Keep Your Eyes on the Prize

Social science has been exploring how our perception and vision affects our approach to exercise.  The results of their experiments are fascinating!  There are a few things that predict how we "see" exercise as easy or hard.  One is our own fitness.  Fit people tend to "see" exercise as easier.  Another is motivation.  People who are highly motivated "see" exercise as easier.  But the most fascinating part is what they found about how people "see" the world around them and the effect on how they "see" exercise.  As it turns out, people who are focussed and not attending to everything in their line of vision "see" exercise as easier.  That's great news!  It suggests there may be ways for us to adjust our perception of exercise and "see" how easy it is to stay fit and finish strong.

Kale Loses Its Crown

Kale has been dubbed the superfood of the year in 2014.  People are eating it up like crazy.  And it's great for you!  But, as it turns out, it only ranks 15th on the list of good-for-you foods in terms of nutrient density.

Salad is a good bet any day - especially if you include the "top ten" in your salad mix.

Read about it here.

Never Leave the Playground

Stephen Jepson is 77 years old and plays all day as if he were 7.  He supports play and movement at all ages to improve your life.  He wants all of us to have better balance - to avoid falls.  And he believes his approach builds brain cells and memory.  He is a marvelous inventor of toys and activities and an inspiration for us all.

Stay active.  Never leave the playground.

Watch the Growing Bolder video here.

Stephen's Never Leave the Playground website is here.

Hole in One at 103

Gus Andreone recently became the oldest PGA member to score a hole in one.  It's only been 75 years since he last scored one!

Gus golfs three times a week at a par 90.  His personal formula for longevity is not complex. “It’s all about just being yourself, keeping your old regular pace,” he says. ”You just have habits you do every day. You don’t live outside of what you do every day.”

“I take a spoon of honey every morning in my coffee. Every morning,” says Andreone. “Before I get out of bed, I do a certain set of exercises that help my knees, back and hips. It works for me.”

Gus is more evidence that we just have to KEEP MOVING!

Read about Gus' hole in one here!

How to Live to be 100

As it turns out, our bodies have a capacity of about 90 years.  But our average life expectancy is 78.  Dan Buettner explored "blue zones" - places with a high rate of longevity - to try to figure out how to live long.  Here's what he found:

Move naturally.  Don't exercise.  MOVE.  Build systems into your life that make you move.  Walk.  Garden.  Take the stairs.  Just move.

Have the right outlook.  Take time to downshift.  Have a purpose.  I like the Okinawan concept of "ikigai" - the reason you wake up in the morning.

Eat wisely.  Don't diet.  People in blue zones drink a bit of wine every day.  They eat a mainly plant based diet - some meat, but not much.  And they limit their portions.

Connect.  Social connections are likely the most important aspect of longevity.  People need to belong.  Family is important, but, more than that, so is your "tribe" - the people you surround yourself with on a daily basis.

Watch the video.  It's interesting!

Dealing with a Tight Psoas

I have heavy calcification in one of my heels.  It's there because I have always had foot issues, not the least of which is a Haglund's Deformity.  Stiff feet, years of soccer, and that little bit of extra bone means that my achilles is now pretty thickened, stiff and sore much of the time.  So I went to a physiatrist to get it sorted out.  I'm way too young to stop moving!  She prescribed custom orthotics to limit the movement in the foot and the amount of friction from the Haglund's Deformity on the achilles tendon.

The orthotics feel GREAT on my feet, but they've created a new issue.  As my body adjusts to the support on my feet, my psoas muscle is tight, tight, tight.  So I thought this article was quite timely.

Releasing Tension in the Psoas

Guinness Book of Records at 91

Margaret Hagerty is amazing.  She's 91 and has run 81 marathons - the most recent is the NYC Marathon.  Margaret holds the Guinness Book Record for being the oldest person to run a marathon on 7 continents.  Amazing!  But what makes this an even better story is that she didn't start running until she was in her sixties.  She went to a stop smoking clinic at 64 and has not looked back.

Read about her here.

Detox? Don't Waste Your Money!

Everywhere I look I see boxes that can "detox" me.  Many of my friends spend days and weeks on "detox" diets.  Everyone is trying to be healthier.

But, as it turns out, our bodies are tuned perfectly to detoxify themselves.  If they weren't, we'd be dead.

I loved this article in The Guardian about how we're being fooled by marketers to spend our money when what we should really be doing is eating well and exercising.

Have a read!

You can’t detox your body. It’s a myth. So how do you get healthy?

Running Makes You a Better Walker

I like walking.  It's easy on my feet and gets me outdoors.  Check backward on this blog and you'll see lots of support for walking as a way of life.  Or at least as an essential component of it.

But runners are better walkers.  Turns out that walking into old age isn't so great at holding off your ability to move with ease and agility.  Running is.

This is a great article that outlines the research that was done into both running and walking in your mid 60''s and beyond.  Runners have a similar "fitness" to sedentary college students!

Looks like I need to pick up my pace.

Read:  Run to Stay Young

Weight Lifting for Swimmers

Weight lifting is great for everyone as we get older, and here's a great article about how weight lifting improves swimming.

