 - milk chocolate (4)

**3mi run with Buster

**1hr workout + PT

~5L of water 

~2900 Calories

2022 Race Results:

1/16 - Rose Bowl Half - 1:39

2/13 - Boney Mountain Half - 2:21 (2700' gain)

2/27 - Ventura Half - 1:33

3/12 - Pasadena 5K - 1st FOA

3/20 - Los Angeles Marathon - 3:27

3/27 - Reaching For Cure Half - 2:16 (with dad)

4/18 - Boston Marathon - 3:27

5/1 - OC Half - 1:40

5/7 - Yosemite Half - 1:38

5/15 - Herbalife 5K

5/21 - Malibu Creek Trail 22K

6/5 - Mountains to Beach Half

... to be continued.

10 Tips To Lose Weight

One of the most difficult challenges endurance athletes find is to regulate their appetite. With the amount of mileage and/training we clock in, the voracious appetite ensues and it seems to be pretty restless the remainder of the day. We are hungry ALL THE TIME. Or at least that's what it seems. How many of us begin to think about our next meal right after finishing the meal we just ate? How many of us calculate constantly well if I ran this many miles then I deserve to eat this much? How many of us are thinking about that scrumptious fatty temptation right now? Yes, this is the mind of an endurance athlete, a bodybuilder, or any active athlete.

It's a physiological need to consume calories so how can we ask ourselves to deprive it of a basic human need. The real problem with weight loss is not having the willpower, it begins with changing how we view food. Below are ten simple tips to incorporate into your lifestyle from easiest to hardest. The trick to changing a lifestyle habit is first changing our mindset. If we aren't willing to change how we view our relationship with food then we will never win. Behavioral changes begin with the mind. When we willfully step back and accept food as a powerful energy then we will see that food can either be your medicine or it can be your poison. Everything we put into our bodies matters. It will either help us or it will hurt us. The relationship we have with food should then be a positive one. Positive in a way that we use it to empower us. I share my personal tips because they work not only for me but they are backed with data. Realistically, it is hard to follow all of them 100% of the time; but it definitely serves as a refresher to come back to from time to time. So whether you are physically active or not, these ten tips can help anyone make some lifestyle modifications to create a healthy well being. 

1. Food is NOT a reward. 

You are not a dog. Wholesome food is our source of nourishment. It heals. It empowers. It strengthens. It rebuilds. The effects of food are the rewards that our body receives. If parents begin to use food as a treat for their children, they begin to develop this psychological association to food. Teaching children that wholesome food gives our bodies rewards is best--not an easy parenting skill according to childhood developmental psychology. I've worked with children of all ages over the past 15 years and it matters if we view the effects of food as a reward. Our childhood habits become adult habits. Food is your medicine. 

2. Drink hot tea before or after every meal. 

Hot fluid has two effects: 1) The warm liquid begins to raise the body temperature at a minuscule level. Research has shown that on average across regions people tend to consume less during summer months versus winter months. This is due to a physiological effect whereby when the body feels on average warmer, appetite is suppressed slightly. 2) The fluid provides a filling effect on the stomach. When distension occurs in the stomach, the hormone ghrelin stops being secreted. This hormone tells our brain we are hungry. We don't want ghrelin to reach the brain uncontrollably too often. When our stomach begins to get filled, the secretion of the hormone ghrelin is slowed down. I used a tea to kick off a detox for the first 14 days drinking tea before every main meal 3 times per day. The weight loss benefit of hot tea has two physiological effects that help us regulate appetite. It's usually best to drink it about 30 minutes before your meals because it then gives you time to control and think: am I really hungry or was I just "craving" something? Downing a bottle of water also helps. MANY times we confuse thirst to hunger or boredom. So try not to eat when your bored. Drink a bottle of water or hot tea first then wait to decide how hungry you really are.

3. Eat an apple before you go out to eat. 

Sometimes we don't want to look silly ordering a hot tea in the middle of summer so pack your apples. Before you leave to go out to eat and you tend to overeat when dining or ordering out, eat an apple before your meal. It has a filling effect in addition to providing high nutrients, high fiber, while low in calorie. It's really hard to stuff our face with apples. So we helps slow down our eating. 

4. Drink your protein within 30 minutes after you finish training.

I cannot stress this enough. 1) This has importance in helping your body rebuild important micro and macro nutrients you broke down during training and that 30 minute window is crucial. It is when your metabolic enzymes are most active and will maximize the quality protein you consume. 2) Protein has a filling factor. This is also physiological. We have different enzymes in our gastrointestinal tract that help digest the three major macronutrients: carbohydrates, lipids, and protein. *Alcohol (ethanol) is NOT a carb. Review the biochemistry or ask any chemistry professor. Runners often make the mistake and call alcohol a carb. Carbs have 4 Calories per gram. Ethanol has 7 Calories per gram. To give you some perspective Fat (lipid) has 9 Calories per gram so you can see alcohol has a pretty close resemblance in caloric density to Fat. I'm not bashing alcohol at all for adult consumers, but it's important to know what we are putting in our bodies accurately. 

Back to protein: we have enzymes that digest protein later in our GI tract than carbohydrate enzymes so essentially when we consume protein, it takes longer to digest. If it takes longer to digest, it's allowing us to feel full longer. Drink your protein post workout. 

