Small steps to be healthy

Working for the AHA, I get the opportunity to attend presentations from amazing doctors, scientists and researchers. Most recently, I helped put together a "Lunch & Learn" for the employees of one of our Heart Walk sponsors. We had one of our volunteer docs, a cardiologist, come and speak to the group about small things they should do to be healthy. I found his presentation to be extremely knowledgeable, practical and funny.

Here are the main action items I took from his presentation that we should each be doing:
  • Eat 6-8 dark chocolate covered nuts each day (antioxidants) 
    • He called these our natural pills
  • Eat 6-8 regular nuts each day
  • Consume 2 tablespoons of olive oil per day
  • Eat 2 fistfuls of vegetables a day
  • Eat 1 fistful of fruit per day
  • Eat an oily fish once a week
  • Allow yourself no more than 180 minutes sitting down at one time - Get up and walk! Exercise boosts your health exponentially but sitting for longer than 180 minutes at a time, cuts the benefits of your exercise in half)
  • Get 7 hours of sleep (Less than 6 hours of sleep and more than 9 hours increases risk of diabetes and cancer)
  • The fitter you get (at any age), the younger you get biologically
  • Meditate twice a day for 20 minutes each
  • The best meds you'll ever get:
    • Meditation
    • Exercise
    • Diet
    • Sleep

If you can't do all of the things right now, he suggested that you choose one or two to work on.

I found these steps to be simple, manageable and he had the scientific research to back each up.

Changing the view of our world... and Sea World

The joy of having Netflix is that now Matt and I can watch documentaries we never would have before. We learn about anything from juicing and the food industry, to hard hitting things like national debt and bullying, or silly things like man hair, living from craigslist or what true happiness looks like around the world. One of our favorites are watching features on nature and the animal kingdom.

Lately, Matt has been watching documentaries on killer whales. I only caught about 15 minutes of the first one called "Blackfish", but it was disturbing enough that I've had nightmares since. It talked about life for the killer whales in captivity and the things that Sea World (and other whale keepers) don't say. The poor living conditions of the whales - the whales being kept in small, dark cages when not performing, the horrible life of a male killer whale in captivity being "raked" by the female whales in a matriarchal society and only being rewarded when they do what the trainer wants.

I, unfortunately, saw footage of a trainer being "played with" by one whale at Sea World - a whale who has a history of aggression and "incidents". This man nearly escaped death and the whole sight was horrifying!

Now I've heard of this situation once before, but not as often as the documentary showed. And not all killer whales do this. The worst part is that this whale - who has a history of aggression and killing trainers -  is being bred by Sea World. Actually this one whale's sperm has been used for 50 percent of the whales in the Sea World system! Really?! Who thought that was a good idea?!

Both documentaries we watched mentioned that there is no history of any killer whale in the wild ever hurting - much less killing - a human. Shouldn't this be proof enough that killer whales don't belong in captivity?!

This show shared a story about an animal park in Spain that Sea World sent four whales over to. The park was not ready when the whales came, but the greedy owners didn't want to lose any money so they opened the park anyway. The whales got sick from eating - yes eating - the pool and at least one trainer was attacked and killed by one of the whales. They showed footage of a Sea World executive being interviewed saying they had never heard of this theme park - even though their whales and trainers were sent over and were there at the time when this young trainer was attacked.

Even if half of what we saw was not completely accurate, I still have no desire to ever go to Sea World again. Just horrible!

Luna the playful whale
The second documentary was much less scary but disturbing in another way. This one was called "The Whale" and was about a baby killer whale named "Luna" in Vancouver, Canada, who was separated from his family. Whales are very social creatures and little Luna was lonely. So he started interacting with the people of the Nootka Sound and became somewhat of a local pet. The townspeople loved him and Luna had a new family - until the local department of fisheries got involved and made a mess. They worried that human interaction with Luna would endanger him, and they fined people $100,000 who talked, petted or even looked at Luna. So Luna spent several lonely years trying anything and everything to get people to play with him. Seriously it's the saddest story ever. One scientist offered to lead Luna down to his family but the officials wouldn't allow it.


After several years, the officials decided they were tired of fighting with the locals. They decided to capture him and fly him - not let him swim - down to his family. Again, why do people think they can make a decision for this poor animal. Makes me so angry!

When people started looking into the officials plan, they realized that a decision was made to sell Luna to a theme park if his family didn't accept him. Angry! 

The local people now fought even harder to try to protect their little friend and keep him out of captivity. 

As the officials built the pen to capture Luna, a local Native American tribe got in a canoe and drove around singing to distract Luna and keep him out of the pen. It was the cutest thing ever because Luna was so happy playing with them. The efforts of this tribe paid off because eventually the officials gave up trying to capture Luna. But then they want back to fining people who interacted with him. Why they never called up the fisherman who volunteered to lead Luna down to his family or just left him alone to play with the townspeople is beyond me?!