The author outlines her 5X5 method and offers a few suggested workouts.  Swimming alone is fine, but with weights?  Even better.  Be strong and swim faster!

Read about weight lifting for swimming.

New Gym for me

My favourite gym, Living Strong, closed down last August.  I'm glad the weather has been fantastic, because I've been able to extend my outdoor fitness activities - rowing and hiking.  But the weather is getting cold so it's time to get back to the gym.

This winter I've decided to work with a new personal trainer.  I've known Sue Spencer of Gulf Islands Athletic Training for a long time.  She coached and trained my daughter as a soccer player.  What I like about Sue is that she is my age and still playing soccer.  She's active and athletic.  We share many of the same ideas and attitudes toward being an athlete.  And she's competitive.  

My goals are simple:

1.  To rekindle my motivation to work hard.

2.  To get stronger (see my previous post about weight training and aging)

3.  To be in top cardiovascular shape by spring break.

4.  To make a difference in the boats I race in next July.

So far we're learning routines and creating muscle memory for the dynamic warmup Sue supports.  I've been twice and I really like it.  This morning a woman came in who is much older than I and she whipped through the dynamic warm up as if she was 20 years old.  There's hope...  :)

Here's to a great winter of training!

Rambling Fisherman has a new owner

The Dwayne Mustard Fishing Experience has purchased The Rambling Fisherman - a year round guided fishing operation.

The Rambling Fisherman has a long history of guiding great fishing on Vancouver Island.  Ian, the founder of the company, has headed to Alberta for a career change and he chose Dwayne to take over the company.  He'll be great!  He's a fantastic salmon guide and has fished the rivers of Vancouver Island for years.  And he's fun to spend time with.

Check out The Rambling Fisherman's blog/website and Facebook Page.  It's exciting to see where Dwayne takes this already great company!

Book a guided drift on Vancouver Island.  Fishing is a great outdoor activity.

New Favorite Store!

I went to Cabela's on Sunday.  I needed some chest waders so I can go steelhead fishing this winter.  Oh, my.  I was overwhelmed.

The stores are HUGE.  The exterior is beautiful.  This interior is beautiful.  And the stores are filled with large taxidermy displays between the gear and clothing.  And they make fudge on the premises so the place smells incredible.

I highly recommend a visit if you're looking for any outdoor gear.  Amazing.

Fighting the Effects of Aging

It turns out that athletes over 50 can help themselves overcome the effect of age on their athletic performance.  Weight lifting does it.  And I don't mean body weights or high reps - I mean heavy, muscle-building weights.

Weight Lifting Improves Athletic Performance in Master Athletes

Walking Should Be Your First Choice

Walking has been compared to "super foods".  It's required for health.  This article makes a great case for making walking your first choice.

This exercise is the superfood of fitness, experts say

Chia Pudding for Breakfast

Basic Chia Pudding is simple.  In a glass mix:

• 2 Tbsp. chia seeds
• About 1/4 cup of your favorite milk (I choose almond milk)

Stir and let stand for about an hour or overnight in the fridge.

It's pretty bland, so I've tried a few different things.

Add some cinnamon and nutmeg when you add the milk.

A bit of vanilla extract adds some flavor.

A small teaspoon of cocoa powder mixed in is yummy.

If you must have it sweetened, a bit of stevia does the trick.

You can make it look like a parfait by layering it with diced avocado and fruit.  Or just put fruit on the top.  A sprinkle of unsweetened coconut on top also adds a nice flavour.

Chia is a fantastic food.  It has lots of calcium, fibre, omega-3 fatty acids, manganese, phosphorous, protein, and more!  Check out this article about the benefits of Chia.

Chia Pudding has become my number one breakfast choice.

Extend Your Summer

We've had a fantastic summer here on the west coast.  Long sunny days in abundance.  It's the second half of September and we're still swimming in the lake!

I thought I'd share some of what I've been up to...

Fishing has been spectacular this season!

 Tofino has had great beach walking weather.

And the rowing has been awesome, of course!

Get outside and extend your summer.

102 Year Old Cowgirl

Although Constance died a couple years ago from a complication arising from a fall from a horse, her strength and fitness is still an inspiration.

Will you be saddling up and riding a horse at 102?  The best way to get there is to follow Constance Reeves' advice.  Get out of your chair!!!

Hippocrates Believed in Walking

Yep.  The same guy the Hippocratic Oath that doctors take is named after.  Hippocrates, the father of western medicine, told us to walk.

Reasons to Walk

New Society Publishers has been publishing books to build a new society for over 30 years. They are an activist, solutions-oriented publisher focused on tools for a world of change.  Their list of titles is impressive and inspiring.  And they are based in BC.

Today their post was from Kevin Klinkenberg, author of Why I Walk: Taking a Step in the Right Direction.

Ten Reasons to Walk

Get out of your chair!  Get walking.

Yoga. A strength exercise?

I haven't, in the past, been much of a yoga enthusiast.  I prefer full contact, full out team sports.  The kind where you limp home and nurse your body back to health so you can punish it again the next day.  Soccer and basketball have been my lifelong favorites - after rowing, of course!

