All photos are by Ray Gordon. There is a public album with more photos on Facebook, which should be accessible even if you aren’t a Facebook user.

Linda Sherman with Mayor Carvalho and Race Prize

There were four races: 5K, 10K, 10 mile and the 1K keiki (children’s) race. This is the article I wrote on Our Best of Kauai about this race and the Paddle Fest Koloa Plantations Days events that Kukui’ula Outrigger Club is hosting.

Official race results provided by JTL Timing:
Tri Kauai 5K
Tri Kauai 10K
Tri Kauai 10 mile
Tri Kauai 1K

If you want to stay fit, living in a place where it is easy to get exercise outdoors is a great start. Kauai also has the advantage of very pure air. I make my living primarily at my computer so I still need to discipline myself to make time for daily exercise. I have some more tips about fitness for computer workers on Boomer Tech Talk.

Koloa Plantation Days Fun Run 5K Race Start

Fran McDonald Managed Family Fun Run for Kukui'ula Outrigger Club

Sprinting for the Finish

Fellow Paddler Melissa Burovac and I Before the Races Started - Melissa Won 2nd Place in Her Age Group for 10 Mile Race

Awards for the 50 - 59 Women Race Winners

Stretching

Fran McDonald Showing Race Awards

I think I was the only person running today in tennis shoes rather than running shoes. Maybe I’ll break down and buy a pair of running shoes. What’s your exercise of choice these days?

I was grateful for the LA Times response and accompanying comments from readers. GrandpaG’s was one of my favorites:

I just finished reading the Time article and was incensed at both the premise and the failure to recognize that any endeavor, weight loss, finances, relationships or career, requires at least a modicum of self control. Time has for years published articles absolving fat people of responsibility for their condition. Time has variously attributed obesity to genetics, brain cells, food processors and now exercise? Weight loss is a simple mathematical formula, regardless of how it may be more difficult for some to achieve than others. Calories in vs. calories out.

August 22, 2009

A major point of the Time Magazine article is that the benefits of exercise are undone by people rewarding themselves with high calorie treats. If this is true for a significant number of people, it is a sad state of affairs.

I do some kind of exercise every day. There is no reason to be starving before you exercise. I have never found exercise itself to make me hungry. I enjoy exercising because it makes me feel good. I’m sure there is some tipping point to getting started in this direction but I am confident it is worth it.

I frequently get asked how I stay fit. My regime is fairly simple, and I do not feel in the least bit deprived. I am never hungry, I am rarely sick and I generally feel great.

1. Lots of omega 3 rich mackerel, salmon, black cod and tuna (not from a can) – fabulous for your skin!
2. Secondarily tofu and turkey
3. Lots of vegetables (moderate legumes and corn), baked yams are OK
4. Brown rice
5. Lots of water
6. Nothing white: bread, rice, potatoes, mayonnaise
7. To the extent possible, no refined sugar, no bread (watch out for Chinese dishes cooked with sugar)
8. Limit alcohol to 1 – 2 times a week
9. Use olive oil, forget butter; nothing fried
10. Daily exercise

During a diet phase: NO carbs at night works like a miracle.

During maintenance (not diet) phase it is OK to go off these guidelines once a week.

I eat sugar-free high fiber cereal with fruit for breakfast. I fresh grind 2 tablespoons of flax seeds and add to the cereal. This is easier than it sounds: buy a cheap coffee bean grinder and dedicate it to this use. I use light Silk or skim milk.

I do not believe in “no carbs.” I do trust in the glycemic index – and with much regret have therefore given up beer and fruit juice.

I also take some high quality vitamin supplements.

Last year, I wrote about how to order well when you dine out .

I believe that we have a great deal of power in our lives. The first step in taking charge of that power is realizing just how much we can create ourselves. This applies not just to fitness, but to relationships and many other important areas of our lives.

If you work for a corporation (and today with many of us gratefully clinging to any job, who is to complain) you likely have no choice on where you sit during the day. If you are lucky, you can see out a window or they let you work remotely.

Even if you work in an office, you still do some (a lot?) of work from home. When you are not working for pay, you are likely still spending time on your computer at home.

So what is the view beyond your computer?