Lonely Luna went around getting into trouble with no one to play with - not understanding why he was being ignored. And at the age of 6, he was killed by playing too close to a tugboat.

The whole story is the saddest thing ever and makes us both angry at people who make poor and selfish decisions for animals. Never again Sea World... never again. 

As a result, I told Matt I'm not watching any more killer whale documentaries - it's too hard for me not to get upset and want to go punch someone in the face. Matt, of course, already has a third one queued up. Silly man :)  








Life in Sunnvyale

I realized the other day that we never did blog about the town home that we moved into in April. We had to leave the toxic apartment area in Mountain View and we moved just two freeway exits down to Sunnyvale.

We left an old, remodeled town home that was about 800 square feet to a brand-new condo with about 1200 square feet. And we could not be happier!

We have our own two-car garage which holds our cars, bikes, and all of our stuff. Our garage is on the ground floor and our living room, dining room, kitchen, laundry room, and half-bath on the second floor. Then, we have two bedrooms and two bathrooms on the top floor. Lots of stairs, but so worth it!

And one of the best features is that the condo is built energy efficient, so really we pay less in utilities than we have ever paid... especially compared to our apartment in South San Jose, which had electric heaters and a swamp cooler costing us sometimes $160 a month just in gas & electric.

Here are some photos of our beloved complex:

A little oasis in Sunnyvale across from a Mexican grocery store and tucked behind a tech campus

Spanish-eclectic style
Even more beautiful at night


Matt's favorite feature - the community theater room in the clubhouse

The fire pit outside the clubhouse

I don't feel like taking photos inside right now so here is what I found online to show the inside:
My favorite part of our home - the spacious bathroom with the tall counters, high ceilings and double sink

As you can tell, Matt and I are very happy here. Although we had to pay more than $500 more to live here, compared to our previous place. Our lease ends in April and we were recently informed by the owners that they are raising our rent $400. I mean $400 is a huge jump! We really don't want to move but we also want to finish paying off all of our our student loans this year.

Such a dilemma!

Happy Holidays and New Year 2013


So much is new in 2013. A new home, new car, and new jobs!  Yep, we moved again! We were reluctant at first but we love our adorable townhome in Sunnyvale. Here’s to  hoping we don’t have to move in 2014.

  • We kicked off 2013 in Seattle with Matt’s brother, some of our nieces and nephews, and Matt’s parents. Keri discovered the EMP Museum and already wants to go back. 
  • New jobs for both of us - Matt to his dream job at Google and Keri was recruited back to American Heart.
  • Speaking of Google, we can’t say enough about how amazing the whole Googler experience is. Matt has earned the beloved nickname of “Coach” at work due to his mad sports skills and teaching abilities.
  • In Matt’s first month with Google he went to a work conference in Vegas full of good food, parties, and private concerts.
  • Summer flew by but we managed a few fun things somewhere in between... like The Package Tour where Keri got to relive her teenage years drooling over Boyz II Men, 98 Degrees and New Kids on the Block. 
  • Then there was the Goss family reunion in Fairfield with Keri’s family where we all got to celebrate Grandma Goss’ birthday together. Love that woman!
  • And no summer would be complete without a weekend with Keri’s college friends in San Francisco for the JT & Jay-Z Concert. Wild!
  • After all this, Keri dug in and helped implement her seventh Heart Walk with Matt’s strategic expertise shining through on the day of. 
  • Matt led teams to the playoffs in Laser Tag, a basketball championship, and also earned the Best Dodgeballer by being the last man standing.
  • We finally made a trip back to Utah for two weeks in November and got to spend much-needed time with family and friends.
  • As we write this, we are driving down to our favorite place ever -  San Diego - to spend Christmas & New Years with more family and friends. 

We were so blessed in 2013 and can’t wait to see what 2014 has for us! Love you all!  

Matt & Keri






Not Home for the Holidays 2013

As usual, Matt and I did not spend much time at home for the holidays. In fact, this year I didn't even decorate for Christmas or buy a tree. Sad but the month flew by so quickly I didn't miss it too much.

The first week in December I was supposed to go to Dallas for work but gladly got out of it since I was in charge of planning our ward Relief Society Christmas Dinner. We chose the theme of "Christmas in France" and set up three tents in the room decorated with Christmas lights. Each tent was a different food station - the first being the cafe with savory crepes, the second being the patisserie with soup and salad and the last being the creperie with sweet crepes. We cut out black Eiffel towers for the table centerpieces and set battery-operated table lights around the towers. The high priests always serve the food so we had them each wear berets I found from Oriental Trading Company.

