Thanks to all of you and your very generous donations, I raised just under $900 for my first Relay for Life fundraiser for the American Cancer Society.  This was an amazing and meaningful event, and if you haven't been to one I suggest you check one out.... they have them all over the world.  

I said first one as I'm launching our own Fitness Fun team for Relay for Life 2013.  We have already signed up our first team member thanks to Gloria, and received our first donation thanks to Dave and Linda.

Stay tuned, and come along for the ride......

Reprinted from the Dr. Oz web site

Note: While the list includes specific brands, if you find a similar product with the same nutritional value, feel free to use it. 

The Great Water Debate Still Going Strong

We have all heard it, "8 glasses of water a day for overall health." Is it true or an old wives tale? In the past year, two large studies found a lower risk of long-term kidney decline among those who drink more water and other fluids each day.

An Australian report found that those who drank about 3 liters per day had a "significantly lower risk" of chronic kidney disease than those who drank the least. Another study in Canada had similar findings after controlling over 2000 men and women for diabetes, smoking, medication and other factors that can affect kidneys – the more water the better the kidney function.

Now, this is not to say that aggressive fluid loading is ok. In fact, the research still confirms that too much water is not healthy either. But the evidence does confirm that moderately increased fluid intake, above two liters per day will help keep the kidneys healthy.

William F. Clark, et al, "Urine Volume and Change in Estimated GFR in a Community-Based Cohort Study" The Clinical Journal of the American Society of Nephrology, Nov. 2011. 

7 Smart Post-Workout Snacks and How to Know When You Really Need One

Reprinted from ACE (American Council on Exercise)

If immediately after any workout, you reach for the next best snack, gulp down a big sugary drink or treat yourself to fatty foods, you may get instant gratification, but your body won't thank you for long.

According to exercise scientists, if you work out at a moderate– to high–intensity level for 90 minutes or longer, you should consume a healthy snack within 30 minutes post–exercise. The recommendation by the American Dietetic Association is to consume 1–1.5 grams of carbohydrates per kilogram of body weight to allow for maximum replenishment of glycogen stores, the primary fuel or energy used during moderate– to high–intensity exercise; and 10–20 grams of lean protein to help repair muscle tissue.

Registered dietician, Michelle Murphy Zive, who oversees two large health projects at the University of California, San Diego, said good recovery foods after a hard, long workout session are carbohydrates that are easily digested and quickly synthesized by the body. These include potatoes, white rice and white bread. Note: These high-glycemic carbs are the types of foods you should consume only after working out. Your daily diet should consist mostly of such high-complex carbs as oatmeal, brown rice, and whole-grain bread, which digest more slowly and leave you satisfied longer.

Here are 7 great post-workout snacks that fuel your body and should be consumed with 8-12 ounces of water:

1. Non–Fat Greek Yogurt with Fruit

Non–fat Greek yogurt is loaded with protein, which helps repair muscle tissue, and low in sugar and fat, which also makes it an ideal snack at any time of the day. Top some with fruit (1/2 cup of berries or banana) and you'll quickly rebuild your energy needs.

2. Banana with 1 Tablespoon of Almond or Nut Butter

Banana is high in fructose (fruit sugar) and a high–glycemic carbohydrate that the body can quickly convert to energy. When you enjoy it with with a small amount (1 tablespoon) of almond butter, you add protein and just a small amount of healthy fat. Almond butter is a great nut in terms of nutritional value, but is also high in calories, so you want to enjoy this treat in small servings.

3. Low–Fat Chocolate Milk

Did you know that low–fat chocolate milk is one of the best–kept secrets for recovery? It has just the right protein to carbohydrate ratio to restore lost glycogen and repair muscle tissue. Exercise scientists say this recovery drink is most useful for competing endurance athletes who need to sustain a level of performance—such as long–distance runners, cyclists, swimmers and triathletes. Another plus is that this drink can be easily transported.

4. Tuna on Whole Wheat

If you're a sandwich lover, this one is for you! Adding four ounces of water-packed tuna on one slice of whole wheat bread gives you an ideal protein/carb mini-meal at a mere 220 calories. It's an ideal low-calorie snack for people watching their body weight or trying to shed extra pounds.

