Showing posts with label metabolic chemistry. Show all posts
Showing posts with label metabolic chemistry. Show all posts

Sunday, June 9, 2019

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.

Monday, July 16, 2018

20 Tasks to Simplify your Life

I aim to keep this post simple, but also to reflect on what I've done with my "summer off." I had a fear that if I turned down work, I would never be offered work again. This all-or-nothing type of thinking is not healthy. I also had a stigma associated with collecting unemployment. But this financial safety net has allowed me the freedom to buy and do things to make our lives better. This in turn makes us happier and better members of our community.

1) old mail = shred


I have a bad habit of letting mail pile up on our dining room table and then putting it in a bag and then putting that bag in the garage. I did this for years. Then I watched "hoarders" on netflix and got in gear. I started shredding this stuff by hand and then remembered that I could just as well take it to school. Plus side, I found some unused gift cards!

2) old papers = shred


I have a habit of keeping all student work and fearing throwing it out either because I thought I would forget what I've done in the classroom and also for reasons of confidentiality. Our mail services at CSUN has a program where you can request a trashcan for shredding and they do it for you. So I purged out so many old papers.

3) craft supplies = organized


I think it's every crafting diva's dream to have a 'craft room' where all the supplies are organized and accessible and projects can be started and stopped with ease. I can't say I have a 'craft room' but I do have a 'craft closet' and an oversized guest bedroom where I can do my papercrafts. Husband says no needles on carpeted floors, which I get, so the sewing machine is still in the garage.

4) bike supplies = organized


I'm sure it's also every gearhead's dream to have an organized garage where they can do maintenance and cleaning, to keep their equipment in tip top shape for the next adventure.

There's a funny store here in Northridge called "Mr. Stuff" and they have some really random inventory. One thing we bought there is this cart on wheels, which works really nicely for bike stuff. We've had it for 10 months now and I would say it is one of the best purchases I've made in the last year. It holds inner tubes, bike lights, helmets, locks, gloves, hats, bandannas, pumps, bags, all the things you need to grab and go. We built a bike rack to hold all our bikes and we have a bike stand to use when we need to clean or fix the bikes. These investments have lowered our stress and anxiety to make living a bikelife more enjoyable.

5) medicines = returned to pharmacy


I'm not sure if you have old prescription medications in you medicine cabinet, but I did. I had three bottles from 2008 and one from 2012. I knew that you can't flush them down the toilet because they can contaminate the municipal water supply or end up in the ocean, but I didn't know what was the best thing to do with them. Turns out Walgreen's pharmacies in California have a dropbox for this purpose. Not every location has one, so check online before you go.

6) electronics = recycled


We had two old cell phones, two old digital cameras, and a bunch of batteries that we dropped off at the Solvents/Automotive/Flammables/Electronics (S.A.F.E.) center. Now that I'm re-reading their flier, I should have also taken some old spray paint. Even though dear husband points out that landfills are sealed so that toxic wastes do not escape, I feel like this option may lead to reclaiming the trace amounts of rare earth elements that are present in our devices.

7) work office = organized, purged


This is an every semester thing, but it's important. I go through the stacks of chaos and rearrange important items into 3-ring binders. What paper can be recycled is put into a recycling bin. What paper must be shredded is sorted into the shredding bin. What supplies can be diverted into other chemical storage areas are moved from the office to the "Chem Club Room."

8) bedroom = new pillows & sheets


Not that this would bother everybody, but it bothered me. Our fitted sheets kept coming off the mattress. We had one set of cheap sheets, which didn't work at all. We went back to buy a more expensive set of sheets, which also didn't work but we tolerated them for over a year. Finally, I took those gift cards that I found going through the old mail and converted them into very expensive Martha Stewart sheets from Macy's. I also got new pillows. There are some things that you just can't buy used and I believe that pillows are one of those things.

9) home office = new bookshelf


There's a bookshelf that was in our garage when we moved in over a year ago. It's really nice and I always felt that it should be upstairs in the "library" a.k.a. guest bedroom a.k.a. craft room. But it was really heavy. Luckily, since we've been doing a new workout program, we're stronger. We finally carried that upstairs and it's just beckoning me to fill it with books.

