tag:blogger.com,1999:blog-57496489804377990352024-03-13T05:22:46.701-07:00The Paleo LifestyleA blog for everything Paleo: eating plans, food choices, nutrition, science, research, diet, exercise, fitness, and motivation. Join in my fitness journey. Get in shape and feel great!Scott Brennanhttp://www.blogger.com/profile/06537124697855702410noreply@blogger.comBlogger19125tag:blogger.com,1999:blog-5749648980437799035.post-89764487636052781652013-09-15T11:57:00.003-07:002013-09-15T11:59:58.274-07:00Is drinking wine paleo?<h1>
A lot of crossfitters and paleo eaters ask me if wine is OK?</h1>
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My answer is usually something like this: As long as humans have picked fruit, and as long as fruit has rotted, alcohol has been paleo.<br />
<br />
If you let fruit sit around long enough, its sugars will naturally ferment with native yeasts and turn into alcohol. It's hard to image early cavemen not noticing this and enjoying it.<br />
<br />
Most paleo consumers agree that we don't want to eat processed foods or drink. I think this rules out most hard liquor, beers and cocktails. Many have added sugars and harvested grains in them.<br />
<br />
If you are looking for the most paleo alcoholic beverage then drink wine. Look for wine made locally.<br />
<br />
<h3>
What you want in a paleo wine</h3>
<ul>
<li>You want it locally made</li>
<li>You want to tour the facility and meet the winemaker</li>
<li>Be sure the wine is fermented completely without residual sugar</li>
<li>You want it without additives or alterations.</li>
</ul>
<br />
Ok, I admit I'm biased. I live in wine country, enjoy the beverage and publish a<a href="http://www.slovisitorsguide.com/" target="_blank"> travel magazine for San Luis Obispo County</a> that thrives on wineries. In fact, when I retire, I'd love nothing more than to <a href="http://pasowinerealestate.com/" target="_blank">buy a winery in Paso Robles</a>.<br />
<br />
<h3>
Would you like to buy a winery?</h3>
Our office landlord and advertising client, Pacifica Commercial Realty, started a new wine division to help people evaluate buying or selling a winery. They publish a comprehensive list of <a href="http://pasowinerealestate.com/" target="_blank">wineries for sale in Paso Robles</a>. I find my self browsing it looking for my dream retirement. Well, maybe one of these days...<br />
<br />
<i>Here is an excerpt of the article:</i><br />
<h3>
Pacifica Commercial Realty launches new wine properties division</h3>
<div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-lmio-HfI_zY/UjYC_iE6nxI/AAAAAAAAAuI/JBsw3na6Iho/s1600/Screen+Shot+2013-09-15+at+11.56.25+AM.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-lmio-HfI_zY/UjYC_iE6nxI/AAAAAAAAAuI/JBsw3na6Iho/s320/Screen+Shot+2013-09-15+at+11.56.25+AM.png" width="283" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="background-color: #eeeeee; color: #0a0a0a; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 22px; text-align: start;">Pacifica Wine Division is headed up by<br />Steve Meixner and Newlin Hastings.</span></td></tr>
</tbody></table>
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Blending local commercial real estate expertise with wine industry resources to bring buying a winery from a lifestyle choice to a smart investment.</div>
<div style="background-color: white; border: 0px; color: #0a0a0a; font-family: Arial, Helvetica, sans-serif !important; font-size: 14px; line-height: 22px; margin-bottom: 1.3em; outline: 0px; padding: 0px; vertical-align: baseline;">
Ah, the romantic notions of owning a winery: Wandering through vineyards in the early morning light; sipping the fruits of your labor as the gentle laughter of visiting wine lovers, mingled with a classical concerto, floats through the air.</div>
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Passion? You may have plenty of that, but if you dream of owning a winery or vineyard, desire eventually takes a backseat to the reality that this is a very competitive business that requires large amounts of hard work, determination and capital. To be successful you need expert resources, good advice and a solid plan.</div>
<div style="background-color: white; border: 0px; color: #0a0a0a; font-family: Arial, Helvetica, sans-serif !important; font-size: 14px; line-height: 22px; margin-bottom: 1.3em; outline: 0px; padding: 0px; vertical-align: baseline;">
Enter Pacifica Commercial Realty, the Central Coast’s market leader in commercial real estate. Pacifica has been in operation in the Paso Robles market for more than 30 years, and has additional offices in Santa Maria and Santa Barbara. In response to growing demand for its advisory services and transactional experience, the Paso Robles office recently launched its Wine Properties Division to represent buyers and sellers of wineries and vineyards throughout the Central Coast region.</div>
<div style="background-color: white; border: 0px; color: #0a0a0a; font-family: Arial, Helvetica, sans-serif !important; font-size: 14px; line-height: 22px; margin-bottom: 1.3em; outline: 0px; padding: 0px; vertical-align: baseline;">
<i style="margin: 0px; padding: 0px;">For more information on buying and selling wine properties in the Paso Robles area, visit Pacifica’s Wine Properties Division website, <a href="http://www.pasowinerealestate.com/" style="border: 0px; color: #0a84c1; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">pasowinerealestate.com</a> or call (805) 237-4040.</i></div>