5. Carry healthy snacks EVERYWHERE you go. 

In your car, put trail mix. At work, bring fruit. In your workout bag, pack that protein or apple. Same as before. It's healthy. It's filling. And it regulates your appetite so that when you are ready to order or eat your meal, you are not ordering everything on the menu or gorging. Preparation is key. Make the time to pack your snacks. It saves on average over $4K annually if you pack your breakfast/lunch on workdays AND it saves you from being tempted to make unhealthy food choices. If you're already tired of apples, you can really choose any fruit that has a high fiber/high water content to help regulate appetite. 

6. At home, use smaller plates and utensils when serving yourself your food. 

Statistically, in countries around the world where obesity rates are lower therefore have less chronic health problems, it has been shown the use of smaller plates and utensils is ubiquitous. It really is only an American tradition where we think bigger is better in everything. In some things but not everything. Psychologically, it automatically restricts you to serve yourself less. Yes, it is a mind game we can willfully play on our own mind. Now just don't go serve yourself a second portion or else it defeats the purpose. Right? Sit farther from the serving area. Have a fruit salad with yogurt and mixed nuts ready to eat after your meal. Put away all remaining left overs before you go serve yourself again. If you are trying to lose weight, don't go to buffets or all you can eat places. You have goals so place yourself in conducive environments to those goals. It's the little things that collectively helps. 

7. Be aware of your environment: avoid eating in red rooms. 

I have a science background so I tend to like things backed with data. Statistically, research has shown that the average person will eat more in a red environment versus a blue environment. Something about red and how it's received in the retina then signals the brain to eat with a sense of urgency. Why do you think McDonalds is red? THAT was not a coincidence. Think about a lot of unhealthy fast food restaurants--there is a lot of red. A lot of these companies are tempting you more than just with their food. They have studied the psychology of eating. It's easier to play when we know the rules.

8. Keep a food journal. 

Keep yourself accountable and write EVERYTHING down, at least when you begin for a few weeks. You may not know the calorie content of everything so begin doing research. Look at nutrition menus. Google food products' calorie content. If you are committed and serious to losing weight, this is not work. It's empowering. You have the power to decide what quality of calories are entering your body. What you will find immediately is healthier food options tend to have lower calorie content; therefore, you can consume more and intake MORE empowering nutrients. You feel healthier. You are more energetic. If this is too cumbersome, which might be time consuming to do all the research, this is where some might opt to hire someone to do the research for them: basically create a meal plan for you. It's just like a training plan; it takes daily prep with the right tools if we want to see an impact. But anyone can write down everything you eat so start today IF you are serious about weight loss. "Ain't nobody got time for that" mindset will not get you to your goals. If it's important, we make time. We manage our time. 

9. View wholesome, colorful, nourishing food as fun. 

When you begin to self educate yourself of all the healthy meal recipes that are out there or hire someone to do the meal prep for you, you will see it is far from boring. The most amazing physiological thing about the body is that it is adaptable. After a few weeks of adopting healthy eating habits, your enzymes change. Your palate naturally changes (taste bud cells are constantly transforming). Your blood composition changes. Your body begins to then crave healthy food. Don't believe me? Observe anyone who eats healthy on a regular basis. They, most of the time, are pretty excited about it. Because it no longer is an obligation. It becomes something our bodies craves and has physiologically adapted to. If a very healthy person goes on an unhealthy eating binge for few weeks, their body will react almost like it's going through a toxic process. Keep in mind the same thing is in the reverse. If you eat relatively unhealthy, trying to transition into healthy eating will be difficult, however the body and palate adapts to crave healthy choices. 

10. Change our relationship with food. 

I introduced this in my introduction because this point serves enough importance to begin and end with. Food has a powerful effect on our bodies. It has the ability to empower and regenerate every fiber of our body. At the same token, consumption of unhealthy toxic food choices are making micro damage to our insides, our arteries, our blood, and our organs. Each time we consume food, we make the choice: will I help my body be strong? Or am I willing to hurt it because my mind says it's ok? Out of sight out of mind can hurt us. Just because we can't see the damage doesn't mean it's not there. I'm not saying you have to give up all those guilty pleasures forever. Absolutely not. I'm human and love my desserts. I've just changed my relationship with desserts that it isn't a reward. It's calories with some nutrient content that I give myself permission to intake because I've monitored all week what I've been consuming. Not a reward.

The beautiful thing about our bodies is they are resilient. In the majority of cases, it will bounce back when we give it the tools to bounce back. The relationship I have with food is fluid. Contrary to what most may believe, I CANNOT eat anything I want as some lean athletes can because when I do, I gain weight easily as obesity/overweight runs in my family. This is why I wrote this article to revisit when I struggle through emotional periods and share with others that it is ok to start over again. Most of the time, I am very good with my lifestyle of eating because of two primary goals that I hold very high in priority: 1) I want to perform at my peak athletic performance as often as I can, which translates into a daily high energy level and frequency in racing. 2) I want a high quality of life as long as possible since chronic health problems and obesity have taken the lives of three of my grandparents (the leanest, most active one lived the longest and highest quality of life until age 94). This is why it is so important to me to eat healthy, encourage others to eat healthy, and most importantly, "make" my parents eat healthy. It took years to change old habits in them and myself about 15 years ago, but now I am proud they look better now approaching their 60th decade of life than they did 20 years ago. Genes are not an excuse. It's a reason more to empower your choices. Empower your mind. Empower your body by viewing food as the most powerful choice you make daily to ensure a high quality of life today, tomorrow, and for a lifetime. 


Please feel free to share with anyone you feel could benefit.