Why am I not losing weight while working out?

I asked myself this question exactly 6 months ago. I started using MyFitnessPal (a free app for tracking what you eat, drink and do). I did not have an answer to that question at the time, because I was not experiencing success. But since I am having success now, I want to tell you what I am doing that is working.

Full disclosure, I am a 38-year old woman with a BMI between 35 and 40. Although I was intaking 1700 calories per day, working out, and taking vitamins (micronutrients), I was not considering macronutrients. I did not imagine that balancing protein, carbs and fat would have any impact. After taking a break from MyFitnessPal tracking due to a software issue that did not allow me to log in, I restarted using it in the new year.

https://www.myfitnesspal.com/reports

We got Fitbit watches about 10 months ago, which initially I thought was a great way of tracking steps without having to carry my phone everywhere. Previously I was using Google Fit, but after they changed their interface to this weird circle thing that I can't seem to understand, I kind of quit paying attention to it. The good thing is that you can sync these apps so that the data is shared among them. That way, you can visualize it in any of the apps.

https://www.google.com/fit/

I find it interesting seeing how Fitbit (Alta HR) tracks heart rate and sleep. What I really wanted was just a rechargeable watch. The battery life is really good, I only recharge it maybe once a week. Yet with MyFitnessPal, Fitbit and Google Fit together, I was not able to lose weight like I needed to.

https://www.fitbit.com/activities

We are on a project now to get pregnant. One of the pieces of advice given was to adjust the macronutrient intake to greater than 25% protein and less than 40% carbohydrates. I had never paid that much attention to "macros" but it seems to have helped my body shed fat. The way it was explained to me is that you log everything you are eating into the MyFitnessPal app and then, click on the diary. Add your foods, then click on the pie chart icon.

MyFitnessPal: Nutrition, Macros, Day View

If you have not had enough protein before dinner, be sure to have a protein-heavy meal as your last meal of the day. But definitely consider adding protein to EVERY meal otherwise it will be impossible to achieve this result. I was relying on my own inspiration and creativity for a brief time in mid-March. It was getting disgusting trying to eat a chicken breast and 5 hard-boiled eggs every day.

Then we got a book in the mail called The IVF Diet, but I also refer to it as the "Garden of Eden" diet. You are taking lots of nuts and berries. At first glance, it seemed too complicated. There were too many ingredients. But I think that is why it is working. It is a diverse array of foods, with an emphasis on lean protein, medium-chain triglycerides (MCTs), omega-3 fatty acids, and colorful fruits and vegetables.

The IVF Diet: Week 1 Shopping List

The first week, we went to Whole Foods and filled up 2 shopping carts. It cost $350 which we thought would be too expensive to continue. What we found is that each subsequent week got easier. Many of those items last for a month or longer. We actually lowered our monthly food spending since we are eating at home and not getting takeout.

I would say that this could be a diet for anyone. When my doctor told me to "eat healthy," I did not know what that meant. I was so frustrated and disappointed with my unsuccessful attempts to lose weight by caloric restriction and exercise alone. So if you are stuck at a weight that is unsatisfactory for you, maybe it is time to consider tracking your macros.

Hacking Google Fit

Let's say you are dorkin' out on your fitness tracking. Or maybe the technology you have isn't helping you stay fit. That's what happened to me. I still use the GoPro Hero4 but not as much as I did when we first got it (3 years ago).

I really enjoyed my Nike+ sport band for tracking runs (9 years ago). That is when I actually went for runs. Its limitation was that it was limited to step counting. Then dear husband bought me a Garmin Forerunner (7 years ago), which could track both runs and bike rides. Its limitation was that over time the plastic band got worn down so that I had to safety pin it to my handlebars, and during one bike ride (2 years ago) it fell off. Shortly thereafter, we upgraded our phones and I started using apps to track fitness.

We had the Samsung Galaxy S7 for two years and have now upgraded to Samsung Galaxy S9. We didn't get the S9+ because it was even bigger. Honestly, your technology is only as good as it is useful. The phone is powerful but kind of large and definitely doesn't fit into most of our bike bags. My sister-in-law bought me a product called buddy pouch, but the phone is so heavy I feel like it will pull my yoga pants down if I tried to run with it.