10) computer = backed up


The cost of removable hard drives has come down so far. I got a new computer and used a removable hard drive to transfer files from the home computer to the new work computer. There's something satisfying about using a new, fast computer to search your old files.

11) bills = auto pay


It sounds so silly, but I've been paying bills each month manually over the phone. I finally got the monthly bills on autopay and it feels so great.

12) vitamins = restocked


I haven't been a big believer in vitamins, or maybe I should say that I go in phases. Anyhow, I threw all the expired vitamins out and bought new ones. Yeah, one could argue that calcium doesn't go bad like acetaminophen goes bad, but you never know what coatings and inert ingredients may do when left unattended or worse in hot storage units or in a hot garage. 

13) contact lenses = restocked


I am not sure why I'm so averse to doctor's offices, maybe it's the cost or the fear of finding out there's something seriously wrong with me. I also don't like to face the idea that I should get new glasses (for me a $600 investment). But I finally found a new optometrist in our new neighborhood and got the exam to get the new 1-year inventory of contact lenses.

I should say that part of simplifying your life involves adulting. Tasks such as sorting out what your insurance covers like ob-gyn, dental and vision. We've delved into doing this and although scary and intimidating, it's important to know what you don't know (known unknowns and unknown unknowns). That way when you really need it (in an emergency) it's already sorted.

14) seeds = harvested


Not everyone has a garden, and I get that, but I do. I feel so great now that my seeds are sorted. I use old cosmetic bags to sort them into families, that way when I want to share seeds or plant something I don't have to dig through the entire library.

15) car = washed, oil changed, registered, insured


Living a bikelife tends to lead to neglecting our car. We only have one car and it's very tiny. I swear I haven't taken it to a car wash in like 5 years until recently. Also, it was important to establish a new relationship with a service station for oil changes. The DMV has a kiosk where you can pay your car registration, and now there's even one of those kiosks at the grocery store!

16) junk email = unsubscribed


This may sound like a silly thing, but instead of spending idle time deleting junk emails, I spent a few hours (while waiting for the oil change and at the optometrist) unsubscribing from all the email lists that I am on. I got this idea from my students years ago (before I got a smartphone) and I finally spent the time doing it. Now when I check my inbox, it's all stuff I actually want to look at.

17) podcasts = subscribed


I spent time (and energy) looking for stuff to listen to on long drives (where there is not good radio reception) and now I'm on the podcast bandwagon. I downloaded an app called Castbox which automatically downloads podcasts I've subscribed to so that I can listen to them offline. I also want to say that Hoopla has changed my life. I listen to audiobooks there, which can also be downloaded.

18) laundry = washed


I love my laundry situation now. I finally got around to cleaning the washer and dryer (which used to live outside) and I bought more laundry soap. There's a luxury that I don't take for granted in having W/D hookups and the space for my drying racks. I have a fabulous clothing rack on wheels that is so easy to move around the garage. And hot days are perfect for drying laundry.

19) closet = sorted, purged, updated


What I have done in my closet is simplify, label and keep lean. Labeling all my drawers and bins helps dear husband contribute to putting away his and hers laundry.

20) bathroom = cleaned, purged, organized


Finally, cleaning the bathroom involved throwing away old lotions and cosmetics that are expired. See also 5, 12 and 13. It was fun going to the drugstore to get new contact lens solution and sunscreen and vitamins knowing there are empty spaces which they can go to. I read that one of the reasons people don't like dockless bikeshare in cities is because the bike seem like they are never "put away." Now I didn't grow up in a house where things got put away, we had quite a cluttered upbringing, and some say that clutter is a symptom of creativity, but also I've read that when things are put away it brings a sense of calm and peace. I like the sound of that.

Sunday, January 14, 2018

Grains, beans, nuts and seeds

This year, we are trying a regimen of whole-grain cooking. To this end, I am learning more about grains, beans, nuts and seeds. Actually each of these are the seed of a different plant, so they all contain nutrients needed to sustain life.
"Grains are the seeds of grasses. Examples include: wheat, corn, oats, and rice. Beans are the seeds of legumes. Examples include: peas, lentils, soybeans, and chickpeas. Nuts are the seeds of trees. Examples include walnuts, hazelnuts, and pecans. And seeds are…well…seeds. Examples include sesame seeds, poppy seeds, and sunflower seeds."