</div>
<div>
<br /></div>
<br />Scott Brennanhttp://www.blogger.com/profile/06537124697855702410noreply@blogger.com0tag:blogger.com,1999:blog-5749648980437799035.post-63244353249475123872013-09-04T14:06:00.002-07:002013-09-04T14:07:18.494-07:00Is acupuncture Paleo?<h2>
Acupuncture is ancient, so it's Paleo right?</h2>
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OK. That question is a little tongue in cheek, but seriously, I wonder if there is anything to back up the traditional Chinese medicine of acupuncture.</div>
<div style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
<br /></div>
<span style="color: #505050; font-family: Verdana, Geneva, sans-serif;">I was recently doing some work on a client's website and reading about the kinds of things the treatment is supposed to help. Our client does <a href="http://treatpaine.com/index.html" target="_blank">acupuncture in San Luis Obispo</a>, CA. </span><span style="color: #505050; font-family: Verdana, Geneva, sans-serif;">Check out these claims and let me know what you think. Here is an excerpt from the </span><span style="color: #505050; font-family: Verdana, Geneva, sans-serif;">Treat Paine Acupuncture site:</span><br />
<span style="color: #505050; font-family: Verdana, Geneva, sans-serif;"><br /></span>
<br />
<div style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
Acupuncture is considered an effective frontline treatment for a variety of conditions according to the U.S. <a href="http://nccam.nih.gov/health/acupuncture" style="color: #730d11;">National Institute of Health</a>, the British Medical Association, and the World Health Organization.</div>
<div style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
<strong><br /></strong></div>
<div style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
<strong>Painful Conditions:</strong></div>
<ul style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
<li>Low Back Pain</li>
<li>Knee Pain</li>
<li>Carpal Tunnel Syndrome</li>
<li>Tennis Elbow</li>
<li>Osteoarthritis</li>
<li>Rheumatoid Arthritis</li>
<li>Neck Pain</li>
<li>Nerve Pinch</li>
<li>Headaches / Migraines</li>
<li>Stomach Pain</li>
<li>Menses Pain</li>
<li>Sport Injuries</li>
</ul>
<div style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
<br /></div>
<div style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
<strong>Women's Health:</strong></div>
<ul style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
<li>Infertility</li>
<li>Painful and Difficult Pregnancy</li>
<li>Morning Sickness</li>
<li>Malposition of Fetus / Breach Birth</li>
<li>PMS</li>
<li>Irregular Menses</li>
<li>Dysmenorrhea</li>
<li>Endometriosis</li>
<li>Fibromyalgia</li>
</ul>
<div style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
<strong>Mental - Emotional Problems:</strong></div>
<ul style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
<li>Depression</li>
<li>Anxiety - Palpitations</li>
<li>Irritability</li>
<li>Stress</li>
<li>Low Energy</li>
<li>Insomnia</li>
</ul>
<div style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
<strong>Digestive Problems:</strong></div>
<ul style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
<li>Irritable Bowel Disease</li>
<li>Dysentery / Diarrhea</li>
<li>Constipation</li>
<li>Cramping and Gastric issues</li>
</ul>
<div style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
<strong>Cancer Treatment:</strong></div>
<ul style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
<li>Adverse Reactions to Radiation & Chemotherapy</li>
<li>Nausea and Vomiting</li>
<li>Fatigue</li>
<li>Quality of Life</li>
<li>Anxiety / Depression</li>
<li>Immune Suppression</li>
</ul>
<div style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
<strong>Acupuncture Needles:</strong></div>
<div style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
The needles are about the size of a human hair or 1/12 the size of a typical hospital needle. They are extremely fine and slip easily thru the outer dermal layers without causing pain. The needles are sterile and disposed of after each use. Nearly all patients notice a calm and enjoyably peaceful feeling post-treatment. </div>
<div style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
<strong><br /></strong></div>
<div style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
<strong>How It Works:</strong></div>
<div style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
We know acupuncture has multiple specific effects on human physiology and blood chemistry. Inserted needles result in local and systemic changes. The brain centers responsible for modulating pain and mood are regulated. Localized concentrations of the bodies endogenous pain relieving compounds are multiplied. Damaged nerves return to normal levels of intensity and duration when sending signals. </div>
<div style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
<strong><br /></strong></div>
<div style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
<strong>The Mechanism:</strong> </div>
<div style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
Systemic: A Harvard study(1) showed that a signal from an acupuncture needle regulates the limbic center in the brain. Within the limbic center lies the hypothalamus which regulates the endorcrine system. It is hypothesized that acupuncture needling regulates the limbic center which regulates the hypothalamus which regulates the endocrine system and this results in the diverse effects that are observed.<br />