Around the room we printed out different French Christmas traditions which we also included in the program. As the ladies walked in the room, they were greeted by the missionaries dressed as different Parisian street vendors. One was set at a canvas acting as a street artist, another was wrapped in scarves and tried peddling off scarves to all who walked by and the last was supposed to be a mime but decided he made a better gargoyle. So instead he just posed as people walk by. The whole scene was hilarious and the missionaries and ladies loved it.

The Bishop did a reading of the Christmas story in France during World Ward II where the English, U.S., German, and French soldiers put down their weapons to celebrate Christmas together. Then we had a men's group of about 11 people sing three Christmas songs with one verse in French. Matt was supposed to sing with them but had a enderoscopy rescheduled for that day that did not allow him to sing for a couple days.

With all of the planning that we did, the best part of the night was when our Primary President, who served a mission in France, gave the closing prayer in French. Seriously, it was beautiful!

That weekend, I flew down to Ontario (California) to spend the weekend with Ryan and his family before a business conference in LA. We had fun catching up and playing games. Then in LA it was great seeing many of my AHA colleagues that I haven't seen in years, since I left the AHA in 2010.

When I returned home, I had just a week and a half left to wrap up things and finish Christmas shopping, wrapping, and packing.

Matt and I got to attend our first Google Holiday party, which are rumored to be pretty amazing, and it did not disappoint. We took a Google bus up to SF to the Legion of Honor, a beautiful art museum, for a masquerade ball. The venue was beautiful and the food was amazing. We loved dancing with Matt's work friends to a cool 90's band and listening to an operatic singer belt out songs from Phantom of the Opera when the band was not playing. Before the night was over, we got to join in on an impromptu art tour by one of Matt's co-workers.





The weekend before Christmas, Matt and I drove down to San Diego. We stayed with Matt's parents in Poway for the first half of the trip and then with Ryan and Paige in Murrieta the last half.

The weather was amazingly warm the whole time we were down there and I enjoyed running all over Poway, Murrieta, and even downtown La Jolla (my favorite place to run).

La Jolla Cove
Matt's sister, Bekah, and her family were also in town visiting so we had fun playing with their kids and hanging out with all of them. We all went to the San Diego Temple together one night to see the lights with a stop at Mt. Soledad (where Matt proposed to me), spent a day at La Jolla Shores beach, played lots of games, and went to the Huish home (where Matt and I had our wedding reception) to see their Christmas display. Matt also got to have a dodgeball night with his SD buddies and ate way too many Petersen donuts (his fave).
Matt and I enjoying the view of the ocean from La Jolla Cliffs


Ar the LDS San Diego Temple

Our niece and nephew - McKay and Alicia

Matt pondering life :)

Petersen's Donuts
Christmas Celebration at the Huish Home

We also got to see other friends like Dave, Jackie & Maren Romney, and Jeff Russell.

One day I drove down to San Diego and got to visit with my AHA buddies, Sarah and Dawn. I haven't seen Sarah in a couple years and she had just had a baby 12 days before. It was great hanging out with them together again.

Then I headed over to Cheesecake Factory in Mission Valley and met up with my old roomie, Laura, and her family who had driven out from Brawley for the day. We also went to La Jolla Shores, the San Diego Temple, and then ended up at BJ's for dessert. I can't believe I hadn't ever seen her little boy yet!

While at Ryan and Paige's, Matt and I were treated like kings :). We enjoyed Paige's fabulous cooking, the kids and I enjoyed watching "The Sing Off" together, we all fought over the delicious chocolate milk fresh from a local dairy, we rode bikes, went to the skate park, and played Frisbee golf and soccer together, and we played board games and card games. We played Scene It Squabble, which Matt's parents had given us for Christmas (a battle-of-the-sexes-type Scene it game). Anytime we were sitting around, we would start playing Headbandz as well from some one's smart phone. Cody loved playing Apples to Apples, which he is pretty good at. Then we busted into the card game "Cover Your Assets" Tori had given their family for Christmas. That became the game of choice for most of the crew the rest of the trip. I got tired of it because of all the strategy involved but Matt loved it. He also was in heaven having someone to play Xbox with anytime he wanted (Dylan or Cody).

Matt and nephew Cody sleeping in the car

Cover Your Assets

We introduced Ryan's family to Google's Chromecast, which allows you to share things from your smart phones or laptop to the TV wirelessly. We couldn't sit around for long without someone casting some silly YouTube video on the TV. One night we spent about two hours battling over who could show the best video cutting each other's off to take control of what was being cast.

After two weeks in San Diego, Matt and I finally headed home ready to get back to our normal lives. We decided to try going home along the 101 instead the 5 which usually takes an hour longer, but is more scenic. Due to our poor timing during rush hour LA traffic, the trip home took much longer than that. But we did stop in Solvang (a little dutch town in the middle of California) for dinner. Since Matt had never been there, I was hoping to show him around but the town was pretty quiet by the time we arrived.

We've decided we'll have to do that drive again during the day so we can actually enjoy the view.