I'm actually enjoying the REI Co-op Trail 2 Waistpack quite a bit more. The waistband is sufficiently wide and doesn't cut into my skin, it's long enough to fit my circumference. I can fit my phone, wallet, keys and poop bags for dog walks in there. I have also stuffed a light jacket or pants extenders if I have to. It's not really large enough for a water bottle, so I carry that in my hand. I wear it rollerskating ALL THE TIME.

We purchased a Lenovo ThinkCentre M72e Tiny Desktop with Intel i3-3220 CPU @ 3.30GHz and 8.00 GB RAM running Windows 10 Home 64 bit with 2 TB hard-disk space and LG 24M38H-B Monitor (1920 x 1080 resolution) from Fry’s. It makes my home computer (5 years old) seem clunky. I'm sure it doesn't help that the 5 year old computer is completely full of GoPro footage and other photos that should probably be uploaded to the cloud. One good thing about the new computer is that I edit video using Camtasia. I screen-capture video directly OR use the webcam on my AsusT100 OR use my Samsung S9 phone.

I used to use my teeny mp3 player, Sansa Clip (6 years old) to record audio files, but now that's completely unnecessary. From my phone, I can record audio and get a transcript, then email those files to myself and I don't even need a cable to transfer it. I bought the Sansa Clip to use with my Smart Car audio (there's a USB input in the glovebox) but the car doesn't recognize it. I haven't tried to interface the Samsung S9 with the car yet, maybe I'll try that soon.

Strangely enough, the car will recognize my super-old SanDisk mp3 player which sadly only holds 128kB of data (14 years old). In case you're wondering, that's like 2 albums of music or 12 podcasts nowadays. It's so passe to download files now anyway, most people use streaming services like Spotify to get their music. I have an older Pandora account (8 years old) that I still use when I really need to buckle down and get something done that does not require writing, such as housework. I do use the Pandora app on my phone for stair-climbing workouts.

I bought this handlebar bag to hold the phone on bike rides (2 years old) and one of the two zippers recently broke. The thing I like about it is that it can be worn as a purse or fanny pack, which is definitely something I looked for. When you lock your bike and walk away, it's convenient to take your valuables with you. I also detach the GoPro from my handlebars and slip it in here. I liked that it has some reflective detailing and there are mesh pockets on the outside for holding used Kleenex or sticky Clif bar wrappers. It's a great size for holding sunscreen, snacks, sunglasses, wallet, keys, phone and it is large enough for a 500mL water bottle. One drawback, besides the cheap zipper, is that when you have the bag facing you, the sun reflects off the plastic and can be blinding. I am considering making a fabric cover for the plastic part. Also, when you try to run Strava or Google Maps during your ride and the sun is shining, the phone will overheat and shut off. When the phone is inside the bag, this doesn't happen, but it's not always handy for navigating when you want to see the map on your phone as you ride. I have used the plastic window for a printed routeslip, so if you don't mind using old fashioned paper, this bag is great. On some bikes I Velcro the bag to the handlebars on the same side as the top tube and on other bikes I do it the other way. It depends on how close your knees are to the handlebars and your body position when climbing hills. It was originally designed for a folding bike.

One last item I'm obsessed with is the BESKYDDA safety vest from IKEA. When you don't need it, the vest folds up into its own pocket making a cute little sachet. When unfolded, you can put your phone in the pocket with the speaker facing out and let the Google Maps tell you where to turn. As long as you don't need to look at the map and the traffic isn't too loud, this works great. I'm not a fan of using headphones while walking, biking, cycling or rollerskating. I am a big fan of wearing safety yellow and reflectors.

Today, I've updated my Fitness Logs for 2016, 2017 and 2018 using data from the smartphone
https://sites.google.com/site/kaiserwellnesscenter/home/fitness-awareness/fitness-log

It took me a moment to find out how to get the data from Google Fit into a spreadsheet
https://www.maketecheasier.com/export-google-fit-data/

The data will be in a zip folder, which you need to unzip. Then look in the following directory:
Takeout\Fit\Daily Aggregations\Daily Summaries

After that, you can delete any rows/columns that aren't useful to you. The default units are meters and milliseconds for distance and time, which I thought was kind of strange.