<br />
Local: Acupuncture has been shown to return a damaged nerve to it's proper signal intensity and rate of firing. It also stimulates an increase in localized concentration of Adenosine which acts as the bodies endogenous pain reliever. </div>
<div style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
<strong><br /></strong></div>
<div style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
<strong>It Is Not In Your Head:</strong></div>
<div style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
A recent study at the University College London provides a rational basis that acupuncture effects are not the same as the placebo effect. This new research showed a region of the brain involved in pain response, the ipsilateral insular was activated during real acupuncture and not during fake needling. Therefore, acupuncture causes measurable physical effects unrelated to a patient's positive or negative expectations and beliefs. </div>
<div style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
<strong><br /></strong></div>
<div style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
<strong>Are The Needles Sterile?</strong></div>
<div style="color: #505050; font-family: Verdana, Geneva, sans-serif;">
Absolutely!</div>
Scott Brennanhttp://www.blogger.com/profile/06537124697855702410noreply@blogger.com3tag:blogger.com,1999:blog-5749648980437799035.post-37721296582964529672013-03-31T14:31:00.000-07:002013-03-31T14:32:10.122-07:00Worst triathlon is best day ever<!--[if gte mso 9]><xml>
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<h2>
Worst triathlon is best day ever</h2>
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<a href="http://3.bp.blogspot.com/-yzIptLwZz-Y/UViqQl_73EI/AAAAAAAAAlg/TBAYs3EEM_w/s1600/Screen+Shot+2013-03-31+at+1.59.36+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-yzIptLwZz-Y/UViqQl_73EI/AAAAAAAAAlg/TBAYs3EEM_w/s320/Screen+Shot+2013-03-31+at+1.59.36+PM.png" width="320" /></a></div>
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I learned an important lesson last week: A bad day at a triathlon is better than the best sitting on the couch.</div>
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It was at my first triathlon of the year at the 2013 March Triathlon Series hosted by Cal Poly San Luis Obispo at Lake Lopez. The last race I ran was the Wildflower olympic in May of 2012 almost a year ago.</div>
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I haven't done much for training for the last several months, unless you count racquetball a few times a week the Paso Robles Kennedy Club Fitness. I've been working over-time at work developing new services for our company <a href="http://accesslocalsearch.com/" target="_blank">Access Local Search</a>. The little time I have had left I've spent with my children. </div>
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The night before the race, my buddy backed out. At 5 a.m. I was ready to call it off and sleep in. Lake Lopez was in the 50s; swimming in it would be cold difficult. I closed my eyes and reflected on everything I had accomplished in the last couple years: losing 80 pounds; getting in shape and keeping the weight off; changing the way I eat to a pale-style diet. I even qualified for lower life insurance rates now that my health had improved.</div>
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Was it all for nothing? Wasn't I mentally tough enough to do it? I started thinking about how far I'd come. I thought about how I want to be in-shape for myself and my family. I mustered the energy and got out of bed and drove down to the race.</div>
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If Woody Allen said 80-percent of success in life is showing up, he was 100-percent right. I felt like a million bucks just for showing up and completing the race. As far as speed goes, it was my slowest by far. </div>
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Even though I finished low in the rankings, it was the best day ever. While I was in the race, my mind was in a meditation thinking about everything in life I am grateful for: breathing fresh air, soaking in sunshine, and loving my family. </div>
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<b><u>Triathlon Stats</u></b></div>
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<b><u>Race #21 – Cal Poly’s March Triathlon Series, Lake Lopez<o:p></o:p></u></b></div>
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March 24, 2013<o:p></o:p></div>
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Race: Sprint_M_40-44 , ½-mile swim, 12-mile bike ride, 5k run<o:p></o:p></div>
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Time: 1:54:58<o:p></o:p></div>
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Place: 57/69<o:p></o:p></div>
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Swim time: 20:33
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T1 3:21 <o:p></o:p></div>
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Bike time: 51:57 <o:p></o:p></div>
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T2 1:46 <o:p></o:p></div>
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Run Time: 37:21<o:p></o:p></div>