Food

Latin Name

Order
Glycemic Index
Barley* Hordeum vulgare Poales 25
Wheat berry*Triticum aestivum Poales 45
Bulgar wheat*Triticum aestivum Poales 47
Wheat bran* Triticum aestivum Poales 60
Couscous* Triticum aestivum Poales 65
Chickpea Cicer arietinum Fabales 10
Soybean Glycine max Fabales 18
Lentil Lens culinaris Fabales 28
Black bean Phaseolus vulgaris Fabales 30
Pinto bean Phaseolus vulgaris Fabales 30
Sunflower seed Helianthus annuusAsterales <20
Poppy seed Papaver somniferum Ranunculales <20
Chia Salvia hispanica  Lamiales <20
Sesame seed Sesamum indicum Lamiales <20
Flax Linum usitatissimum Malpighiales <20
Buckwheat Fagopyrum esculentum Caryophyllales 45
Quinoa Chenopodium quinoa Caryophyllales 53
Hominy Zea Mays Poales 40
Polenta Zea Mays Poales 68
Rice Oryza sativa Poales 50
Oats Avena sativa Poales 55
Millet Pennisetum glaucum Poales 67

* Contains Gluten

We've had a successful 2017 with our Kaiser Wellness Center tumblr recipe blog. With the addition of a George Foreman grill and a pressure cooker, I hope to continue adding successful healthy recipes throughout 2018. See previous post for a discussion of glycemic index.




If you're wondering where to find whole grains at a low price, look no further than WinCo Foods. Note: you must be comfortable buying from bulk bins.

Whole Foods, Porter Ranch
Removing the items not available at one or more stores, that leaves us with 15 items which can be purchased at all 4 stores. If you purchased one pound of each item, the total cost is shown below for comparison. For us, we would have to drive almost 40 miles to any of the nearest WinCo stores, but since we get 40 mpg that is just 2 gallons of gas (approximately $8), well worth the price difference. And we just have to remember to visit WinCo when we visit family, when we're making the trip already.

WinCo             $21.45
Walmart           $61.95
Whole Foods   $66.53
Von's                $65.23

Also, some of the items (e.g. couscous and polenta) must be ordered online for in-store pick-up at WalMart and delivery via Amazon for Whole Foods and is not routinely stocked at our nearest store location.  WinCo has all these items in stock, in the bulk section, with the exception of poppy seeds.


Brown rice, pearled barley, green lentils

Comparing the prices of some dry beans

Removing the items not available at one or more stores, that leaves us with 7 items which can be purchased at all 4 stores.

WinCo             $  7.27
Walmart           $10.52
Whole Foods   $21.23
Von's                $16.13

The beans below were purchased in Long Beach while Mike was attending the CSULB Student Sustainability Coalition meeting on Friday, April 20th.






References




Joseph Mercola and Kendra Degen Pearsall. Healthy Recipes for Your Nutritional Type (The Perfect Companion to Dr. Mercola's book Take Control of Your Health). 2007, Mercola.com, p 261.

Judith Finlayson. The complete whole grains cookbook. 2008, R. Robert, p 218.

Sheryl London and Mel London. The versatile grain and the elegant bean: a celebration of the world's most healthful foods. 1992, Simon & Schuster.

Sunday, August 7, 2016

The Secret Life of Cacti


What I love about cacti is how they flower just at the time I need a reminder that even prickly things can be beautiful.  The plant on top might be a peanut cactus (Echinopsis chamaecereus) which I have had since college, possibly 20 years.

The plant on bottom is definitely crown cactus (Rebutia krainziana) that I got at a Cactus and Succulent Society of America (CSSA) annual show and sale at the Huntington Library 4 years ago.  When these plants bloom, I know the regular academic year has ended and summer is here!  Usually I get one or two flowers around my birthday (in July).  And these flowers aren't shrinking violets, they're vibrant in color, shocking pink or rich red-orange.  These two varieties of cactus are ideal for container gardening, since they are petite and would be easily overwhelmed among other plants in a large garden.