I used Strava and Google Photos to remember what some of those workouts were, unfortunately Google Fit doesn't automatically create any kind of description of what you did. Also, you have to manually log things like our Commit To Be Fit (CTBF) program. I guess that would be one advantage to going back to a watch-based activity tracker. What do you use and what are the benefits and limitations?

#DefineYourself! -- Define Your Unique Self Or Else Others Will Define You...

In today's fast paced and ever changing world, the concept of "defining oneself" is more critical than ever. That is why I came up with the hashtag of #DefineYourself! It is a clarification and a celebration of what a person stands for. Let me explain further briefly below.

Each of us would like you think that we are extremely unique in this world.  WRONG.  We are more similar in our desires and needs than we would like to think. That is not to say that each of us are not unique. 

The hashtag #DefineYourself! is a designation (a marker if you will) to tell the world how you are unique relative to the rest of us.  If you type in the hashtag #DefineYourself into either 'Twitter' of 'Instagram' the results will be mainly about your physical appearance -- which is critical toward defining oneself.  Although, I would add that there exists many other 'dimensions' in which a person can define themselves which have nothing to do with appearance and are just as important -- if not more so.

In adding these multiple dimensions of 'uniqueness' -- the addition of the exclamation point "!" to the hashtag #DefineYourself.  Why you might ask?  If you type into 'Wikipedia' the phrase "exclamation mark" -- the following result is shown below in the introduction:

The exclamation mark (British English and Commonwealth English) or exclamation point (American English) is a punctuation mark usually used after an interjection or exclamation to indicate strong feelings or high volume (shouting), shows emphasis and often marks the end of a sentence. Example: "Watch out!" Similarly, a bare exclamation mark (with nothing before or after) is often used in warning signs.

The example in the excerpt is "Watch Out!" -- which is appropriate to emphasize the use of the exclamation mark.  Similarly, instead of restricting a definition of oneself to a single dimension -- i.e. physical appearance -- which is now commonly used on social media, the exclamation mark in the hashtag #DefineYourself! is a cry out to use a more 'complete' definition including the many other definitions of 'uniqueness' that each person holds in the world.



At this point, you may be wondering what type of 'uniqueness' can each of us highlight in our lives.  An example of this might be highlighting the 'unique' components of a cosmetic formulation as highlighted in the series Anti-Aging Skin Series (which I write) on this blog site.  On a more personal level, a person could write about their Mental Awareness Journey through life -- with updates and learning experiences in real time.  Another example might be a 'dimensional analysis' blog post written about the total number of Turkey's sold in the United States on Thanksgiving Holiday -- highlighting the excess of food of the meal.  Other example might be a short 'Tweet' on 'Twitter' (or other social media outlets) highlighting your unique qualities or outlook on life. The point is that the hashtag is meant to highlight your uniqueness in the world today.

With this in mind, use the hashtag and tell the world about yourself. Otherwise ... others will try to define you in their terms. Have a great day.

Packing for Your Car-free Vacation

Have you ever considered taking a vacation without a car?  Yes, I mean without a car.  No rental car when you arrive at a destination.  Oh My Goodness!!  Yep.  If you are not a seasoned cyclist who engages in these types of trips, then the following sites might be of interest to you.  We are not seasoned cyclists -- although, we are becoming seasoned cyclists.  Did this happen over night?  No.  Have we tried various trips and learned different lessons on each. Yes.


Engaging in a bicycle adventure trip is easy.  First, you have to make up your mind that you are going to try to go on one.  Second, decide where you would like to travel to.  Some bloggers suggest going on an overnight trip to a local hotel near your house on your bicycles with a couple of panniers to start out with.  This is one strategy.


Another strategy is to decide to go further.  If you decide to do this, the learning curve is steeper.  But you adjust very quickly -- which is a good thing.  We started by taking trips down to the beach near family (around 60 miles away) and staying in a hotel.  This trip was simple in that the whole trip involved a bicycle and a hotel (easy to plan).