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<a href="https://plus.google.com/104174567482029021756/about?gl=us&hl=en"></a><a href="https://plus.google.com/104174567482029021756/about?gl=us&hl=en">Health Insurance Paso Robles</a> – Callie L Fisher Insurance – (805) 238-6593</div>
<!--EndFragment-->Scott Brennanhttp://www.blogger.com/profile/06537124697855702410noreply@blogger.com0tag:blogger.com,1999:blog-5749648980437799035.post-52498790071354574432013-03-22T05:07:00.005-07:002013-03-22T05:07:48.114-07:00<br />
<h2>
During late Stone Age there were a significant number of people living into older adulthood</h2>
<h3 style="text-align: center;">
The New York Times reports: Who Lives Longest? </h3>
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<span style="background-color: white; color: grey; font-family: arial, helvetica, sans-serif; font-size: 10px; line-height: 12px; text-align: left;">By </span><span itemprop="author creator" itemscope="" itemtype="http://schema.org/Person" style="background-color: white; color: grey; font-family: arial, helvetica, sans-serif; font-size: 10px; line-height: 12px; text-align: left;"><span itemprop="name">MAGGIE KOERTH-BAKER</span></span></div>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-ylWZgbOggvs/UUxIvN9gjlI/AAAAAAAAAkw/DqHtynbKt8A/s1600/Screen+Shot+2013-03-22+at+5.00.08+AM.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="274" src="http://1.bp.blogspot.com/-ylWZgbOggvs/UUxIvN9gjlI/AAAAAAAAAkw/DqHtynbKt8A/s320/Screen+Shot+2013-03-22+at+5.00.08+AM.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Artwork from the NY Times.</td></tr>
</tbody></table>
A Swedish baby born in 1800 had a life expectancy of just 32 years. We know this because Sweden was one of the first countries to keep extensive records of births and deaths and, by 1800, had a reliable national system that allowed this morbid statistic to be calculated. That baby’s life may sound nasty, brutish and short, especially for a nation advanced enough to keep such detailed records, but before you imagine 19th-century Swedish teenagers suffering the regret and ennui of midlife crises, consider this: that same year, a 20-year-old Swede could reasonably expect to live another 37 years.<br />
<br />
Life expectancy is an average, and it fluctuates with age as the risks we face change throughout our lifetimes. Both those facts make it a frequently misunderstood statistic. High infant-mortality rates depress the figure substantially. This can lead contemporary observers to the false conclusion that most humans died quite young, even in the not-so-distant past. (Were you ever told, as a petulant teenager, that you’d have been considered middle-aged in medieval Europe?)<br />
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“ ‘Life expectancy’ is this term that entered public lingo without public understanding of what it really means,” says Andrew Noymer, associate professor of public health and sociology at the University of California, Irvine. Our hypothetical Swedish baby’s 1832 expiration date is, of course, nothing of the sort. It’s a way of expressing, statistically, that lots of babies and small children were dying in 19th-century Sweden. By simply surviving childhood, a young Swede could expect a relatively long life — and if he was lucky, aproper midlife crisis.<br />
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But so could Fred Flintstone. In the last decade, scientists have concluded that humans have lived into older adulthood since 30,000 years ago, during the Upper Paleolithic (part of the era more commonly known as the Stone Age). Michael Gurven, a professor of anthropology at U.C. Santa Barbara who has studied modern hunter-gatherer and horticultural tribes, found that people in these societies who survived childhood lived about as long as 19th-century Swedes did — into their 50s and beyond. His work is one clue that suggests Enlightenment Age Europeans could have had the same longevity as our ancestors who painted caves and hunted the woolly mammoth.<br />
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Before the Upper Paleolithic, early humans really did die young, most before their 30th birthdays. Then, during the late Stone Age, there was a significant increase in the number of people living into older adulthood. The scientific and technological advances that made the modern era possible are well known to us, but the Upper Paleolithic was also host to a flourishing of early human culture.<br />
Rachel Caspari, a paleoanthropologist at Central Michigan University, studies the life spans of ancient humans, their ancestors and close relatives — together, known as hominins. In 2004, she and a colleague examined teeth from 768 hominin fossils representing three million years of primate evolution.<br />
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Looking at wear and other signs of aging in the teeth, Caspari split the fossils into groups of old and young adults, creating rough approximations of ancient demographics. Examing a span from between 100,000 and 30,000 years ago, Caspari found about four old adults for every 10 young adults. But beginning around 30,000 years ago, during the Upper Paleolithic, this reversed: Caspari counted 20 old adults for every 10 young adults.<br />
