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The Personal Ramblings of Samm Diep

live ~ laugh ~ love

Category Archives: Health/Fitness

This recipe was given to me by my friend and trainer Michelle. Of course, I made a few tweaks to give it my Cherry Bomb stamp of approval. I made a HUGE batch to take with us to this year’s Derby City Classic and my husband loved them! We practically lived off of them for 10 days straight.


  • 1/2 cup Unsweetened Applesauce
  • 1.5 cup Rolled Oats
  • 1/2 cup Shredded Coconut
  • 1/2 cup Dried Cherries (any dried fruit will also work)
  • 1/2 cup Semi-Sweet Chocolate Chips
  • 1/2 cup Lite Maple Syrup
  • 1/2 cup Peanut Butter
  • 5 scoops of Cookies n’ Cream Protein Powder
  • 2 Tbsp Flax Seeds
  • 2 Tbsp Chia Seeds
  • 1.5 tsp Cinnamon
  • 1 tsp Vanilla Extract

Mix all the ingredients together (which can be a work out all in itself) and press everything into a bar pan or shallow dish. Refrigerate and cut into bars. I (well, my mom helps me) wrap each bar individually to store in the freezer.

These are SO yummy!

If you’re in a pinch or don’t have a way to keep your protein bars refrigerated, Pure Protein are my favorite store bought protein bars…

They come in 9 delish flavors though I’ve only seen 5 of them in stores.

I usually get the Chewy Chocolate Chip or the Chocolate Deluxe. Marc really likes the S’Mores.

They each have about 20 grams of protein, less than 5 grams of sugar, and roughly 200 calories.

You also get quite a bit of protein for your buck. They’re pretty reasonably priced at Target (under $6 for a box of 6).

I always keep a couple in my bag and pool case.


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As promised, here are some more panoramic pics taken with my new camera. These were from Thursday’s ride around the park.

This one was taken as my favorite spot, just after my least favorite stretch of the ride, enter the park again and seeing nature….

These are of the swim beach, where I do most of my falling…

And here’s one we tried to take of two me’s in the Halloween department of Target yesterday…

Riding my bike so much lately has really given me a whole new appreciation for not stopping on top of the crosswalk when I’m driving my car. Not that I ever really did that before, but it’s amazing to me how completely not alert people are when they’re in their cars. So many people aren’t even paying attention when they pull up to a light.

I’ve gone solo on my past few rides so I got to take Winfield’s bike, which is WAY better than mine. At least he has some kind of suspension. My bike is some super cheap Schwinn mountain bike that my mom won at a raffle at work from Bicycle Village. I probably could’ve paid to get an upgrade at the time, but who knew I would ever even use it. I was basically right, it’s been hanging in my garage for at least the past six years, that is….. until now.

So, I have this thing about falling. Part of the problem is that I never rode a bicycle when I was a kid. In fact, I never even learned how to ride a bike until I was an adult. Even then, I’ve gone riding more this year than all of my life combined. I’m just not that strong of a bicyclist.

I’m not great at yoga and I can’t take both hands off the handlebars. All that, combined with the fact that I just don’t think I’m very balanced makes for a wobbly Samm and a recipe for bruises. Who cares though? I still enjoy myself.

Tuesday’s ride was absolutely brutal!

After a recent random fall on Winny’s bike, I tried to take it out on Tuesday but when I turned the corner and tried to change gears, the bike just locked up on me and the chain fell off. I don’t know what happened. I don’t know anything about bikes so we’ll have to get it fixed.

So, I ended up taking my bike instead. On this day, it was so windy I could hardly stand it. It was massive headwind the entire time and the crazy thing is that I was going in a big circle so you’d think it would be behind me at some point. Good grief!

On Thursday, when I got my bike out of the garage, the front tire was flat. Not knowing anything about bikes, I decided I’d just pump it up. I got exactly two miles away, just to the entrance of the Cherry Creek State Park when I noticed it was completely flat again. I guess you can’t do that. Not knowing what to do, I called my neighbor Jeff to come pick me up.

On the way back to my house I said, “I guess I’ll just go rollerblading instead today.” “No,” he insisted, “It will just take me a minute to fill the tires on my bike and you can borrow it.” “Are you sure?” I inquired. “Yes,” he insisted again.

He grabbed the air compressor and filled up the tires on his bike and within minutes I was on my way. I was very happy with his pretty red bike that also rode WAY better than mine. I was filled with excitement at the thoughts of where I would ride to today.

Then, just as I got into the entrance of the state park, just a quarter mile farther than I had made it with my own bike just minutes before that, I hear a “click, click, click, click…” I slow down to see what the noise is when, “POP!” I heard the loudest, scariest explosion I’d ever experienced! The back tire completely blew up and once again, I was stranded, two miles from home.