Next, we extended this toward taking the train which we ride daily to the beach to camp last year.  You can read about that experience in the following blog post -- written by Mike.  Adding a train component to a bicycle vacation is not difficult.  But remember, the train usually has limited times of departure and arrival.  Be sure to consider these schedules while planning a vacation departure or arrival time and date.


Recently (as in last week), we took a bicycle trip up north to Grover Beach and stayed in a hotel.  The bicycles served the purpose of a rental car.  We were able to explore the town car-free and stress free with a bicycle.  Part of the journey is the bicycle trip.  Most of the time on vacation, people are trying to get to a destination to enjoy the destination (such as a beach).  When riding a bicycle to a destination, the journey is part of the enjoyment of the destination.   With all of this being said, you might be wondering what to pack for such a trip.


If you are considering a car-free vacation, you may find the following links to our previous trips useful.  Each contains suggestions for packing.


Newport Beach and Oceanside (July 2014) + Metrolink + Hotel
http://bitchonabike.blogspot.com/2014/07/independence-day-ride.html

San Francisco and Santa Cruz (May 2015) + Amtrak Coast Starlight + Hotel
http://bitchonabike.blogspot.com/2015/05/sf-to-la-packing-list.html

Doheny Beach (January 2016) + Metrolink + Camping
http://bitchonabike.blogspot.com/2015/12/doheny-sb-packing-list.html
http://bitchonabike.blogspot.com/2016/01/cyclecamping-or-cyclocamping.html

Grover Beach (January 2017) + Amtrak Pacific Surfliner + Hotel
http://bitchonabike.blogspot.com/2017/01/central-coast-trip.html



We hope that you enjoy reading the above sites packed with the lessons that we have learned evolving over time while learning how to bicycle adventure.  The photos below are of the recent trip to Grover Beach which we just returned from.  Additionally, we hope to see you out on the road on a bicycle vacation.  Have a great day!

Day 1: Waiting for the Amtrak

Day 1: On Board the Amtrak

Day 2: View from our Hotel Balcony

Day 2: Monarch Butterfly Grove (FREE)

Day 3: Bike Ride to Avila Beach (FREE)

Day 3: Bicycle Parking in Hotel Room (FREE)

Day 4: Tour of the Mission San Luis Obispo de Tolosa (FREE)

Day 4: Riding San Luis Obispo County Transit ($5 Day Pass)

Day 5: Returning via Amtrak

Day 5: A Beautiful way to End our Vacation

The Benefits of Gardening

Works Cited:

Armstrong, D. A survey of community gardens in upstate New York: Implications for health promotion and community development. Health & Place (2000) Vol 6 pp 319-327.

Galluzzi, G.; Eyzaguirre, P.; Negri, V. Home gardens: Neglected hotspots of agro-biodiversity and cultural diversity. Biodiversity and Conservation (2010) Vol 19 pp 3635-3654.

Hale, J.; Knapp, C.; Bardwell, L.; Buchenau, M.; Marshall, J.; Sancar, F.; Litt, J. S. Connecting food environments and health through the relational nature of aesthetics: Gaining insight through the community gardening experience. Social Science & Medicine (2011) Vol 72 pp 1853-1863.

Hartig, T.; Mitchell, R.; de Vries, D.; Frumkin, H. Nature and Health. Annual Review of Public Health (2014) Vol 35 pp 207-228.

Maller, C.; Townsend, M.; Pryor, A.; Brown, P.; St Leger, L. Healthy nature healthy people: ‘contact with nature as an upstream health promotion intervention for populations. Health Promotion International (2005) Vol 21 pp 45-54.

Milligan, C.; Gatrell, A.; Bingley, A. ‘Cultivating health’: Therapeutic landscapes and older people in northern England. Social Science & Medicine (2004) Vol 58 pp 1781-1793.

Shinew, K. J. Leisure spaces as potential sites for interracial interaction: Community gardens in urban areas. Journal of Leisure Research (2004) Vol 36 pp 336-355.

Twiss, J.; Dickinson, J.; Duma, S.; Kleinman, T.; Paulsen, H.; Rilveria, L. Community gardens: Lessons learned from California healthy cities and communities. American Journal of Public Health (2003) Vol 93 pp 1435-1438.