I decided to post this “Hard at Work” on my Posterous blog to reply to frequent “have a great time” “enjoy your vacation” comments when I mention I am currently at my house in Kauai. It really is possible to work in a beautiful place.

My theory is that you will certainly feel better if you are working in a beautiful place. A view is a gift to yourself. A message that “I’m worth it”.

I am collecting photos and blurbs about your working view. Can you please send me a photo of your view at work by e-mail or with it’s URL on Flickr. Please include a web URL you would like me to link your name to. A bit of explanation would be most appreciated. I will pull them all together for an article on this topic. Please use #ViewAtWork for Twitter, Flickr etc. My e-mail: Linda.Sherman at CourageGroup.com Photos are posted in this ViewAtWork Flickr set until I publish the compilation article.

In the photos I posted from my lanai, I first attempted to take a photo of my computer screen with the view beyond. My MacBook screen is bright and beautiful but it is really hard to take an effective photo like that. So let’s just say we believe your computer screen is somewhere below your camera lens. If your work has nothing to do with a computer screen, please note. Scenes from restaurant kitchens and construction sites are welcome!

If you like, please come discuss at Liz Strauss’s fabulous Tuesday Open Comments Night. There is a Facebook event sign-up I put up (this does not yet include Liz’s traditional network who will also show up).

Here is an example of what I am talking about, graciously provided by Marsha Collier:

I started working at home in the mid – 80s, when no one took you seriously if you worked at home. I wanted to be near my daughter, and I had contracts from retail marketing clients, there was no way I couldn’t do this at home. I had a 2 car garage and moved the car out. I had a big window put in, the garage rewired for phones and extra electricity, put in a drop ceiling with fluorescent lights, put in an air conditioner and had carpeting put down. I went to a used furniture store and got desks. When you were inside, it was a real office.

Ten or so years later I moved to a new house. I knew the value of being able to walk away from my work, and didn’t want papers or computers anywhere where I could relax. Nothing in my living space. So I had a room built off the garage and kitchen for my office. I love it (although it’s dreadfully messy). When the stress gets too much, I look out through the French doors (always keep the side vents open so I can hear the birds chirping at the birdfeeder)..

The attached pictures are from my desk and the second while standing at the French doors. I get a peaceful feeling whenever I look out. I love my home office.

Marsha’s view from her desk

Marsha’s view standing at her french doors

Thanksgiving is a nice tradition because it provides us with a ritual, a turn at the table where we can share the things we are thankful for.

My top 10 list:
1. being born: my parents for their genes, their shelter and the preparation for life they gave me
2. excellent health, vitality: a body that kindly responds to my efforts to stay in shape
3. food: access to nutritious, healthy food and lots of water
4. husband, Ray: thoughtful, handsome, smart, fun, partner in all endeavors
5. friends: off-line and on-line
6. internet: I’m addicted
7. moments in Kauai: this is a very special place
8. mixing: interesting gatherings, anywhere
9. my current projects: stimulating
10.my past experience: privilege and a pleasure, no regrets

Please share what you are thankful for and feel free to provide a link to your blog post on the subject.

Here are some select Thanksgiving posts (updated):
Preparation:
EmpowHer.com Healthy Thanksgiving
“New York Times” Organize to Innovate – The CEO of Thanksgiving
Humor:
“Guanabee” Thanksgiving with Relatives
“Wired” 20 Turkeys of 2008
Thankfulness:
Guy Kawasaki 10 Tiny Apps for Macintosh Users
Mashable on Tweetsgiving Fundraiser
Jerusha Stewart – Say Thank You
Valeria Maltoni “Conversation Agent” Thank Your Customers
Todd Jordan – Thankful
History:
Los Angeles Times History of Thanksgiving

Then going back to strict maintenance isn’t enough. It is time for another diet. Sigh.

When I saw the video from Ray’s 888 birthday party I knew I had to go on a diet.

When I need to lose weight, I eat lots of fish, tofu and veggies. High fiber, no sugar cereal with fresh ground flax seed, a small amount of fresh fruit and skim milk or light soy milk for breakfast. Fish or tofu with veggies and a small amount of brown rice for lunch. NO carbs for dinner, fish or tofu with veggies.

I prefer Zero tolerance on sugar. I find it easier to “just say no”. I can get vicarious pleasure from smelling my companion’s desserts. Leading up to this diet, I was sampling desserts and had developed a craving.