But I can't play those sports any more - because of the injuries.  Mainly my feet and knees are done.  So I have been actively seeking other ways to extend my body to stay fit and strong.  My daughter convinced me to try yoga.

I have quite a few friends who only practice yoga for fitness, so I was really interested when this article presented itself.  What does the research show?  Yoga doesn't make you stronger or fitter.  There is some minor gain in leg strength, but that's it.  That doesn't mean yoga isn't great for all kinds of other reasons - like flexibility and relaxation - but it simply isn't a fitness activity.

So, if you're in your chair, have a read on this research supported article.  Then GET OUT OF YOUR CHAIR and do something for fitness.  Muscle and cardiovascular health will take you well into old age.


Does Yoga Build Strength?

Two Salads with One Fish

I really wanted fish tacos last night, so I got some fish and cooked it in the oven with lime juice, cilantro, diced hot chilis, salt and pepper on top.   Mmmmm on its own!

And I didn't want the tortilla, so I thought I'd make my favorite Chipotle Fish "Tacos" with Lettuce Tortillas.  But I was lazy and didn't want to deal with the mess of eating them.  So I deconstructed them and made a

Fish Taco in a Bowl

I used beet tops, cabbage, red peppers and avocado for the greens then mixed up a lemon juice vinaigrette with a touch of chili powder in it.  Delish!

AND there was fish left over for lunch today!  So I made

Red Green Salad with Fish

I used black kale, celery, and grated beets for the greens then topped them with Namprik Dressing.  The recipe I have is from a restaurant friend and makes a ton, so I guess when I make a smaller amount....

nearly equal parts of lime juice and fish sauce (a touch less) and light oil (I used almond oil today)

garlic

sambal oelek (normally I used finely diced jalapeños, but I had none)

a touch of something sweet (today I used honey)

Actual Namprik Recipe (lots and lots of Namprik)

1 tablespoon + 1 3/4 teaspoons jalapenos (1 cup)
1 tablespoon + 1 3/4 teaspoons garlic cloves (1 cup)
2 1/2 teaspoons brown sugar (1/2 cup)
3/4 cup + 2 1/2 teaspoons lime concentrate (8 cup)
1/2 cup + 1 tablespoon + 1 3/4 teaspoons fish sauce (6 cup)
3/4 cup + 2 1/2 teaspoons canola oil (8 cup)

1954 British Empire Games

All of the members of this gold medal crew are still alive.   What a story!  Inspirational.

http://www.vancouversun.com/sports/Gold+medal+rowers+impossible/10073867/story.html

Karen's SO DELICIOUS Kale Salad

My friend Karen is a great cook.  She loves to make new things and she cooks all the time.  I always think she's kind of surprised when I come up with something yummy and new - I'm not really a cooking fanatic.  Lately, though, she's loved my salads.  She brought me this one and I love it!

You need:

Dressing:
½ cup shallots, sliced thinly
butter
¼ cup rice wine vinegar (I buy the kind with no sugar in it)
1 tablespoon oil
1 tablespoon grainy mustard
a touch of something sweet - if you must (I used agave syrup)

Salad:
3 cups Kale
1 cup Mint
Sweet onion sliced paper thin

Saute the shallots in the butter until translucent.  Add the rice wine vinegar and cook it down.  Add the oil, mustard, and agave.

Chiffonade the kale and mint.  Add the thinly sliced sweet onion.  Add the dressing and mix.



Sprinkle blue cheese on the top to serve.

This is a salad that just gets better with time.  Make it early.  Make enough to leave overnight for your lunch tomorrow!

Ack! I Need to Use Up the Bean Sprouts Salad

I often buy veggies with the best intentions of using them the same day.  And I often get distracted and cook something else.  That's okay for most veggies, but bean sprouts are different story.  If you buy them fresh, you have a very short window to use them before they turn into a wet, mushy mess in their bag.

Here's a salad you can make!

You need:

Fresh Bean Sprouts
½ cup water

Dressing
½  cup green onions, chopped
3 cloves of garlic, minced
2 tablespoons toasted sesame seeds (toast your own or buy them toasted)
1 tablespoon sesame oil
Salt to taste
2 teaspoons fresh green chile peppers

Mix the dressing ingredients together in a bowl and let sit.  It's great if you can do this a couple of hours ahead to release the heat in the peppers and garlic.

Boil the bean sprouts in water for about 2 minutes.  Drain and rinse in cold water to cool.  Leave in strainer to drain.

Once the bean sprouts are drained well, mix them together with the dressing in a bowl and let sit in the fridge for an hour.  Sprinkle additional toasted sesame seeds on top when serving.

This salad is even BETTER the next day - but be sure you don't eat it alone.  It's pretty garlicky!

New Milepost

So today I thought I'd test out where 10,000 steps takes me.  Back to the SeaWalk, I walked 5000 steps in one direction then home again.  Again, I began at Willow Point - very close to Frank James Park - home of the Canada Day event "Transformations on the Shore" - where huge logs become this:

photo by Norm Hamilton

And here is 5000 steps away!  (Actually 4,973.  But close enough!)