Wannamethee, S. G.; Gerald Shaper, A.; Walker, M. Physical activity and mortality in older men with diagnosed coronary heart disease. Circulation (2000) Vol 102 pp 1358-1363.

Fun Fitness Events

Griffith Park Trail Relay Marathon & 8K
July 17, 2016 @ 7:00am
$49.00 Registration - through 7/13 for individual 8K
Team registration is currently closed

2016 is the inaugural year for this event

Tour de Laemmle
Sunday, July 24th @ 6:00am
Registration is FREE
ALL LEGS: The Whole Enchilada! (125 miles)
LEG 1: Monica Film Center in Santa Monica to Claremont 5 (55 miles)
LEG 2: Claremont 5 to Playhouse 7 in Pasadena (30 miles)
LEG 3: Playhouse 7 to Glendale 5 and on to NoHo 7 in North Hollywood (15 miles)
LEG 4: NoHo 7 to Town Center 5 in Encino and back to Monica Film Center (25 miles)

12th Annual Spirit of LA Run

August 6, 2016 @ 8:00am
$35 individual ~ $30 student/military

Hilly, varied terrain (asphalt, dirt, grass), finisher's medal

Packet pick-up starts at 6:30am


Pride of the Valley 5K
August 6, 2016 @ 8:00am
$25 registration, $30 with T-shirt
$15 team category, goes up to $20 in 52 days
Esther Snyder Community Center • 4100 Baldwin Park Blvd Baldwin Park, CA 91706

Griffith Park Luau 5k

August 13, 2016 @ 7:30am

Flat course, sunglasses, T-shirt, medal.

$35 individual, goes up to $40 in 3 days

Packet pick-up at A Runner's Circle on Friday, August 12 from 10am-6pm

CicLAvia ~ Iconic Wilshire Blvd

August 14, 2016 from 9am - 4pm

Car-free streets for 3.5 miles

Completely FREE and no cost


Bikecar101 & Softball Junkies CoEd Tournament

September 3, 2016

Santa Clarita Central Park

$350 per team

Summer Breeze 5k, 10k, 15k, Half Marathon
September 10, 2016 @ 7:30am

$20 for individual 5k

$25 for individual 10k

$35 for individual half-marathon

Ride 2 Recovery California Challenge

October 2015, ride schedule coming soon

CicLAvia ~ Heart of LA
October 9, 2016

39th Annual Mission Inn Run
Sunday, November 13, 2016
$40 for 5k, $50 for 10k, $70 for half marathon

Prices increase in 64 days


2016 Greenway 2020 Run! 10K & Half-Marathon

December 4, 2016
Bib Pick-Up Saturday December 3rd at Fleet Feet Sports, Burbank

$60 for 10k and $85 for the half-marathon

What Did I Learn From Writing About Mental Health?

I promise that this post will be brief.  Really, do you believe me?  Well, lets get on with this and you will see.  Over the past month, or should I say in the month of May, I wrote two blog posts regarding mental awareness.  The first was about the realization of the physiological responses and the consequences of not responding to them.  While the second was about the role that mental dialogue plays in the success of reducing stress while elevating the health and wellness of ourself and others around us on a daily basis.




I decided to update my "mike's mental awareness journey" page with two posts regarding the process of writing the two posts for this site.  Specifically, what did I learn from these two blog posts -- research, watching, reading the content to assembling them for you to read.  Here is the first post -- click here -- which is brief.  




Really, I have over the last few years really started to understand the importance of noticing when I am stressed and the physiological responses -- my response toward it.  Further, how to deal with stress is centered around getting control of your mind.  I have learned that the best way for me to do so is to start doing job or chore around the house.  That is:  take the stress and the physiological response and utilize that energy to complete a job that I dislike doing -- taking out the trash, dishes, laundry, etc.




These methods work well when you are at home or at work for diffusing stress.  But what about if you are on vacation?  Or at a family event?




On these occasions, the role of forming a positive mental dialogue is critical.   In fact, for me this played out in reality last weekend while on vacation.  You can read about that experience here.  My wife and I were able to turn a terrible situation into a positive one by changing our mindset -- our mental dialogues.




I hope that these two blog posts help encourage you to look within yourself for the signs of stress.  Further, toward changing the self-defeating thoughts into positive constructive thoughts to create a mental dialogue which allows you to accomplish goals that have been obstacles since.