I'm hoping to visit the Cactus and Succulent Society of America (CSSA) Intercity Show at the LA County Arboretum happening next weekend, August 13-14, 2016.  I've always wanted to visit the arboretum, and this will give me an excuse to spend a day there.


Freaky Flowers: Echinopsis Cacti in Bloom
from EchinopsisFreak on Vimeo.

Flowering aside, what I admire about cacti is their ability to grow in arid environments.  With the drought in the Southwestern US, maybe more people should embrace the cactus (not literally, of course, due to their spikiness).  The graphic below from the National Weather Service uses a chocolate-brown color to depict areas in drought.  This assessment was issued July 21st.  The next seasonal drought outlook will be issued on August 18th.


Cacti produce food; ever heard of pitaya or nopal?  Nopal is from the Opuntia cactus (like the one pictured below).  This cactus was photographed at the CSUN Botanic Garden, which contains 1,200 different varieties of plants, including California native plants such as Opuntia littoralis. I wonder if cacti will become more popular out of necessity if we enter a period of megadrought, as predicted if climate change continues.


I feel like even cacti are feeling the drought.  The Opuntia (prickly pear) in the botanic garden are watered regularly (image above), but this massive momma (image below) is on a busy streetcorner.  It seemed like all the pads were dehydrated, like paper-thin.  I didn't see any sprinkler system here.  Maybe there's runoff from the yard behind that keeps the whole colony alive.


Cacti originated in the Americas from three main areas: Mexico/United States, Peru/Bolivia/Chile/Argentina, and Brazil.  Their habitat is shown in green in the map below.  The blue is the mistletoe cactus (Rhipsalis baccifera) which is found in tropical regions.  In Australia, the Opuntia are considered Weeds of National Significance, since they are not native to the area.


Shoutout to the Cactus Store in Echo Park.  I saw an article about you in the Los Angeles Times.  We were in your neighborhood last weekend, but didn't realize it until the next day.  I'd love to come browse your diverse collection.  Until then, I will follow you on instagram.  Let's remind people how beautiful cacti can be and how appropriate for our climate.

An important function of plants is that they absorb carbon dioxide produced via combustion and respiration and turn it into sugar, releasing oxygen so that we can breathe.  Cacti are able to do this with lower requirements for water and a higher tolerance for heat.  For a description of metabolism in cacti, without breaking out the biology textbook, see here.  For a comparison of the adaptations in cacti versus "normal" plants, see here.

I like the above photo because it makes everything pretty simple.  All plants produce oxygen in the daytime and absorb carbon dioxide at night.  Cacti photosynthesize in their stems instead of leaves, in order to minimize their surface area-to-volume ratio, minimizing water loss via transpiration.  

It's easy to propagate cacti.  Echinopsis and Opuntia have offsets or "pups" and "ears" or segments that can be easily detached.  I have not used a rooting hormone on these, just set them or slightly bury them upright in soil and voilà!  The Rebutia offsets will be a bit more tricky since they need to be cut with a sterile knife, and I have many that are growing larger by the day.  I tried shaking them loose recently when I repotted it, but the pups wouldn't fall away from the parent with just gentile shaking.

Maybe you can appreciate cacti for their utility (food), beauty (flowers), or metabolic efficiency.  Or maybe all of these qualities appeal to you.  If so, consider bringing home a cactus from a CSSA Show or the Cactus Store.  It will reward you sparingly for caring for it sparingly.  The most common way to kill a cactus is overwatering.  Consider purchasing leather gloves for when you need to transplant your cacti.  

Wednesday, July 6, 2016

2016 Summer Garden

This summer, I am being of service to a fellow seed-saver.  I learned that heirloom seeds are those which are passed through generations of people.  I am growing a few varieties of heirloom plants this year for a friend who rides the train with us.


I did successfully raise one plant of Tomato "Black Prince" and one plant of Tomato "Cosmic Eclipse."  I believe I have one plant of Pepper "Sweet Salad" and one plant of Zucchini "Dark Star."  I was pretty confident in my ability to get these varieties from seed through one generation to produce more seeds, but with last week's heat wave I'm having trouble keeping the squash alive.  Some kind of tomato is sprouting alongside one of my peppers and they are all rapidly ougrowing their containers.