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This demographic shift coincided with an explosion of cultural production: clay figurines; carvings made of bone, wood and stone; cave art and jewelry making; and complex burial practices. According to Caspari, it was longer human life spans that seem to have made this flourishing possible. Having more time on earth allows our species to progress.<br />
<br />
<i>Read the full story at <a href="http://www.nytimes.com/2013/03/24/magazine/who-lives-longest.html?_r=0">The New York Times</a></i><br />
<br />
<h4 style="text-align: center;">
<a href="http://www.statefarm.com/agent/US/CA/San-Luis-Obispo/Susan-Rodriguez-QBV5F1YS000">Insurance San Luis Obispo</a> – Susan Rodriguez - State Farm Insurance Agent – <span style="font-size: 14px;">(805) 783-7050</span></h4>
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Scott Brennanhttp://www.blogger.com/profile/06537124697855702410noreply@blogger.com0tag:blogger.com,1999:blog-5749648980437799035.post-54178194697007529432013-03-11T11:59:00.002-07:002013-03-22T04:59:51.633-07:00How Exercise Helps Cancer Patients<br />
<h2>
<span style="font-family: Arial; font-size: 15px;">How Exercise Helps Cancer Patients</span></h2>
<span style="font-family: Arial; font-size: 11.5pt;">Even
if you are diagnosed
with mesothelioma or another type of cancer, you still need to take extra
steps to ensure you are living a healthy life. Cancer treatment can often leave
you feeling exhausted and in pain. It also weakens your immune system, making
you more vulnerable to illness and disease. However, regular exercise can
improve your quality of life and complement your traditional treatment quite
well. If you do not participate in a routine exercise program, you might be
wondering what it can do to benefit your health and how often you should be
exercising on a daily basis.</span><span style="font-size: 13.5pt;"><br />
<br />
</span><span style="font-family: Arial; font-size: 11.5pt;">Exercise
has several benefits that you will find when you begin a program. The first
benefit is that you will be able to feel more energized. People who exercise
tend to improve their energy levels because of improved muscle strength and
tone as the person continuously works out. As a cancer patient, you will find
that this extra energy really helps to make life easier for you, and allows you
to be more independent. Exercise also releases endorphins into the body, which
is the chemical that makes you feel happy and satisfied. This is the feeling
you will normally get when you finish a workout, which can be especially
beneficial for those battling cancer. Depression is a common development as a
result of cancer, and working out can be a healthy way to combat that.</span><span style="font-size: 13.5pt;"><br />
<br />
</span><span style="font-family: Arial; font-size: 11.5pt;">When
working out, it is up to you what type of exercise you'd like to participate
in. Many cancer patients have found that walking and following a set regimen
helps tremendously when it comes to establishing a program. Other cancer
patients are enjoying yoga and join local classes to reap the benefits of
exercise as well as social interaction. It is advised that you get clearance
from your doctor before starting an exercise program. Your doctor will be able
to help create a workout regimen appropriate for you and your diagnosis.</span><span style="font-size: 13.5pt;"><br />
<br />
</span><span style="font-family: Arial; font-size: 11.5pt;"><a href="http://www.cancer.org/treatment/survivorshipduringandaftertreatment/stayingactive/physical-activity-and-the-cancer-patient">Working
out has its benefits</a> for people who are young or old and for those who are
either in great shape or those who are very ill. The key to working out is to
start it off slowly. Try to workout for a few hours each week, but do not
overdue it as to make yourself even more exhausted. You want to make sure that
you are able to continue exercising throughout your treatment without feeling
overly exhausted. It is a great idea to begin exercising when you are going for
traditional treatment, but always talk with a doctor before doing anything
yourself at home.</span><!--EndFragment-->
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<span style="font-family: Arial; font-size: 11.5pt;"><i>Guest blog by Melanie Bowen</i></span>Scott Brennanhttp://www.blogger.com/profile/06537124697855702410noreply@blogger.com3tag:blogger.com,1999:blog-5749648980437799035.post-82890314400030245272012-08-03T09:02:00.000-07:002012-08-03T09:02:02.508-07:00Taste community supported agriculture<br />
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<span class="Apple-style-span" style="font-family: Helvetica;">Our family found a great option to satisfy our hunger for locally
grown fresh produce - it's called a CSA - community supported agriculture.</span></div>
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<span class="Apple-style-span" style="font-family: Helvetica;"><span class="Apple-style-span" style="font-family: Times;"><span style="font-family: Helvetica;">Every Wednesday morning our farmer packs up bushels of fresh-picked produce and brings them to town for families like ours. </span></span><span class="Apple-style-span" style="font-family: Times;"><span class="Apple-style-span" style="font-family: Helvetica;">The farm is just a few miles up Kiler Canyon Road from our home in Paso Robles, CA.</span></span></span></div>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-gWjF9strD3M/UBv1DJVnrlI/AAAAAAAAAQY/iSi8sq84xvo/s1600/Our+farmers-kiler-canyon-farm.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="http://3.bp.blogspot.com/-gWjF9strD3M/UBv1DJVnrlI/AAAAAAAAAQY/iSi8sq84xvo/s400/Our+farmers-kiler-canyon-farm.jpeg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Farmers at Kiler Canyon Farm filling bushels for us.</td></tr>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">The produce starts coming in March and we get it weekly through