Until next time, Have a great day!

The Benefits of Yoga

Works Cited:

Bhasin, M. K.; Dusek, J. A.; Chang, B.-H.; Joseph, M. G.; Denninger, J. W.; Fricchione, G. L.; Benson, H.; and Libermann, T. A. "Relaxation Response Induces Temporal Transcriptome Changes in Energy Metabolism, Insulin Secretion and Inflammatory Pathways" PLOS One, Volume 8, Issue 5, 2013, e62817.

Chaya, M. S.; Kurpad, A. V.; Nagendra, H. R.; and Nagarathna, R. "The Effect of Long Term Combined Yoga Practice on the Basal Metabolic Rate of Healthy Adults" BMC Complementary and Alternative Medicine, Volume 6, Number 28, 2006, 6 pages.

Clay, C. C.; Lloyd, L. K.; Walker, J. L.; Sharp, K. R.; and Pankey, R. B. "The Metabolic Cost of Hatha Yoga" Journal of Strength and Conditioning Research, Volume 19, Issue 3, 2005, p6 04-610.

Cohen, D. L.; Bloedon, L. T.; Rothman, R. L.; Farrar, J. T.; Galantino, M. L.; Volger, S.; Mayor, C.; Szapary, P. O.; and Townsend, R. R. "Iyengar Yoga versus Enhanced Usual Care on Blood Pressure in Patients with Prehypertension to Stage I Hypertension: a Randomized Controlled Trial" Evidence-Based Complementary and Alternative Medicine, Volume 2011, Article ID 546428, 8 pages.

Danucalov, M. A. D.; Simoea, R. S.; Kozasa, E. H.; and Leite, J. R. "Cardirespiratory and Metabolic Changes during Yoga Sessions: The Effects of Respiratory Exercises and Meditation Practices" Applied Psychophysiology and Biofeedback, Volume 33, 2008, p 77-81.

Li, Q.-Z.; Li, P.; Garcia, G. E.; Johnson, R. J.; and Feng, L. "Genomic Profiling of Neutrophil Transcripts in Asian Qigong Practitioners: A Pilot Study in Gene Regulation by Mind-Body Interaction"  The Journal of Alternative and Complementary Medicine, Volume 11, Number 1, 2005, p 29-39.

Nidhi, R.; Padmalatha, V.; Nagarthna, R.; and Ram, A. "Effect of a Yoga Program on Glucose Metabolism and Blood Lipid Levels in Adolescent Girls with Polycystic Ovary Syndrome" International Journal of Gynecology and Obstetrics, Volume 118, 2012, p 37-41.

Smith, C.; Hancock, H.; Blake-Martimer, J.; and Eckert, K. "A Randomised Comparative Trial of Yoga and Relaxation to Reduce Stress and Anxiety" Complementary Therapies in Medicine, Volume 15, 2007, p 77-83.

Yadav, R. K.; Magan, D.; Mehta, N.; Sharma, R.; and Mahapatra, S. C. "Efficacy of a Short-Term Yoga-Based Lifestyle Intervention in Reducing Stress and Inflammation: Preliminary Results" The Journal of Alternative and Complementary Medicine, Volume 18, Number 12, 2012, p 662-667.

Active Transportation Implies That Every Bicycle Trip Is A Commuting Trip!

My name is Mike Kaiser and I am part of Kaiserwellnesscenter.com.  You may find my information on our website under 'bio'.  This blog has been neglected to a certain extent.  Over the next few months, Kayla Kaiser and I will work to turn that around.  Part of the purpose of Kaiserwellnesscenter is to educate the public about health and wellness and the science behind the concepts.  Additionally, we seek to include demystifying science behind consumer products, and fitness concepts and trends.  Are we experts in all areas?  No.  Are we educated?  Yes.  Our staff consists of educated people in their respective areas.  We all bring various contributions to the table.  Let me give you an example of this.