This walk took 1 hour and 23 minutes.  It was 8.38km.  Good one!

Where do YOU walk?

10,000 Steps a Day

I discovered that my older model iPod nano - which clips on to my shirt - has a built in pedometer.  Great music and a bit of accountability, too.  So today I tried it.

They say you should walk 10,000 steps every day.  I always think I walk quite a bit.  Turns out 10,000 steps is a long, long way!

According to my iPod, today's walk was 4.76km.  I took 5529 steps.  (And burned 239 calories, apparently.)  In order to make 10,000 steps today I need to go back and do it again.

Check out these walking resources:

The Walking Site

The Mayo Clinic's Walking Advice

Walk Where It's Beautiful

Today I set out on a walk I take quite frequently and, part way through, I realized I was walking with a huge smile on my face. Sunshine, fresh air, good tunes in my ears, and some of the most gorgeous waterfront views in the world. Campbell River Sea Walk.

I start the walk at Willow Point and head north. It's 2.3km to "Big Rock", making a 4.6km round trip.

Thank you, Michael Moore, for reminding me how great it is to walk! 

Where is YOUR beautiful walk?

World Records in Track at 90? Of course!

“People make themselves old,” he said. “First they say, I’m too old to do this and too old to do that, and suddenly they look in the mirror and they are old.” I'm inspired by this story of Roy Englert and his teammates!

  Track Team Is Peerless and, Seemingly, Ageless

Masters Rowing - Inspirational!

I recently competed at the Canadian Masters Rowing Championships at Burnaby Lake. It's one of my favorite regattas - mostly because it's all about athletes who are older. Yes, there's a AA category of 21+ year olds, but get into the D and over categories and you're talking about athletes who are 40+. There are even a few who are in their 80's. And I don't use the term "athletes" loosely! These people train hard, getting up before the light several mornings a week to improve their on-the-water performance.

Take a Walk!

A few months back I posted about sitting being the new smoking.  We're simply not active enough!  Here's a great TED talk encouraging us to take walking meetings.  Walk and talk.  What a great idea!

Green Mango Salad

I can't eat enough of this when mangoes are green at the grocery store.  Delicious and spicy.

You need:
1 Green Mango
1 Red Pepper
1 Red Onion
½ c. Cilantro
¼ c. Fresh Mint
Handful of Cashews
1 T. Fish Sauce
1 Lime
1 t. Sambal Oelek
1 T. Olive Oil



Salad:
Julienne the mango and some of the red pepper.  Chop a bit of red onion.  Chop the cilantro and mint.  Mix all together in a bowl.

Dressing:
Mix together the juice of the lime, a tablespoon of fish sauce, a tablespoon of olive oil and sambal oelek to taste.

Dress your salad and sprinkle crushed cashews on top.



Nutrition Information:
Calories 125 per serving
Carbs 13g per serving

Mango
Low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber and Vitamin B6, and a very good source of Vitamin A and Vitamin C.
Red Pepper
Very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Vitamin K, Thiamin, Riboflavin, Niacin, Potassium and Manganese, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin B6 and Folate.
Red Onion
Very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Vitamin B6, Folate, Potassium and Manganese, and a very good source of Vitamin C.
Cilantro
Very low in Saturated Fat and Cholesterol. It is also a good source of Thiamin and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.
Mint
Low in Saturated Fat, and very low in Cholesterol. It is also a good source of Protein, Thiamin, Niacin, Vitamin B6, Phosphorus and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Riboflavin, Folate, Calcium, Iron, Magnesium, Potassium, Copper and Manganese.
Cashews
Low in Sodium, and very low in Cholesterol. It is also a good source of Magnesium, Copper and Manganese.
Fish Sauce
High in sodium.

Fennel, Celery and Lemon Salad

This is a super easy salad to make with simple ingredients.  It's cool, tangy and refreshing.
You need:
1 c. Fennel
1 c. Celery
1 Lemon
1 T. Olive Oil


Slice all ingredients paper thin. About a cup of each and one whole lemon leaving the peel on.
Combine in a bowl.
Drizzle about a tablespoon of olive oil over the top.
Enjoy!

Nutritional Information:
Calories:  46 per serving
Carbs:  5g per serving
Fennel
This food is very low in Cholesterol. It is also a good source of Niacin, Calcium, Iron, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin C, Folate, Potassium and Manganese.
Celery
This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Riboflavin, Vitamin B6, Pantothenic Acid, Calcium, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Potassium and Manganese.High in Sodium.

Lemon
This food is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Thiamin, Riboflavin, Pantothenic Acid, Iron and Magnesium, and a very good source of Dietary Fiber, Vitamin C, Vitamin B6, Calcium, Potassium and Copper.Olive Oil
This food is very low in Cholesterol and Sodium.

No Pasta Lasagna

This is a great alternative to pasta-filled lasagne and it ups your veggie intake for the day.