I also planted the California poppies way too close together and none of them flowered.  The Marigolds flowered and made seeds already.  I planted them to keep the other plants safe, as they are said to help tomatoes, peppers and squash.  The Dill totally bolted and is flowering now.  The cosmos sprung up but might not flower because they are so deprived of water and cool temps.  The Chard is FINALLY flowering, after what feels like many years.


Tell us what you're growing in your garden.  No matter how small of a space you have, you can still collect the most renewable resource we have: sunlight.  Turn solar energy into sugars and vitamins using plants and their metabolism.  Convert carbon dioxide into oxygen to improve the air quality.  A xeroscaped lawn and brick patio is a blank canvas for container gardening.  Your neighbors will thank you for it, mine do!

Wednesday, June 8, 2016

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.

Sunday, April 17, 2016

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!




Saturday, August 29, 2015

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!

Monday, June 29, 2015

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

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

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

Tuesday, June 2, 2015

Cycling Events ~ Summer 2015

3rd Annual Jewel City Ride

Who: The event is designed for cyclists of all levels and ages.
  • “Gear Grinder” 50 miles starts at 7:00am, cost $50 per rider
  • “Fun & Fitness” 25 miles starts at 9:00am, cost $35 per rider
  • “Family Ride” 7 miles starts at 10:30am, cost $20 per family
When: Sunday, June 7th, 2015

Where: Meet at Verdugo Park. 1621 Canada Blvd Glendale, CA 91208

How: Register at http://www.active.com/glendale-ca/cycling/races/3rd-annual-jewel-city-ride-2015

Why: The event is hosted by the Rotary Club of Glendale (Thursday Noon), and presented in collaboration with Walk Bike Glendale. Proceeds from the 2015 event will benefit youth served by Glendale YWCA, ARK Family Center and the City of Glendale Police Activity League (PAL).

ALL RIDERS WILL RECIEVE FREE LUNCH ALONG WITH THEIR VALID REGISTRATION...




15th Annual Los Angeles River Ride

Who: The event unites the diverse bicycling community with a variety of ride options.
  • "Century Ride" 100 miles starts at 7:00am, cost $50 per rider
  • "Expert Ride" 70 miles starts at 7:45am, cost $50 per rider
  • "Half Century" 50 miles starts at 8:00am, cost $40 per rider
  • "Training Ride" 36 miles starts at 8:30am, cost $40 per rider
  • "Explorer Ride" 25 miles starts at 8:45am, cost $40 per rider
  • "Family Ride" 15 miles starts at 10:30am, cost $30 per family
When: Sunday, June 28th, 2015

Where: Meet at Autry Museum. 4700 Western Heritage Way, Los Angeles, CA 90027

How: Register at http://www.active.com/los-angeles-ca/cycling/races/15th-annual-los-angeles-river-ride-2015

Why: Your participation helps the Los Angeles County Bicycle Coalition (LACBC) continue to make all of LA County healthy, safe and fun for bikes. Additionally, your ride makes a difference in our Greenway 2020 campaign to complete all 51 miles of LA River Bike Path by the year 2020.

Prices listed are for LACBC members.  If you aren't already a member, sign up at the special price of $25 when you register for this event.  Hurry and register today, prices increase on June 4th.

ALL RIDES ARE FULLY SUPPORTED WITH PIT STOPS!  FREE BRANDED PHOTO FROM PHOTOCRAZY.COM

Pick up your bib at Performance Bicycle *Woodland Hills or Santa Monica* on Saturday June 20th.  Pick up your bib on Sunday June 21st at Performance Bicycle *Long Beach* or Incycle *Pasadena.*

Saturday, August 30, 2014

the Kaiser hot dog diet

This summer I tried an experimental diet: no cookies, no cake, and hot dogs are OK as long as you ride your bicycle to get one.  It became a joke and I feel like I lost some fat but I didn't lose any weight.  I would say I tried this diet for the entire months of July and August.  I also had a misconception in my head that eating a 4-4-9 ratio of carbs-protein-fat would be the best for a steady stream of energy.  This was a mis-association on my part.  It's more likely that ratio came from the fact that carbs and protein provide about 4 Calories per gram and fat provides about 9 Calories per gram.  It's difficult to look at your food and see how many grams of protein, carbs and fat it contributes, and even more difficult to do the calculation in your head before you eat a meal to be sure you're eating balanced ratios of carbs, protein and fat.