Over the last few years, Kayla and I have been riding a bicycle and train to work.  How do we do this?  Well, the concept is called "blended commuting" -- due to the combination of riding a bicycle to the train station and then a train into the valley.  Follow this by a short bicycle ride to the university at which we work.  Kayla and I are concerned about our health and the health of the population in th midst of a growing obesity problem.  We have been engaging in "active transportation" over the last few years.  As a result, we have started a non-profit 501(c)3 organization (see www.bikecar101.com) to educate the public about bringing bicycles on board the public trains.  Why do I carry on about active transportation?

One reason is that we all are faced with various trips during the day.  How we choose to travel around is grounded in a choice of mode of transportation.  How do you travel around town?  Do you walk?  Do you ride a bicycle?  What are your limitations toward engaging in active modes of transportation?  What are the real barriers?  Some are legitimate.  Some are fictitious.  Regardless, how we view trips actually influences how we engage in active transportation.  Here is an article I wrote on my own blog site:

http://jmkthought.blogspot.com/2016/04/active-transportation-implies-that.html

The purpose of the blog post was to challenge the public to re-think our idea of commuting.  Why do we let our children walk or bicycle to the park?  Why do we then tell them that in order to commute to school, we must drive?  Where is the line between bicycling as a child and obtaining a driver's license at a teenager?  Why do we choose to engage in driving rather than riding a bicycle?  I am guilty of driving too sometimes - I admit.

The point is that we need to instill the value of walking and biking whenever possible.  Even to engage in active transportation during our commuting.  In the coming days, I will write more about this subject and others.  Leave a comment if you have a topic that you would like covered.

Sincerely,

Mike


P.S. I write about my own "mental health" and "physical health" at the following page on our website www.kaiserwellnesscenter.com.  Remember, each of us deserves to live a healthy and happy life.


Link to my mental health blog:


https://sites.google.com/site/kaiserwellnesscenter/home/mike-s-mental-awareness-journey/



My last post in Jan. on disconnecting from your devices:


https://sites.google.com/site/kaiserwellnesscenter/home/mike-s-mental-awareness-journey/disconnecting-from-your-devices-with-a-bicycle-and-train



Have a great day!

Happy Birthday GAMC!

We recently attended a public event celebrating the 110th year of Glendale Adventist Medical Center. Considering the Adventist community in Loma Linda, CA is a "Blue Zone," which is a land area researchers have identified as having the highest concentrations of centenarians in the world, we thought it would be good to listen to the advice GAMC physicians were giving the public.

The topic we listened to was about family health.  The title was something like "Back to School, Back to Basics."  Dr. Emil Avanes's message impacted me enough to get me thinking about it this entire week since his presentation.

Get a pocket-guide summarizing the talk here.  Instructions for folding your book here:
http://www.pw.org/content/diy_how_to_make_a_pocketsize_book_0

Here's the contents of the pocket-guide:

Quick Tips
1. Walk (7 days/week)
2. Sleep (8 hours/night)
3. Drink (8 glasses/day)
4. Ask for Help
5. Trust your Helpers

Exercise

7 days per week

Ask yourself, how many days per week do you sleep?  Get active!

Even if you have an active job, exercise outside of work.

Create health by starting with 5 minutes per day.

Find a friend to help you get a foot in the door of fitness!

Nutrition

What you put in your body creates all your cells.

Drinking water is a healthy habit, like putting gas in your car.

Drink at least 5-6 Cups of water per day, 8 Cups is better.

Your body will use the water for organs first (brain, liver, kidneys).

If you drink enough water, it will relieve muscle tension & chest pain naturally.

Sugar

Sweets are the ultimate evil.

Sugar is 9 times more addictive than cocaine.

If you have a sugar habit, forgive yourself, it’s not your fault.

When you eat sugar, your body craves more sugar.

Substitute sugary foods with vegetables and protein.

Sleep

Nighttime is when your body releases hormones.

Wind down, shut down, replenish, get deep sleep, and your body will wake up recharged.

Using electronics at night can affect you past the time you put them down.

Try reading a boring magazine instead, review your day, plan the following day.

If you can’t sleep, don’t lay in bed worrying for more than 15 minutes.

Get up, walk around, wash the dishes, but don’t engage in vigorous exercise.  Try again.

Help

Don’t guilt trip yourself.

Humans are altruistic, helping someone else is easier than helping yourself.