October. We like that local farmers who don’t use pesticides or herbicides grow
the produce organically. We like that we know our farmers and can visit the
farm.<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Opening the bushel every week is like opening a present. There are
always new and interesting treats inside for us. The selections rotate with the
seasons.<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">The bushel is fun for the whole family. As I pick through it with my
5-year-old son and 7-year-old daughter, I encourage them to identify veggies
and taste and feel new ones. They love to help in preparation.<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">The flavors and smells of the fresh herbs and vegetables are amazing. There are often edible flowers we add to our salads.</span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">The wide variety of contents mean we always have an excess of
produce to eat with just about any and every home-cooked meal throughout the
week. The farmers email us a suggested recipes every week for us to use.<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">I keep a bottle of olive oil, balsamic vinegar, lemon juice, salt
and pepper on the kitchen counter for quick and easy salads tossed up before
every dinner with lots of greens and herbs<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Other favorites are diced veggies or spinach for omelets, steamed
broccoli, grilled zucchini, pickled carrots, and fresh crispy snacks of all
kinds.<o:p></o:p></span></div>
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<a href="http://3.bp.blogspot.com/-x4T1pkKR6bs/UBv1i7vxBeI/AAAAAAAAAQg/Vre9kWn31CU/s1600/CSA-flowers+harvested.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-x4T1pkKR6bs/UBv1i7vxBeI/AAAAAAAAAQg/Vre9kWn31CU/s320/CSA-flowers+harvested.jpeg" width="240" /></a></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">The bushel usually has a generous blend of these, and always mixed
greens:<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Cucumber<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Zucchini<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Edible Zucchini flowers<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Edible dandelion flowers<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Asian greens<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Spinach<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Arugula<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Butter lettuce<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Cabbage<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Carrots<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">White onions<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Red unions<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Green onions<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Green garlic<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">White garlic<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Basil<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Dill<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Sage<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Rosemary<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Marjoram<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Oregano<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Broccoli<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Plumbs<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Apricots<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Melons<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Tomatoes<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Green peppers<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Chiles<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Sweet peas<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Beets<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Beet greens<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Bokchoy<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Sometimes there is more than we could possibly eat in a week. When
that happens, we give the leftovers to girls who raise chickens for eggs. Then
we enjoy the eggs the next week.<o:p></o:p></span></div>
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<br /></div>
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<span class="Apple-style-span" style="font-family: Helvetica;">As a first step, try your local farmers market. Ask questions and find out more about your food. Some people call us localvores or localtarians. I just think of it as tasty good fun. Now, g</span><span class="Apple-style-span" style="font-family: Helvetica;">o out and taste some for yourself!</span></div>