Every year that goes by, brings less wiggle room in what I can eat. And dieting takes longer. This time it took a full month for any weight loss to kick in.

Diets are harder for women. Usually, men have a higher percentage of lean muscle mass which makes it easier for most men to lose weight more quickly. Any diet and maintenance of weight must include very regular exercise. I try to get 30 to 60 minutes of aerobic exercise every day and light weight training 2 or 3 times a week.

The issue of how to enjoy eating out without gaining weight came up in a discussion about the new Los Angeles restaurant CRAFT on SingularCity. It is possible to have a wonderful meal at CRAFT and other great restaurants without gaining weight simply by following my ordering guidelines:

How to Order Well:

Don’t Order List Key Menu Words:

Butter (butter sauce, cooked in butter)
Fried (the only exception is fried tofu)
Pasta
Rice (with the exception of brown rice)
Cream
Bread (includes buns, sandwich bread, croutons and phylo wrappings)
Tortilla
Cheese
White Potato
Sauce (caution for anything with the word sauce – ASK if it is heavy)
Dessert: except for fresh fruit, tell them you don’t need a dusting of sugar
Corn
Go easy on beans
Go easy on salad dressing

Do Choose These Menu Items List:

Fish
Vegetables
Tofu
SMALL portions of white chicken, turkey or pork meat
Brown rice (small portions)
Yam (small portion, no butter, no maple syrup)
Fruit (not canned)
Olive Oil

Beverages:
During the diet phase, I keep alcoholic beverage consumption to once at most twice a week, keeping quantity to reasonable limits.
If you like tonic drinks, use diet tonic.
Drink lots of water.
Just forget about fruit juice, soda and any sugary drinks.

Especially if you are at a fine restaurant, your waiter should be able to assist you if you explain what you want to avoid. Be careful with fish advice. Fish oil is good for you. Don’t let the waiter steer you to a species of fish that is dry.

I have had several jobs in the food and beverage industry and learned how to order out of necessity.

Please let us know any ordering tricks you have learned.

Update: My follow-up to this article, back in shape, Take Responsibility for Your Fitness.

Stephanie Quilao who spoke on the “Coming Out” panel had this to say:

The big theme that came out of the session was that having the bravery to come out on your blog helps others feel less alone, and again, that is why I love blogging, the power to comfort and help others on this journey we call life.

I met Crystal McKee my first night at BlogHer (July 17). Her kindness is an inspiration.

Crystal and Amanda

I had the opportunity to mention the important Ask and Share health site EmpowerHer.com to Crystal and other generous women I met at BlogHer who are willing to share information about health conditions in order to help all women. These women included Shannon Lowe Rocks in My Dryer, @slackermama Marilyn, and Erica Barrie.

@whymommy Susan Niebur has gathered twenty brave mothers to share stories. Susan was on a great panel “Blogging Community as Healing Force” where I was also able to meet Laurie Kingston and LoveBabz.

Susan Niebur

Women helping other women get in shape were a pleasure, including @DebRoby Debra, and Sahar Aker Fat Fighter TV.

Stephanie Quilao brought up one of my favorite themes in her Back in Skinny Jeans blog: “I would have enjoyed at least one session that was dedicated to the ‘fabulous and single.’” I too would really like to see a panel on “Single Life” at BlogHer09. It could include the popular blogger and fabulous single mom, Rachel Sarah (caught here on a BlogHer break).

Rachel Sarah Single Mom Seeking

I am happy to say that I was able to meet and begin relationships with a broad spectrum of women.

Non-Mommy Bloggers were well represented. I enjoyed meeting these women: @everydaywonders Vanessa Longman, @lizrizzo Life and Love in the La La, @glossedover Wendy Fenton, @moddivorce Helene Taylor , Stephanie Shkolnik Fabulously 40, @hermedia Kay McFarlane @lapetitchic Katie Sloan Dornblaser, @Bayjb Jessica, @katelin Pretty Sandy Feet, @jamielovely , @freeandflawed Jenn, Melissa Silverstein Women & Hollywood, Jamie Risdon Lentzner Jamie’s Painting & Design, @elkit Elke Sisco, Amanda Wolfe, @Kanter Beth Kanter, @ShannonRenee, @megansmith Megans Minute and @kimberle Petroville. Mary Ostyn is in a category of her own.