5. Frozen Whole Grain Waffles Topped with Greek Yogurt and Almond Butter

If you're a waffle lover and want to enjoy this treat guilt-free, there is no better time to eat this heavenly food than after a solid workout. Top the waffle with low-fat Greek yogurt and one tablespoon of almond butter, and you'll get the ideal ratio of carbs, protein and healthy fat needed for recovery.

6. Whole Wheat English Muffin with Sliced Turkey Breast and Hummus

Like hummus? Eat up! Combined with a whole wheat English muffin or a whole wheat pita, this combo makes for a great protein/carb recovery food. Note: If you're watching your weight, whole wheat will release energy slower into your body than white bread. Wheat bread will also satisfy your hunger longer than the high-caloric fluffy white stuff. Once again, if you're watching calories, ¼ cup of hummus on one whole wheat pita adds up to about 300 calories.

7. Protein Shake with Banana

A protein shake made with 2 scoops of whey protein powder and ½ banana is ideal for recovery. Zive packs her pre-made protein shake into her gym bag so she can have it on the way to work after her morning workout. This is ideal for busy people on the go. Remember that refueling within the 30–minute window after a hard workout is critical to reaping the full benefits of proper recovery.

Tricks to Avoid Overeating Post-Workout

Now that we've talked about some great recovery foods, it's time for a heart-to-heart.

Ask yourself if your workout really warrants a recovery snack or meal?

A 15–minute leisurely walk, a 30–minute light strength-training session or 30 minutes of stretching are not the moderate– to high–intensity workouts that burn up your muscles and deplete your blood sugar levels to a level where you need a snack to recover. That doesn't mean you shouldn't enjoy a portioned healthy post work-out snack at all.

It's best to be mindful of calories burned during a workout vs. calories consumed during the day, and to find a healthy balance of calories in vs. calories out to maintain a healthy body weight, Zive said.

Here are 3 clues to help you prevent overeating after a workout:

1. Did you break a sweat during your workout? If you had a short and light workout session and your skin remains fairly dry, it's good to rehydrate with water, but not necessary to recover with food or a sugary beverage.
2. Was your heart rate elevated? Exercising at a low–intensity rate for a short period of time certainly is better than no exercise at all, but you won't deplete your glycogen stores or tear up muscle tissue during a low–intensity workout.
3. Was your breathing labored? A 60–minute moderate–intensity spin class, dance class or power yoga class can elevate your heart rate and leave you breathing hard at times, which means you're burning calories and earning the health benefits. Enjoy your post–workout healthy snack, but count it toward your total daily caloric intake, not as a way to justify a recovery meal.

If you're truthful with yourself and pay close attention to how hard you work during exercise, you'll get to know your body and learn how to refuel for energy vs. eat out of habit, convenience or due to stress, boredom or other reasons.

Your workout can never make up for a bad diet, Zive said.

Eating a healthy diet, paying attention to portion sizes and engaging in regular exercise are all critical elements to maintaining a healthy body weight, achieving long–lasting well–being and preventing serious diseases such as obesity, type 2 diabetes, high blood pressure and cancer.

If you're exercising hard for 90 minutes or longer, it makes sense to prepare your recovery snack in advance. Try Zive's trick: She keeps a protein shake in a cool storage place, so she can enjoy it right after her workout.  

Remeber, with Halloween just passing, TG and the Holidays Right around the corner, remember to be mindful and pace yourself!! 

I can't remember where I got this list to give the credit, but the following is a list of the Top 100 Tips to help you control your eating through the holidays and all through the year.

Top 100 Tips

I Can Only Handle One Diet Change Right Now -- What Should I Do?

1. Add just one fruit or veggie serving daily. Get comfortable with that, then add an extra serving until you reach 5-8 a day.
 

2. Eat at least two servings of a fruit or veggie at every meal.
 

3. Resolve never to supersize your food portions -- unless you want to supersize your clothes.
 

4. Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it and sit. Engage all of the senses in the pleasure of nourishing your body.
 

5. Start eating a big breakfast. It helps you eat fewer total calories throughout the day.
 

6. Make sure your plate is half veggies and/or fruit at both lunch and dinner.

Are There Any Easy Tricks to Help Me Cut Calories?

7. Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage and dessert.
 

8. When dining out, make it automatic: Order one dessert to share.
 

9. Use a salad plate instead of a dinner plate.
 

10. See what you eat. Plate your food instead of eating out of the jar or bag.
 

11. Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you'll be full enough to be content with smaller portions of the high-calorie choices.
 