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<span class="Apple-style-span" style="font-family: Helvetica;"><br /></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Scott Brennan<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;"><o:p>My day job:</o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Access Publishing<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">806 9th St., Ste. 2D, <o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">Paso Robles, CA 93446<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-bidi-font-family: Helvetica;">(805) 226-9890 <a href="http://accesspublishing.com/"><span style="color: #084ee6;">accesspublishing.com</span></a><o:p></o:p></span></div>
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<br /></div>Scott Brennanhttp://www.blogger.com/profile/06537124697855702410noreply@blogger.com2tag:blogger.com,1999:blog-5749648980437799035.post-55647522601033261672012-05-24T11:56:00.002-07:002012-05-24T11:57:58.820-07:00How I conquered death<br />
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<span class="Apple-style-span" style="font-family: Helvetica;"><i>I'm gearing up for a repeat of the biggest challenge of my life next week. Here is a recount of our team effort from last year:</i></span></div>
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><b><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">Last year I faced the toughest physical challenge of my life to date. I joined an amazing team of runners in the 178-mile Reno-Tahoe Odyssey relay race.</span></span></b></b></span></div>
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><br /></b></span></div>
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">Over the past year, setting fitness goals has been an important part of staying focused on my health, helping me lose 75 lbs. I started with a 5k, then 8-mile coastal race, then two sprint triathlons. But I wasn’t sure I was ready for the Odyssey.<o:p></o:p></span></span></b></span></div>
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><br /></b></span></div>
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">The race turned out to be a life changing experience. I now have a deep, personal understanding that human limitation is an illusion. Pain is an illusion. You can subordinate the body’s desires to the will of your mind.<o:p></o:p></span></span></b></span></div>
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><br /></b></span></div>
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">Maybe it’s just called runner’s high, but I have this new feeling of complete satisfaction and an incredible feeling of gratitude for this world, it's people, my family and myself.</span></span></b></span></div>
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><a href="http://4.bp.blogspot.com/-f0kh4LjAPMo/Te_X7EwtXtI/AAAAAAAAACU/h-EM4qa2nyw/s1600/Like+A+Virgin+Relay+Team.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-f0kh4LjAPMo/Te_X7EwtXtI/AAAAAAAAACU/h-EM4qa2nyw/s320/Like+A+Virgin+Relay+Team.jpg" style="cursor: move;" width="320" /></a></b></span></div>
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><span class="Apple-style-span" style="font-weight: normal;"><b><b><b><span style="font-family: Helvetica;"><o:p><span class="Apple-style-span" style="font-weight: normal;"><a href="http://www.facebook.com/pages/Like-a-Virgin-Relay-Team-Reno-Tahoe-Odyssey/222571037760796">Check out "Like A Virgin's" team page on Facebook</a>, That's me with the afro.</span></o:p></span></b></b></b></span></b></span></div>
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><b></b></b></span></div>
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><b></b></b></span></div>
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><b></b></b></span></div>
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><b><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">On race day our whole game plan changed. The runs I had planned for were scrapped and re-shuffled. We were two runners short of 12 and two of our 10 had painful calf injuries. Our plan to each run three legs of the race turned into four.</span></span></b></b></span></div>
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<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><br /></b></span></div>
</div>
<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">My first leg, No. 5, was 5.8 miles, mostly down hill with a couple uphill grades. It was along the Truckee River at noon from a high dam. It had rolling hills sprinkled with snow and beautiful green meadows. I passed three runners and was passed by no one. I was inspired to move quickly because Jon, our team captain, had just completed the toughest leg of the race, No. 4, over a hill with 8 miles. He finished so strongly I had to hustle. I finished in 53:14.<o:p></o:p></span></span></b></span></div>
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<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><br /></b></span></div>
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<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">My second run was very cold, at about 10 p.m., in to the city of South Lake Tahoe. It was 3.8-miles long and the vehicle traffic at night was a little scary. The grade was flat, but my perception was of a slight uphill grade. I had a lot of clothing on and it weighed on me. I felt sluggish. It was great to see signs of civilization: inns, lodges, bars and people on my way to the check point at Bank of the West on South Lake Tahoe Blvd. I ran it in 38:24.<o:p></o:p></span></span></b></span></div>
