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.