12. Instead of whole milk, switch to fat free. If you drink one 8-oz glass a day, you'll lose over 5 lbs in a year.
 

13. Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.
 

14. Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.
 

15. Keep a food journal. It really works wonders.
 

16. Follow the Chinese saying: "Eat until you are eight-tenths full."
 

17. Use mustard instead of mayo.
 

18. Eat more soup (low sodium, no msg). The noncreamy ones are filling but low-cal.
 

19. Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke or preferably water. You should lose 25 lbs in a year.
 

20. Take your lunch to work.
 

21. Sit when you eat.
 

22. Dilute juice with water.
 

23. Have mostly veggies for lunch.
 

24. Eat at home.
 

25. Limit alcohol to weekends.

 

How Can I Eat More Veggies?

26. Have a V8 (low sodium) or tomato juice instead of a Diet Coke at 3PM. (get rid of the soda)
 

27. Doctor your veggies to make them delicious: sprinkle chopped nuts on green beans.
 

28. Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.
 

29. Don't forget that vegetable soup counts as a vegetable…..watch the sodium though!
 

30. Rediscover the sweet potato.
 

31. Use prebagged baby spinach everywhere: as "lettuce" in sandwiches, heated in soups, wilted in hot pasta, and added to salads.
 

32. Spend the extra few dollars to buy vegetables that are already washed and cut up.
 

33. Really hate veggies? Relax. If you love fruits, eat plenty of them; (especially colorful ones such as oranges, mangoes and melons).
 

34. Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner.

Can You Give Me a Mantra That Will Help Me Stick to My Diet?

35. "The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one. Period."
 

36. "I'll ride the wave. My cravings will disappear after 10 minutes if I turn my attention elsewhere."
 

37. "I want to be around to see my grandchildren, so I can forgo a cookie now."
 

38. "I am a work in progress."
 

39. "It's more stressful to continue being fat than to stop overeating."

I Eat Healthy, but I'm Overweight - What Mistakes Could I Be Making Without Realizing It?

40. Skipping meals: Many healthy eaters "diet by day and binge by night."
 

41. Don't "graze" yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it.
 

42. Eating pasta like crazy: A serving of pasta is 1 cup, but some people routinely eat 4 cups.
 

43. Eating supersize bagels of 400 to 500 calories for snacks
 

44. Ignoring "Serving Size" on the Nutrition Facts panel
 

45. Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.
 

46. Thinking all energy bars and fruit smoothies are low-cal
 

What Can I Eat for a Healthy Low-Cal Dinner if I Don't Want to Cook?

47. A smoothie made with fat-free milk, frozen fruit, and wheat germ
 

48. Have the smallest fast-food burger (with mustard and ketchup, not mayo) and a no-cal beverage. Then at home, have an apple or baby carrots.
 

49. A peanut butter sandwich on whole wheat bread with a glass of  fat free milk and an apple
 

50. Precooked chicken strips and microwaved frozen broccoli topped with Parmesan cheese
 

51. A healthy frozen entree with a salad and a glass of fat free milk
 

52. Scramble eggs in a nonstick skillet or microwave (they actually turn out great!!). Pop some asparagus in the microwave, and add whole wheat toast. If your cholesterol levels are normal, you can have seven eggs a week!
 

53. A bag of frozen vegetables heated in the microwave, topped with 2 tablespoons of Parmesan cheese and 2 tablespoons of chopped nuts
 

54. Prebagged salad topped with canned tuna, grape tomatoes, shredded reduced-fat cheese, and low-cal Italian dressing
 

55. Keep lean sandwich fixings on hand: whole wheat bread, sliced turkey, reduced-fat cheese, tomatoes, mustard with horseradish.
 

56. Heat up a can of good soup (low sodium, no msg)
 

57. Cereal, fruit, and fat-free milk makes a good meal anytime.
 

58. Try a veggie sandwich from Subway.
 

59. Precut fruit for a salad and add yogurt.

What about Holiday Parties?

61. Remember, eat before you meet. Have this small meal before you go to any parties: a hardboiled egg, apple and a thirst quencher (water, seltzer, diet soda, tea).
 

62. As obvious as it sounds, don't stand near the food at parties. Make the effort, and you'll find you eat less.
 

63. At a buffet? Eating a little of everything guarantees high calories. Decide on three or four things, only one of which is high in calories. Save that for last so there's less chance of overeating.
 