You need:

Pasta substitute:
3 medium zucchini, sliced lengthwise, 1/4-inch thick
2 orange peppers (or yellow or red)

Sauce:
1 pound hot Italian sausage
1 small onion, chopped
1 can of tomato sauce
1 can of tomato paste
fresh basil
fresh oregano
2 cloves garlic

Cheese layer:
1 egg, slightly beaten
3/4 cup cottage cheese (more fat, less carbs)
2 tablespoons grated Parmesan cheese
1 cup fresh spinach

Top:
2 tablespoons pesto (if you buy a jar, watch the labels - go with the lowest carbs)
1 cup shredded mozzarella cheese

Sauce:
Brown the hot italian sausage in a saucepan.  Put aside to cool a bit - just until you can handle them to cut them up.  Dice onion, mince garlic and cook in fat left from sausages until translucent.  Chop the sausages into small chunks and add to onion.  Add tomato sauce (I like the Italian "pulpa" variety) and tomato paste.  Chop basil and oregano.  Add to sauce.  Bring to an almost "boil" then turn down to low.  I highly recommend making this sauce ahead of time to give it time to meld the flavors.

Veggies:
Slice the zucchini in lengthwise strips.  Cut the peppers into large, flat pieces.  Put a little olive oil on them and put in the oven to roast VERY BRIEFLY.  They should still be quite crunchy when they come out of the oven.

Cheese layer:
Mix eggs, cottage cheese, parmesan and spinach together in a bowl.

Arrange ⅓ of the zucchini in a baking dish. Top with egg mixture, then half of the sausage mixture. Top with ⅓ of the zucchini and peppers and sausage mixture. Add the last of the zucchini to the top.  Cover with pesto.  Sprinkle on mozzarella.

Put in the oven for half an hour.  Take out and let stand for 15 minutes before eating.

Yum!

Serves 6.

Chipotle Fish "Tacos" with Lettuce Tortillas

These are messy but oh, so delicious.  No grains.  Good for you!

You need:

FISH:
2 tablespoons olive oil
2 tablespoons freshly squeezed lime juice
¼ teaspoon salt
Freshly ground black pepper
1 pound white flaky fish fillet, like tilapia, snapper, or halibut

CHIPOTLE CREAM:
½ cup plain yogurt
2 tablespoons mayonnaise
2 teaspoons chipotle pepper, in adobo sauce (careful!  it's hot!)
8 large, firm lettuce leaves
1 ½ cups shredded green cabbage (use pre-shredded coleslaw if you're rushed)
1 or 2 chopped roma tomatoes
¼ of a colorful sweet pepper
¼ cup fresh cilantro leaves
Lime wedges

DIRECTIONS:
In a small bowl, whisk together the oil, lime juice, salt and pepper. Pour over the fish fillets and let marinate for 20 minutes.

Put the yogurt into a strainer lined with a paper towel and place over a bowl to drain and thicken for 20 minutes.

Remove the fish from the marinade and grill on a preheated grill or nonstick grill pan over a medium-high heat until cooked thorough, about 3 minutes per side.  Set the fish aside on a plate for 5 minutes.

In a small bowl combine the thickened yogurt, mayonnaise, and chipotle pepper (chopped).

Flake the fish with a fork. Top each tortilla with 1 tablespoon of the chipotle cream. Top with fish, cabbage, peppers, tomatoes and cilantro.

Definitely have some napkins ready!  Pick up the lettuce leaf like a taco shell and enjoy!

Nutrition Information
Calories 266 per serving
Carbs 22 g per serving (reduce this by excluding tomatoes)


Red Snapper
Red Snapper is low in Saturated Fat and Sodium. It is also a good source of Vitamin B6, Phosphorus and Potassium, and a very good source of Protein, Vitamin B12 and Selenium.  BUT - it's high in cholesterol.

Lettuce
Lettuce is low in Saturated Fat and Sodium, and very low in Cholesterol. It is also a good source of Riboflavin, Vitamin B6, Calcium, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Folate, Iron, Potassium and Manganese.

Tomatoes
Tomatoes are low in Sodium, and very low in Saturated Fat and Cholesterol. They are also a good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Potassium and Manganese.  A large portion of calories in tomatoes come from sugars.

Red Pepper

This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Vitamin K, Thiamin, Riboflavin, Niacin, Potassium and Manganese, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin B6 and Folate.

Cilantro

This food is very low in Saturated Fat and Cholesterol. It is also a good source of Thiamin and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.

Mayonnaise

This is low carb!

Wisdom of the Elders

Yep.  That's us.  We've officially passed the half way mark which means we've accumulated a fair bit of life experience.  We've lived through our own ups and downs.  We've had our own struggles and victories.  We've got some things to share!

I have a friend who posts about Grandmothers Groups from time to time.  So I thought I'd find out what they're about.  As it turns out, elders here are supporting African elders who are looking after the nation's children who have been affected by HIV/AIDS.  (Thank you, Stephen Lewis, for your amazing work.)

This is where I got to thinking about being an elder and what that might mean.  I don't feel like an elder.  My mom is still living.  She's a true elder.  But I also have a responsibility to help the younger set where I can.   Heading into the second half, I hope to help, role-model and inspire in my own small way.  I have a few things to share.

