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