I used http://www.calorieking.com/calories-in-hot+dog.html to assemble some nutritional information for some of the hot dogs I ate in my hot dog experiment.  Beginning with the USDA guidelines for the percentages of our diet that should come from fat, protein, and carbs and then assuming that a person consumes 2000 Calories per day, I arrived at the number of Calories that should be consumed from fat, protein, and carbs.  Then I used the 4-4-9 information regarding the Calorie density of carbs-protein-fat to calculate the grams of each that should be consumed per day by an average adult.  Then I looked up the grams of carbs, protein, and fat in various hot dogs and calculated how much of the recommended daily allowance (RDA) each hot dog provided in each category of macronutrient (fat, protein, carbs).


After all that, I got to thinking, "hot dogs are salty."  Many people have trouble with high levels of salt.  I wondered how much salt was in each hot dog.  It turns out the Costco hot dog is the saltiest by almost double the other hot dogs.  Although young people can process 2.3 g of sodium a day, older Americans (beyond age 50) are not recommended to exceed 1.5 grams of sodium.  Therefore the Costco hot dog should be off limits for older people.  The Costco hot dog is OK if you are only eating 2 meals a day, but although inexpensive, it is not a great source of energy compared with other choices like vegetables, fruits, and nuts.

So my misconception was that I thought 4-4-9 was the balance of carbs-protein-fat that people should consume.  I didn't know if that was in terms of grams or Calories.  What I learned is that 4-4-9 is the ratio in Calories if one is to consume energy equally in grams from all three energy sources, which is not what is recommended.  What might be possibly more useful is knowning that the USDA recommends a 6-3-11 ratio of fat-protein-carbs in terms of Calories.  I used to count calories using the Weight Watchers points system.  It simplifies the point value of each food and allows a participant a specific number of points per day.  You also get a credit in the formula for increased dietary fiber in your foods.


The DASH (Dietary Approaches to Stop Hypertension) eating plan shown above seems better than a "crash" diet. The hot dog diet is also known as the Kaiser hot dog diet and the Navy diet or the 3-day diet. It promises you will lose 10 pounds in 3 days by eating ice cream and hot dogs (without the bun). Crash diets are NEVER recommended. DASH recommendations seem simple to follow. In a study of 810 participants, over the course of 18 months, participants lost weight and improved their blood pressure. It is never a good idea to strive for short-term weight loss. Giving yourself plenty of time to see results is a safer course of action.

Wednesday, July 9, 2014

SoCal Running & Cycling Events 2014

5k Foam Fest: Southern California, Temecula Galway Downs, Price: $60 Registered!
Saturday, July 19th ~ Start time 9:00am
38801 Los Corralitos Rd, Temecula, CA
http://5kfoamfest.com/Location?locId=35

Salinas Valley Half Marathon, Price: $110
Saturday, August 2, 2014 ~ Start time: 8:00am
36641 Fort Romie Road, Soledad, CA

Tour de Big Bear, Price: $75 for 9 more days
Saturday, August 2, 2014
The Village" at Big Bear Lake - • Village Dr. & Pine Knot Ave.
http://www.tourdebigbear.com/Tour_de_Big_Bear.html

Chula Vista Challenge Duathalon/Triathlon, Sprint Price: $75
Saturday, August 9, 2014 ~ 500Mtr Swim, 10Mi Bike, 5K Run ~ Start time TBA
999 Bayside Parkway, Chula Vista, CA
Registration closes Friday, August 8 @ 7:00 PM US/Pacific
http://www.chulavistachallenge.com/sprint/

Tour de Lake Arrowhead Century Ride, Price: $50 before Jul. 25
Saturday, August 23, 2014
2728 State Highway 189 Blue Jay, CA
http://tourdelakearrowhead.com/