There were women helping women in many ways, Elise Bauer provided blog traffic building tips.

Staying through the Unconference on Sunday was a good decision.
There I got to enjoy nuts and bolts discussions with @amnichols The Write Spot, @mamacita Jane Goodwin and others.
I had fun with a mother and daughter team, Catherine Morgan who led a health & wellness session, and her mother, Frances Ellen.

The Unconference provided the smaller group really nice access to the BlogHer Folks, like @dtanton Denise Tanton and Liz Henry. And of course the BlogHer founders, Elisa Camahort, Jory des Jardins and Lisa Stone.

Saturday morning’s keynote provided ample opportunity to meet the speakers. Stacy Morrison, editor-in-chief of Redbook, graciously stayed for about an hour to accommodate the long line of bloggers wanting to meet her. All three women did a great job sharing with us about Hybrid Media. Stacy was particularly captivating.

Stacy Morrison

Shireen Mitchell captured an audio interview for her blog with Essence Director, Digital Development, Lesley Pinckney following Lesley’s participation in the Hybrid Media keynote.

Shireen Mitchell and Lesley Pinckney

What session would you like to see added to BlogHer09?

If you haven’t yet seen this Ted 2008 video of Jill Bolte Taylor’s experience of her stroke and what she was able to learn from it, please find 19 minutes and watch it. You will be glad you did.

Following Jason Calacanis’s recent keynote address at Affiliate Summit West, I was motivated to check Maholo’s entry. Good job.

Camaraderie and information exchange among booth tenants was one of the benefits of participation. After many years abroad, I continue to be impressed at how generous Americans are with tips, information and advice.

If you are doing Pool, Project, Accessories the Show, Moda or Market, they are at the Venetian so it seems obvious to stay there. At the same time in Vegas is Magic, the grand daddy of apparel shows at the Hilton and WWIN (Women’s Wear in Nevada) at the Rio. We met a group that stayed at Treasure Island, across the street from the Venetian and they were very pleased with their decision. The room price is $100 less than the Venetian and the only disadvantage appeared to be that their pool is closed in the winter. Venetian’s pool is open but only till 5PM so once the show starts you can never use it. I was grateful for the pool the one day I used it. It is gigantic. The room at the Venetian was nice, service gracious and I loved the multiple head shower but maneuvering between towers to reach key destinations around the hotel definitely brought into question their ability to space plan.

We arrived on the 11th so we had 4 nights of dinners on the Strip. Our meals were biz dev related meetings so we wanted to get them right. We had driven in from Los Angeles and would probably have benefited from hitting some of the interesting sounding places listed in Zagat.com that were at some distance but there is definitely a tendency to settle in and stick to places within walking distance.

We ended up at Studio House at Treasure Island, Bellagio’s Buffet, Venetian’s Bouchon and Tao. Studio House had a nice terrace and the Japanese food was pretty good but over-priced and service was not that great. As buffets go, Bellagio’s was excellent (as promised in Zagat) with great variety of cuisines for a good price (just under $30 with tax). Venetian’s Bouchon’s cheapest entrees were $28 and you still needed to order an appetizer or side but the food was good and it was blessedly NOT on the “canals.” Nice, quiet atmosphere for group conversation. Try and get a table on their terrace. Unfortunately it was very windy the night I was there and there was a sand storm so I was happy to stay inside. Eating at Tao is an event. Cool atmosphere, people watching and good enough Asian food. Miso sea bass and the seafood hot pot are my recommendations. Not cheap but considering the experience, it feels worth it. Volume is high so the person you sit next to becomes very important. When you eat there, they give you a VIP pass to their nightclub. If you are just stopping in for a drink (good glass wine list) the complementary wasabi dried peas served with your drink are totally addictive. If you haven’t already discovered it, miso anything fish is almost always a great dish. The most traditional is miso black cod. The Japanese name for the preparation is “saikyo.”

Speaking of peas, I went hunting for Accessory Pea products for my TwitterBud Susan Reynolds. Came up with some definite possibilities.

Final tips: always bring very comfortable shoes because you will definitely be walking even if it is only inside your hotel and something warm for the dramatic change in temperature with desert night.

Please share your Las Vegas tips.