64. For the duration of the holidays, wear your snuggest clothes that don't allow much room for expansion. Wearing sweats is out until January.
 

65. Give it away! After company leaves, give away leftover food to neighbors, doormen, or delivery people or take it to work the next day.

66. Walk around the mall three times before you start shopping.
 

67. Make exercise a nonnegotiable priority.
 

68. Dance to music with your family in your home. One dietitian reported that when she asks her patients to do this, initially they just smile, but once they've done it, they say it is one of the easiest ways to involve the whole family in exercise.
 

How Can I Control a Raging Sweet Tooth?

69. Once in a while, have a lean, mean salad for lunch or dinner, and save the meal's calories for a full dessert.
 

70. Are you the kind of person who does better if you make up your mind to do without sweets and just not have them around? Or are you going to do better if you have a limited amount of sweets every day? One RD reported that most of her clients pick the latter and find they can avoid bingeing after a few days.
 

71. If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices but allowing them some "free will." Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of fat free whipped cream.
 

72. Try two weeks without sweets. It's amazing how your cravings vanish.
 

73. Eat more fruit. A person who gets enough fruit in his diet doesn't have a raging sweet tooth.
 

74. Eat your sweets, just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.
 

75. Try these smart little sweets: sugar-free hot cocoa, frozen red grapes, fudgsicles, sugar-free gum, Nutri-Grain chocolate fudge twists, Tootsie Rolls, and hard candy.

How Can I Conquer My Downfall: Bingeing at Night?
 

76. Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don't eat balanced meals during the day. This is a major setup for overeating at night.
 

77. Eat your evening meal in the kitchen or dining room, sitting down at the table.
 

78. Drink cold unsweetened raspberry tea. It tastes great and keeps your mouth busy.
 

79. Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands.
 

80. If you're eating at night due to emotions, you need to focus on getting in touch with what's going on and taking care of yourself in a way that really works. Find a nonfood method of coping with your stress.
 

81. Put a sign on the kitchen and refrigerator doors: "Closed After Dinner."
 

82. Brush your teeth right after dinner to remind you: No more food.
 

83. Eat without engaging in any other simultaneous activity. No reading, watching TV, or sitting at the computer.
 

84. Eating late at night won't itself cause weight gain. It's how many calories -- not when you eat them -- that counts.

86. Skipping breakfast will leave you tired and craving naughty foods by midmorning. To fill up healthfully and tastefully, try this sweet, fruity breakfast full of antioxidants. In a blender, process 1 c nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no added sugar), 1 peeled kiwi, and 1 peeled banana. Pulse until mixture is milkshake consistency. Makes one 2-cup serving; 348 calories and 1.5 fat grams.
 

87. If you're famished by 4PM and have no alternative but an office vending machine, reach for the nuts.

88. Next time you're feeling wiped out in late afternoon, forgo that cup of coffee and reach for a cup of yogurt instead. The combination of protein, carbohydrate, and fat in an 8-ounce serving of low-fat yogurt will give you a sense of fullness and well-being that coffee can't match, as well as some vital nutrients. If you haven't eaten in 3 to 4 hours, your blood glucose levels are probably dropping, so eating a small amount of nutrient-rich food will give your brain and your body a boost.
 

89. Making just a few changes to your pantry shelves can get you a lot closer to your weight loss goals. Here's what to do: If you use corn and peanut oil, replace it with olive oil. Same goes for breads -- go for whole wheat. Trade in those fatty cold cuts like salami and bologna and replace them canned tuna, sliced turkey breast, and lean roast beef. Change from drinking whole milk to fat-free milk or low-fat soy milk. This is hard for a lot of people so try transitioning down to 2 percent and then 1 percent before you go fat-free.
 

90. Nothing's less appetizing than a crisper drawer full of mushy vegetables. Frozen vegetables store much better, plus they may have greater nutritional value than fresh. Food suppliers typically freeze veggies just a few hours after harvest, locking in the nutrients. Fresh veggies, on the other hand, often spend days in the back of a truck before they reach your supermarket.
91. Worried about the trans-fat content in your peanut butter? Good news: In a test done on Skippy, JIF, Peter Pan, and a supermarket brand, the levels of trans fats per 2-tablespoon serving were far lower than 0.5 gram -- low enough that under proposed laws, the brands can legally claim zero trans fats on the label. They also contained only 1 gram more sugar than natural brands -- not a significant difference.