Mariachi 5k, Price: $40 before Aug. 11th
Sunday, August 24, 2014 ~ Start time: 8:00am
1836 1st Street, Los Angeles, CA


Ventura Marathon bike 30/62/100 miles, Price: $45-120
Bike: Saturday, September 6th ~ Start time: 7:00am

Ventura Marathon 5k/half/full Price: $45-120
Run: Sunday, September 7th ~ Start time: 7:00am
Ventura Beachfront
http://www.venturamarathon.com/

10th Annual Spirit of LA 5k Run, Price: $30
Saturday, September 6, 2014 ~ Start time: 8:00am
Elysian Park 1880 Academy Dr. Los Angeles, CA
http://thewccompany.com/spiritrun.html


2k/5k Mutt Strut Los Angeles, Price: $30
Saturday, September 13, 2014 ~ Start time: 9:00am
3901 Dunsmore Ave, La Crescenta, CA

Girls on the Go Los Angeles 2014, 5k/10k/half, Price: $35-80
Sunday, September 21 ~ Start time 7:00am
120 Via Verde, San Dimas, CA

1st Annual LA Dodgers Foundation 5k Run, Price: $45 until Jul. 31
Sunday, September 21 ~ Start time: 8:30am
Dodger Stadium
http://dodgers.race-mlb.com/

Gran Fondo Italia Beverly Hills, Price: $190 (for a 2 rider team) through Jul. 14th
Sunday, September 28 ~ Start time: 7:00am
Beverly Canon Gardens, 241 Canon Drive, Beverly Hills, CA


CicLAvia: Heart of LA, Price: FREE
Sunday, October 5, 2014 ~ 9:00 a.m. - 4:00 p.m.
Echo Park and East Los Angeles, parts of downtown LA
http://www.ciclavia.org/events/687/heart-of-la/924/about

Ride 2 Recovery California Challenge, Price: $75 (one day)
Saturday, October 11, 2014
Ventura to West Los Angeles



Run Long Beach Bike Tour
Sunday, October 12, 2014 ~ Start time: 6:00am
Long Beach Convention Center
http://runlongbeach.com/bike-tour/

30th Annual Run Long Beach 5k/half/marathon
Sunday, October 12, 2014 ~ Start time: 7:30am (half), 8:30am (5k)
Long Beach Convention Center
http://runlongbeach.com/course-information-half-marathon/

5k/10k Gladiator Rock & Run, Price: $60/$70 until Sept. 19th
Saturday, October 25, 2014 
Pasadena Rose Bowl

Hard Rock Cafe 5k, Price: $45 until Sept 15th
Saturday, November 8, 2014 ~ Start time: 7:00am
6801 Hollywood Blvd, Hollywood, CA

37th Annual Mission Inn Run, Price: $45 or $40 per person for a team of 5
Sunday, November 9, 2014 ~ 10k Start time: 8:30am
Market St, near the 2nd St intersection, Riverside, CA
http://www.missioninnrun.com/

CicLAvia: South LA, Price: FREE
Sunday, December 7, 2014 ~ 9:00 a.m. - 4:00 p.m.
including connections to Metro Blue and Expo Lines


LA County Half Marathon, Price: $90 (half) or $35 (5k)
Sunday, December 14, 2014 ~ Start time: 7:30am
Fairplex, 1101 W McKinley Ave, Pomona, CA

Coming in 2015
http://la.streetsblog.org/2014/05/28/open-streets-slated-for-sfv-sgv-pasadena-long-beach-santa-monica-and-more/ More open streets events where you can run, walk, bike, or skate, totally CAR FREE!

I found the events listed here using laraces.com and active.com and through other social media outlets that I follow (and real-life friends).

Whether you "B on a Bike" or whether you prefer to "B Running" there are fitness events for everyone in Southern California at all fitness levels and for all prices.  Some of these events have the added benefit of music: the Mariachi 5k, The Gladiator Rock & Run, and the Hard Rock Cafe 5k.  Others have the added benefit of a bunch of mutts (see our post about pet therapy)!  Races highlighted in yellow are those I would like to do.  Hope to see you there~!