Thanks Dr. Avanes!

SoCal Events

Freedom Ride | Entry fee: FREE Metrolink Weekend Day Pass: $10
Glendale, CA | Glendale Metrolink Station
400 W. Cerritos Ave | San Gabriel River trailSunday, July 12 | Start time: 6:30am
https://www.facebook.com/events/861473337222963/


Foothill 5k Challenge | Entry fee: $45
Glendale, CA | Glendale Sports Complex
2200 Fern Ln | Catalina Verdugo trailSunday, July 19, 2015 | Start time: 8:15am
http://la.backonmyfeet.org/5kchallenge

Spirit of LA 5k Run | Entry fee: $30
Los Angeles, CA | Elysian Park
1880 Academy Dr | by the baseball fields
Saturday, August 1, 2015 | Start time: 8:00am
http://thewccompany.com/spirit-of-la-run.html

Camarillo Duathlon Series | Run / Bike / Run | Cost: $85

Camarillo,CA

515 Eubanks Dr

April 12 | June 7 | August 2, 2015

http://www.camarilloduathlon.com/

Arroyo Creek Half Marathon

Simi Valley, CA
Start at Rancho Simi Park and Erringer
Sunday, August 9, 2015 | Start time: 7:00am
http://www.arroyocreekhalf.com/

CicLAvia ~ Culver City Meets Venice | Cost: FREE
Culver City, CA | Metro Expo Line
8804 W Washington Blvd | Venice Beach via Mar Vista
Sunday, August 9, 2015 | Start time: 9:00am
http://www.ciclavia.org/ciclavia_culver_venice

Hansen Dam Superhero Run | 5k or 10k | $30 or $40
Sylmar, CA
Hansen Dam Aquatic Center
Saturday, August 15, 2015 | Start time: 8:30amhttp://www.hdtri.com/Superherorun/

Tour de Lake Arrowhead | Cost:$60
Lake Arrowhead, CA | Blue Jay Village on HWY 189
27984 Hwy 189 | mile high elevation San Bernardino Mts
Saturday, August 22, 2015 | Start time: 7:00am
http://tourdelakearrowhead.com/

Hometown Heroes Honor Run | Cost:$40 for 5k, $50 for 10k
Riverside, CA
Arlington Sports Complex
Saturday, October 3, 2015
http://hometownheroesrun.com/

Long Beach Half Marathon | Entry fee: $100
Long Beach, CA | Long Beach Convention Center
300 E Ocean Blvd | Queensway & San Pedro Bays
Sunday, October 11, 2015 | Start time: 7:30am
http://runlongbeach.com/half-marathon


Mariachi 5k | Entry fee: $31
Montebello, CA | City Park
1300 Whittier Blvd | Live Mariachi music along the course
Saturday, October 17, 2015

http://www.mariachi5k.com/

CicLAvia ~ Heart of LA | Cost: FREE

Los Angeles, CA | Echo Park to East LA

More info TBA

Sunday, October 18, 2015

http://www.ciclavia.org/events

Ride 2 Recovery: California Challenge | Single day: $75
Ventura, CA | Crowne Plaza Hotel
450 Harbor Drive | Finishing at West Los Angeles Medical Center
October 24, 2015 (Day 7) | Depart: 9:00 am
https://ride2recovery.com/event.php?ID=709

Mission Inn Run | Cost: 5k $40, 10k $45, half marathon $60
Riverside, CA
3400-3700 Main St
Sunday, November 8, 2015
http://www.missioninnrun.com/


Citrus Heritage Run
Riverside, CA Arlington Heights Sports Park
9401 Cleveland Ave

Saturday, January 9, 2016
http://citrusheritagerun.com/

Surf City Half Marathon | Cost: $89
Huntington Beach, CA | Waterfront Beach Resort
21100 Pacific Coast Hwy | Pacific Coast Highway
Sunday, February 7, 2016 | Start time: 7:45am
http://www.runsurfcity.com/

Part of the Run Riverside Challenge
 http://www.missioninnrun.com/run-riverside-challenge.html
Part of the Beach Cities Challenge
 http://www.ocmarathon.com/for-runners/running/beach-cities-challenge.aspx