Eating Less Isn't Enough -- Which Exercising Tips Will Help Me Shed Pounds?

92. Overeating is not the result of exercise. Vigorous exercise won't stimulate you to overeat. It's just the opposite. Exercise at any level helps curb your appetite immediately following the workout.
 

93. When you're exercising, you shouldn't wait for thirst to strike before you take a drink. By the time you feel thirsty, you're already dehydrated. Try this: Drink at least 16 ounces of water, sports drinks, or juices two hours before you exercise. Then drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces after you're done exercising.
 

94. Tune in to an audio book while you walk. It'll keep you going longer and looking forward to the next walk -- and the next chapter! Check your local library for a great selection. Look for a whodunit; you might walk so far you'll need to take a cab home!
 

95. Think yoga's too serene to burn calories? Think again. You can burn 250 to 350 calories during an hour-long class (that's as much as you'd burn from an hour of walking)! Plus, you'll improve muscle strength, flexibility, and endurance.
 

96. Drinking too little can hamper your weight loss efforts. That's because dehydration can slow your metabolism by 3 percent, or about 45 fewer calories burned a day, which in a year could mean weighing 5 pounds more. The key to water isn't how much you drink, it's how frequently you drink it. Small amounts sipped often work better than 8 ounces gulped down at once.

How Can I Manage My Emotional Eating and Get the Support I Need?

97. A registered dietitian (RD) can help you find healthy ways to manage your weight with food. To find one in your area who consults with private clients call (800) 366-1655.
 

99. Here's another reason to keep level-headed all the time: Pennsylvania State University research has found that women less able to cope with stress -- shown by blood pressure and heart rate elevations -- ate twice as many fatty snacks as stress-resistant women did, even after the stress

100. Sitting at a computer may help you slim down. Brown University School of Medicine put 92 people on online weight-loss programs for a year, those who received weekly e-mail counseling shed 5 1/2 more pounds than those who got none.  

In my younger days, I was involved with a wide variety of sports and activities, including softball, swimming, tennis and golf. When I was in my 20s and 30s, I had a series of automobile and work accidents that left me with a variety of physical issues. Like so many others, I began putting on weight.

In June 2005, I was self-employed and the price of my health insurance was skyrocketing. After years of suffering with chronic lower-back and neck pain, my doctor suggested I lose weight and get back in shape. She suggested a personal trainer, which I believed would be way out of my financial reach.

After having tried and failed in the past, I knew I couldn't do it by myself, so I decided to check it out. I soon realized I could either spend my money for health care or spend it on a personal trainer. I lowered my health insurance to emergency coverage only and put the difference toward a personal trainer.

HOW I DID IT: I began with weekly personal training sessions and later moved to three-times-a-week group fitness classes.

In just six short months, I lost 20 pounds and strengthened my back, neck and core to the point that now I rarely have problems, and when I do, it takes a day or two to recover instead of weeks or months.

The one-on-one attention of personal training was just what I needed to jumpstart my new life of fitness and wellness. Later, the group fitness classes provided me with the support I needed to continue on my path.

I listened to my coach's advice. I kept a daily food and workout diary to help keep me on track. I was accountable for what I did and what went into my mouth. I learned the art of eating clean.

After every class, I would come home and immediately teach my partner, friends, neighbors and anyone who would listen what I had learned, and I encouraged them to do the same thing. I never really liked working out alone. I knew if I started teaching fitness, I would never have to.

Fast-forward four years. Motivated by my own training experiences, in March 2009 I became an American Counsel on Exercise (ACE) certified personal trainer. My philosophy of keeping fitness affordable and fun, eating clean and keeping a positive mental attitude helps motivate others to transform their minds and bodies.

HURDLES: Hurdles happen on a daily basis. There will always be a party or a special occasion where I will be tempted to pig out. There will always be a reason or excuse to not work out. Just like the hurdles on the track, you jump over them or you knock them down. But you just keep on going.

GOING THE DISTANCE: Six years later, I own a fitness studio in South Tampa. I work with clients from 20 to 80 years old and of all fitness levels. I focus on how to have fun while working out. I also volunteer to teach fitness classes for the city of Tampa at the Joe Abrahams Fitness and Wellness Center at Ballast Point Park.