"Who'll be my role model, now that my role model is gone?"  (Paul Simon)

10 Minute Abs

Time is a big issue.  I work full time.  My family is dispersed, so seeing them takes time.  And I am committed to working out.  So any workout I can do at home in less than half an hour is great for me!

Here's an abdominal workout you can do in 10 minutes at home.

Basically, you set a timer to go off every 30 seconds.  Pick 20 exercises.  Switch when the timer goes.  Non stop.

Some suggestions for picking your 20 exercises:

http://exercise.about.com/cs/abs/l/bldynamicabs.htm

http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominals

http://exercise.about.com/od/abs/ss/abexercises.htm

Look After Your Fascia

My sister introduced me to MELT balls.  They come in various sizes and densities and are used as a self-treatment for chronic pain in feet and hands.  And I think they are making a difference for me!

MELT also produces a body roller to roll out your muscles.  It is softer than many foam rollers on the market - and it, too, makes a difference for me.

Anything that keeps me flexible and pain free is great in my books.  You can learn more about MELT and order their products here.

Look After Your Feet

I have chronic pain in my heel.  It's been with me for 20 years.  Usually it subsides for a while and I get on with exercise.  But this year it isn't going away.  I'm okay with not playing soccer or basketball any more.  Rowing is going well.  But my foot is getting in the way of hiking and even walking!

There are 26 bones in a foot.  And heel pain is common.  This article in Medical News Today is pretty informative.

Rest.  Ice.  Ibuprofen.  I guess that's what I'll keep doing....  Sigh.

Competition Is Good For You!

I've spent most of my life playing sports.  I love to play a game or race a race.  I love the challenge of pushing myself to the limit and, most of all, I love the feeling of winning.

Winning doesn't always mean coming first.  It sometimes means I make a personal gain or overcome a personal obstacle.  A game well played is definitely a win.

In April I had the luck to race with some friends at a rowing regatta in Victoria.  Dueling Over a Grand, lovingly known as the DOG, is a two boat race.  You race and, if you win, you move on.  There is a "back door" for crews who come second early in the regatta - you have to race more and beat more crews to make the final.

In March, my crew undertook a training camp to get in race shape.  We all work out individually and stay quite fit for a bunch of middle agers, so the training camp was more about relearning how to row together and to establish our race plan.  Racing is a pretty psychological pursuit.  All the fitness in the world means nothing if you can't control the "can't" in your head.  Our "coles notes training camp" was designed to help us with that.

The weekend of racing was super fun.  I have a love/hate relationship with racing - mostly about how prepared I am for the race.  I felt well prepared for the DOG this year.  I know I'm ready when we sit on the start line and I'm thinking "yeah, we've got this" instead of "crap, why am I here?"  Every time we locked into the start I was confident in our crew.

You're half way through your life journey.  It might be time to take up a sport that you can compete in.  It's an awesome feeling to push yourself and come up with your own kind of "win".

And while we're on the topic of "happy"....

Happiness

Oh my.  I am so glad I am on Facebook just for this!

Smile. Laugh. Dance.  Be happy!

Connecting With Nature is Good For You!

It was a blustery, rainy day today.  But my friend and I went ahead with our plans to visit White River Provincial Park west of Sayward, BC.  It's a very small park with a cool story.  It's home to old growth Douglas Fir, and it houses a great salmon stream!  What we didn't count on was snow, so we did have to detour a smidge.  And, technically, it wasn't a huge amount of exercise.  But we spent some quality time in the woods with the ancient trees and the wild elk herd.  

Edward O. Wilson, a Harvard University entomologist, coined the term "biophilia", referring to humans' "love of living things" - our innate affinity with nature.  I sure felt that today!  Love the outdoors!!!!

Get outside at least once this week.  You'll feel better because of it.

Yin Yoga - My Favourite So Far!

A friend suggested we meet for yoga yesterday.  I needed it.  I was completely fatigued from intense rowing training and feel quite stiff.  It turns out the class was a Yin Restorative class.  We spent a great deal of the class with our feet up the wall and held the poses for long periods of time.

The room at the Salt Spring Centre of Yoga was warmed by the wood stove in the corner.  The room was peaceful and bright.  The class was just what I needed.

Here's a peek at what Yin Yoga is like.  I highly recommend it!

Sleep!

I posted an info-graphic on recovery of high performance athletes and the need for lots and lots of sleep.  Here's a graphic journal of a workshop where sleep was emphasized to improve creativity.  (Plug here for the graphic artist, Deb LeFrank)  It turns out that sleeping in is encouraged!

The Huff Post has a bunch of articles about the importance of sleep.

Why have I spent my life getting up at 5am to row?  It is gorgeous to be on the water and watch the sun rise - but I'm rethinking the balance of doing that every day.  I'm building more sleep into my routine!

Hiking on a Beautiful March Day

The sun came up this morning on Discovery Passage with a morning temperature of -1.  But by 10am the sun had warmed up the air enough to make it a t-shirt and light hoodie hike day.

Ripple Rock in Campbell River is a great hike!  8km round trip.  3.5 to 4 hours - depending on how often you stop at the spectacular view points along the way.  Diverse, moderate hiking trail.  Some big uphills.  And the view at the end of it is amazing.