At this point, I gave up on doing any sort of cardio for the day. I walked the bike two miles back to my house to join the carnage of the other two bikes. There are now three bikes in my garage and they are all out of commission. Who goes through three bikes in one week? Brutal…

Since last I posted, Winny and I have really become quite proficient on our bikes, well, he has. We’re still more leisure-riders but we’ve definitely made it pretty far these days.

We’ve been going regularly on Tuesday and Saturday early evenings and the weather has been amazing! This past Tuesday, Winny had to work so we were forced to ride at high noon. At one point, my odometer said it was 105.5 degrees!

On Tuesday, we rode over 16 miles and I can hardly believe we survived!

I treated us to some Fruity Protein Pops afterward that I made the previous night. (mango, pineapple, bluberries, lowfat soy milk, lowfat vanilla yogurt, and chocolate protein) They were YUMMY!!!

My fridge is pretty stocked right now with all kinds of fruits and veggies. I love that about summertime! Currently in the fridge: nectarines, mangoes, papaya, grapes, grape tomatoes, pineapple, watermelon, plums, celery, romaine lettuce, avocados, and alfalfa sprouts.

I’ve also been on big salad kick lately. We made a huge cobb salad at my friends Greg & Dolly’s house last weekend.

I’m really finding a nice balance this summer between working out, outdoor activities and pool. I love how everything I need fits perfectly in the Miata too!

I have almost become a proficient bicyclist.

Winfield and I drove our bikes to Village Greens Park and started our trek there, circling the softball fields a few laps until the rain finally stopped. It was the perfect warm up.

The stretch parallel with the highway was so hilly that I suggested we just keep going, all the way to my house, and then I drove us back to his truck. Total distance: 7.6 miles

7.6 miles total

When I’m in Minneapolis at Mike‘s place, I do a lot of cooking. I’ve never had any formal training, but I love food and I know what tastes good. It’s fun experimenting and having a guinea pig that will eat pretty much whatever I put in front of him. Obviously, some dishes are better than others.

Lately, since I’ve been home and Mike left for his home, I find myself eating out a lot, purely by circumstance. Lunch meeting here, get stuck out too late there, next thing you know, I’m totally off my eating schedule and not even making healthy choices.

So, I’m back on the wagon this week!

On Sunday, I FINALLY went grocery shopping since I’ve been home and stocked up on all the yummy goodness that I like.

Today’s menu:

one banana
protein shake made with organic light plain soy milk

Gourmet chicken salad sandwich
with Ocean Spray Blueberry Infused Craisins and blue cheese crumbles with melted havarti cheese and a little roasted chipotle spread on lightly toasted 100% whole grain wheat berry bread. YUMMMM!!!


We’ll have to see what’s available at the networking meeting I’m attending this evening. I’ll give myself a break since I rollerbladed about 5 miles this morning.

Hope you’re making the most of your summer sunshine!

Traveling light…. This is a concept I am not that familiar with. It’s not for lack of being an organized traveler nor that I’m a high-maintenance girl (although, I do have a weakness for fancy skin care products). It’s simply that not since 2002, have I once boarded an airplane without checking a bag.

You see, ever since 9/11, I’m required to check my pool cues when I fly with them and since I have mostly been traveling to tournaments in the past few years, I have yet to fly without them.

So, because of this, I have an over-sized duffel that and I just throw everything into, cues in the bottom, clothes all around it and on the second story.

In just a few hours, I’ll be boarding a plane for HON by way of PHX & LAX. For the first time in over 7 years, I will not be checking a bag. Since this is a family ‘vacation’ that will not be revolving around pool in any way, I decided I’m not bringing my pool cues.

What did this mean?

  • I had to actually purchase 3oz containers for my liquids, gels, etc. (not because I don’t know how much 3oz is but because I wanted the small, cute, matching containers that would fit handily in my carry-on bag) Typically, I just bring my normal or medium sized bottles and check all my toiletries so I don’t have to worry about it.
  • I had to make sure I didn’t have any nail clippers, cuticle clippers, or sharp tweezers (just in case) with my toiletries.
  • I have one large borrowed backpack and another borrowed carry-on, both from Mike.
  • I went through just about every pocket and extra pouch and bags to remove misc. items that might weigh me down or take up any excess room.
  • I’m only bringing two pairs of shoes. (Yes, seriously.)

The other exciting part of my decision means that I’ll get to walk right up to one of these guys at the airport without having to wait in line to drop off my checked bag.

Last night, I decided to hop on my rollerblades one last go-around before leaving town. I got a little lost along the way but that’s all part of the fun, right? It’s so awesome how late the sun stays out around here (that is, on the days that it actually comes out).

Google estimation:
7.0 miles
36 minutes

I guess if I had some sort of, say, compass or gps or phone or any type of sophisticated modern technology device with me, I might not have gotten lost and I could’ve shaved off that extra half hour or so and done it in the 36 (biking) minutes that they suggested rather than asking the neighborhood kids and parents and random people for directions to get back on the bike trail and getting home in an hour and some change.

I did bring my workout gear, gloves, and gym shoes so I plan to not fall too badly off the wagon this next week.