BEST ADVICE: Move more, eat less! Need a little extra help getting things going? I suggest finding a personal trainer or group fitness class to help motivate you to put down the chips, get off the couch and get moving.

Pick fun activities and mix it up so you don't get bored. Join a workout group or find a workout buddy for support. Always listen to your body and never give up. Take it one meal at a time, one work out at a time, and one day at a time. 

One of our class members, Catherine, lost her son Demitri last week in Afghanistan.  Please keep

Catherine, Demitri and their families in your thoughts and prayers.

TAMPA --reprinted from TBO.com.

1st Lt. Dimitri del Castillo was on patrol in the mountains of Kunar Province, Afghanistan, on Saturday when his unit was attacked, sparking an intense firefight.

Castillo, a rifle platoon leader, was on the radio trying to coordinate radio when he was mortally wounded, said Nate Pulliam, del Castillo's father-in-law.

"He continued talking on the radio to get support,'' Pulliam said. "He died soon after getting hit, while remaining on the radio attempting to get fire support for the attack coming from multiple directions."

Pulliam said 28 other soldiers were wounded in the attack.

Carlos del Castillo, Dimitri's father, said his son had wanted to be a soldier for years.

"He wanted to lead his men into battle and do his best to keep them out of harm's way and complete their mission," said del Castillo via phone from his Tampa home.

Dimitri del Castillo loved riding bicycles and playing basketball, his father said.

"He was a very energetic, just fun-loving, caring, easygoing kid," del Castillo said, who played on the soccer team at Katy High School in Texas.

."His nickname was 'The Wind,' " his father said

He applied for and was accepted to West Point in 2005, said del Castillo.

"In the middle of his four years, we sat down had a long conversation about his direction and he told us he wanted to go to the infantry because that's where he felt his talents were," del Castillo said. "He had an ability to handle combat situations, identify scenarios, set up defenses, take out enemy positions and complete missions."

Carlos del Castillo moved to Tampa with his wife, Catherine, son Carlos Andres and daughter Anna Catherine about five years ago when he was transferred by Bright House Networks, where he serves as vice president and general manager for Hillsborough County. Dimitri del Castillo spent summers here after his family relocated.

"He loved Tampa," del Castillo said. "He eventually wanted to join the Special Forces, or the CIA."

Del Castillo said the last time he talked with his son was the day before he died.

"We talked for a few minutes," del Castillo said. "We got to tell each other we loved each other. I told him to be safe, we will talk to you soon."

Del Castillo had married Katie Pulliam in Tampa in December, said Nate Pulliam, a retired Army lieutenant colonel.

The del Castillos met at West Point, where they entered as cadets in 2005 and were commissioned as officers in May 2009. Katie del Castillo is a first lieutenant serving in Afghanistan, Pulliam said.

"If ever two people were meant to be together, it was those two people."

Pulliam said the couple served in the same brigade but different battalions. They both arrived in Afghanistan about two-and-a-half months ago and served at different forward operating bases about 30 minutes apart by helicopter.

They managed to visit with each other twice while in Afghanistan, Pulliam said.

The last time, he said, was June 9, when she went to visit him for his 24th birthday.

"I found out when the captain and the chaplain showed up at my door Sunday," del Castillo said. "When those two people show up, you know why they are there."

Del Castillo was awarded the Bronze Star, Purple Heart, Army Commendation Medal, Army Service Ribbon, Combat Infantry Badge, Expert Infantry Badge, Parachutist Badge, Afghanistan Campaign Medal, National Defense Service Medal, Overseas Ribbon, Army Good Conduct Medal and the NATO Medal.

"Dimitri is a true hero," Pulliam said. "He is amazing and not just in battle where he died. I was with him for three weeks before he deployed. He was an incredible officer, fully dedicated. He knew his life was in God's hands and he didn't worry about the outcome."

Pulliam said there may be a memorial for del Castillo in Tampa. The funeral, he said, will be at West Point. Del Castillo said he is working on the arrangements.

For Katie Del Castillo, these are difficult times, Pulliam said.

"She is strong, and like anyone would do, it kind of comes in waves," he said. "She can look at pictures and laugh and at other times, she is in anguish."

Dimitri del Castillo "is at peace," his father said. "He was in God's hands. He knew this was his purpose in life and now he is looking down on us smiling."