Hiking.  What a great way to get fit, get outdoors, and feel great.

Back at Training Camp

Okay.  So I'm back at spring break training camp to train specifically for a race in early April.  I've rowed 3 times in the last two days, and I am fatigued!  So I went looking for information about fatigue and training and found this great info graphic about sleep.

Turns out that sleep is our best training tool!

Another Inspiring Athlete

Peter Dreissigacker is 62 years old.  He is best known for his rowing oars and his Concept II rowing machines.

The World Indoor Rowing championships were held recently.  They are also known as the Crash B's. Basically a whole gymnasium of Concept II rowing machines is set up and wired together so they can be monitored and measured.  And then a bunch of rowers get on and row 2000 meters in the shortest time they can.

I've rowed a long time.  I'm a strong woman!  At 52, I can row 2000m in very close to 8 minutes.  People are impressed with that.  It would have put me in 8th place at the World event.  Nice!

The very fastest YOUNG men - national team calibre - row 2000m in about 5:30.  But back to Peter.  At 62 he rowed his 2000m in 6:55.  Pretty good!

I hope we can all find it in ourselves to put in our personal best at the highest level for years to come.

Get Off Your Rocking Chair

I row at Elk Lake.  I have some friends there who are my inspiration.  We call them the J Pod.

Rowing names its age groups alphabetically.  At 52, I am a D category rower.  It's a tough category - actually faster than A, B or C many times!  So I am really looking forward to getting older and moving to E and beyond.  But J?  Wow!  I hope I am still out there when I hit J.  These rowers are over 80 years old!

http://www.cheknews.ca/?bckey=AQ~~,AAAA4mHNTzE~,ejlzBnGUUKY1gXVPwEwEepl35Y795rND&bclid=975107450001&bctid=3153270969001

I Love Rowing!!!

Yesterday marked my return to on-the-water training after my three month winter hiatus.  Some people row 12 months a year, but I find I am more interested and committed if I take some time off.  So I race until the end of October and take a winter break.

Yesterday reminded me how much I love this sport.

I started rowing at university thirty years ago.  I rowed five years as a varsity athlete, traveling across Canada and as far south as San Diego to race.  I have a raft of medals and experience with national training camps under my belt.  And, thirty years later, I am still learning.

For me, it's the ultimate sport.  Individual and team at the same time.  Every second you're in the boat your brain is learning about how to do the next stroke better.  Your mind is pushing your body to work harder.  Your body is stretching to its limits.  Every. Single. Stroke.  It can't be any other way or you would be letting your team down.  So you work harder and harder.

And it doesn't hurt that you're out on the water at sunrise.

Dealing with Injury

There was a day when something like a sore lower back wouldn't stop me.  Maybe it should have!  On Monday I worked out with a much younger rower (I'm 52, she's 15) and was so excited to keep up with her!  We ran, we climbed stairs, we rowed on the rowing machine, we skipped, we did step ups and side step ups.  It felt great.  Building strength and cardio for the upcoming race season.

Then I went to work where I sit for long periods.

At about 9:30 my right side lower back started stiffening up.  By noon, I had to start the process of standing 5 minutes before I was expected to walk anywhere.  I was a mess.

Even 5 years ago, I would have just ignored it and gone to my afternoon workout.  But, wanting to enjoy a healthy second half of my life, I cancelled.  And I cancelled my Tuesday morning workout.  I am glad I did.  What could have been a long, nagging pain-in-the-back is subsiding nicely.

I went for a brisk walk today.  I think I may have finally learned how to look after myself.  And it only took half my life!

Sunny Sunday Workout

Go and climb a mountain!  Get outside.

The gym is great for a condensed workout, but nothing beats expending your energy in the great outdoors.  Where I live there is a great uphill hike with a spectacular view at the top - Mount Erskine.  Today, a sunny January day with fog on the ocean, was a busy Erskine day!

Find the uphills in your area and explore them all.

Lemon Water Flushes Toxins???

I care about what I eat, so I read a lot about what I should and shouldn't be consuming. There has been a lot of hype about hot water and lemon in the morning lately. Apparently it flushes toxins.

And here's where I should say I am a skeptic, too. Flushes toxins? Really? So I went looking for information about that. As it turns out, the people making this claim are all bloggers like me. They read it somewhere and they are passing it on without really knowing if it's true.

Here's what one doctor said on snopes.com (quite a reliable source for seeking truth):
As a scientist, I can tell you without doing any further research that this is a bunch of hooey. Your body does not "build up toxins" while you sleep any more than it should - it has a liver to remove toxins that are naturally produced by the body during metabolism. Lemon juice does nothing except provide a few more naturally-occurring toxins (which your liver handles with aplomb). While it is most certainly a refreshing beverage, it has no health benfits other than providing you with a small dose of vitamin C. 

And nothing, NOTHING, cleanses your liver except time. And drinking plenty of water every day.   I've found many people will make claims like this when they don't know squat about the human body, cellular respiration, etc... 

If anyone ever includes the phrase "cleanses toxins from the body" as a health benefit, that's a pretty good hooey-warning for me. 

But that doesn't mean we shouldn't have a nice cup of hot lemon in the morning. Have it for the right reasons. It starts your day with water. No caffeine. Now that's a nice thing to do for yourself!

It's Saturday....

and that means yoga. I am finding the mindfulness of yoga practice very energizing. My hips and shoulders are looser. I stand taller. I am constantly amazed that my already strong muscles are wobbly after we're done. Strength. Balance. Flexibility. All in a completely relaxing hour. Have you tried yoga yet? You should! Be sure to pick a beginner class....

Over 700 Gold Medals

This is amazing! And it's what I hope for all of us....

Sitting is the New Smoking

It's not good for you! Get up and move. http://apps.washingtonpost.com/g/page/national/the-health-hazards-of-sitting/750/

Yoga Art

This is so beautiful!!!! http://heatherhansen.net/film/

Yoga. It Changes Your Brain

I don't "love" yoga yet.  But here's another great reason to go to class....  it changes your brain.

https://yogainternational.com/article/view/this-is-your-brain-on-yoga

Chase Meaning...

and then trust your body to deal with the stress that follows.

Wow.

I loved this TED talk.  I hope you do, too!

Rowing Machine: 11 minute pyramid

This is a warm up.

All rowing is done steady state - roughly 70% of your maximum, moderate stroke rate.

3 minutes at 18 strokes a minute
2 minutes at 20 strokes a minute
1 minute at 22 strokes a minute
2 minutes at 20 strokes a minute
3 minutes at 18 strokes a minute

And you're all warmed up and ready to do some hard work.
                                                             (thanks to coach Jesse Hume for this one)

Not sure how to use the rowing machine?  Here's a simple, short video:

Partner Up

I got an email late Sunday night from a young woman who I coach in rowing.  She was keen to work out hard starting this week.  So keen that she suggested Monday morning.  Who am I to turn down a keen young rower?  So I dragged myself out of bed at 5am to meet up and work out.  This has been pretty common in my life, but, remember, I just completed a sloth cycle - including MAJOR sleep ins.  5am was pretty darned early!

I arrived first and she was a tad late.  I was pretty sure she wasn't coming so I climbed on the treadmill.  Luckily, I was wrong and my work out buddy showed up very soon after the treadmill started to grind away.  We set up the rowing machines and rowed a good piece side by side.  Then a few rounds of back and tricep weights.  Time flew!  And the rest of the day was awesome.

What's the point of this little snippet?  Partner up!  Working out with another person is tons more motivating.  You work harder and it seems easier.  Win all the way around.

Me? Yoga?

About ten years ago I started telling my friend Dorothy Price that I was going to come to one of her yoga classes.  But I never have made it to one.  I have been to a few other random yoga classes, and they all just confirmed to me that I am not made to yoga.  It takes flexibility and balance!

My daughter is a varsity soccer player, and she has taken up yoga as part of her training.  She firmly believes her yoga practice has kept her in sport.  So, she bought me a yoga punch card for Christmas - so I can extend my athletic days.

On Saturday, she took me to my first class - a beginner class led by Dorothy.  And I have to say I really enjoyed it.  It was slow and simple.  Basic poses.  Lots of stretching and core work.  And one on one support after class to deal with adaptations for my feet.  We walked away feeling tall and light.  Amazing really.  So different than the complete incompetence I felt at previous classes....  Lesson learned?  Start at the beginning with anything new.

Can't wait for my next yoga class!

Inertia

Okay.  I admit it.  I have just completed a full-on sloth cycle.  Normally I am a dedicated gym rat, working out hard about 5 days a week.  I ended my rowing season fit, fit, fit with two long, successful races. That was the end of October.  In November I cut back to two workouts a week and December went by with one swim and one session on the rowing ergometer.  Like I said, full-on sloth.

In my defence, I did get hit with a case of vertigo mid December that meant I couldn't even walk without balance problems, but I really have no excuse for the other 6 weeks.  I did get some good sleep.  I learned some new recipes.  My house was pretty clean and tidy.  But now I am faced with inertia.

in·er·tia

  noun \i-ˈnər-shə, -shē-ə\

: lack of movement or activity especially when movement or activity is wanted or needed

: a feeling of not having the energy or desire that is needed to move, change, etc.

physics : a property of matter by which something that is not moving remains still and something that is moving goes at the same speed and in the same direction until another thing or force affects it

(http://www.merriam-webster.com/dictionary/inertia)

It appears I have been stuck on the couch! Enough of this, it's time to start back at the gym. So, Friday I did. And it was hard to do! First I struggled because I knew it would be hard work and I have grown accustomed to an easier pace. But I talked myself throughout that one with a promise that I could slow down my pace to begin and just get there. Once I put on my workout gear, I was more motivated to go. There were three more roadblocks along the way - all self imposed - but I got myself over each hurdle and arrived at the gym at 2pm (I started to head out at 10am... I said it was a struggle!)

Three miles on the treadmill.  Squats.  Leg press.  Ab work.  I've started!