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<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><br /></b></span></div>
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<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">Leg three was a 3.3-mile run from a fire station to Hwy 395, then to a shopping center. I really tried to move on this leg. I knew it was short, but it was also 4 a.m. and I was getting fatigued. At this point, I started thinking I was letting my team down, because most of them were running 5 or 6 mile legs or very steep legs, whereas mine were shorter and/or down hill. I gave it some juice and tried to keep up with faster runners. I did better than I expected and surprised my teammates, who were not quite ready for me. I did it in 29:28.<o:p></o:p></span></span></b></span></div>
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><br /></b></span></div>
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<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">Originally we were each planning on doing three legs each. Jon and his friend Jeff had trained to make up a few legs just in case. But we had so many to make up, because of missing and injured runners, we all needed to pitch in a little extra. Our plan was to split up the last four legs among those who could take more. Since I had done some pretty easy runs, I knew I was needed.<o:p></o:p></span></span></b></span></div>
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<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><br /></b></span></div>
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<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">After Virginia City, Jon took the run up over a peak of 3.7 miles. He said that if he was feeling good, he would keep moving down the hill. I was going to do an additional three miles on from where he stopped.<o:p></o:p></span></span></b></span></div>
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<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><br /></b></span></div>
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<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">At the end of the 32nd leg run, I was prepared to run, but expected him to keep going. When I saw him coming, he gave the "slash across the throat" sign and I realized I was on for the next run. I felt the adrenaline rush, took the wristband baton and ran off at a good clip. I felt great.<o:p></o:p></span></span></b></span></div>
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<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><br /></b></span></div>
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<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">At this time the team had been up for more than 30 hours. There was grumbling on the bus. It sounded like we were out of energy and low on spirit. I had dark thoughts that we might not be able to finish. I realized that my commitment to take three miles was weak and not even half of the next leg.<o:p></o:p></span></span></b></span></div>
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><br /></b></span></div>
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<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">I was listening to Pink's </span><i><span class="Apple-style-span" style="font-weight: normal;">Raise Your Glass</span></i><span class="Apple-style-span" style="font-weight: normal;"> and </span><i><span class="Apple-style-span" style="font-weight: normal;">F’ing Perfect</span></i><span class="Apple-style-span" style="font-weight: normal;"> and reflected on everything I had done in the past year to get in shape. It was a turning point where I could choose to be a man or a mouse. I decided I would do whatever it took to finish the race and I was starting by finishing this leg.<o:p></o:p></span></span></b></span></div>
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<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><br /></b></span></div>
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<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">When I saw my team halfway down the hill at the 3-mile mark, I pointed at my chest and then down the hill. I threw down my hoodie. I shouted to the team: "I am going to finish this leg!" I gained speed and kept running. The team cheered me on.<o:p></o:p></span></span></b></span></div>
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><br /></b></span></div>
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<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">It was an emotional breakthrough for me. I smiled and cried most of the way. I thought of my inspirations. I thought of my training. I thought my team needed me in this moment. I pushed hard.<o:p></o:p></span></span></b></span></div>
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><br /></b></span></div>
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<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">I used a few thoughts to keep me focused on finishing the race. I thought of Siddhartha learning to overcome the pain and desires of his physical body during his ascetic years.<o:p></o:p></span></span></b></span></div>
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<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">I thought of my Native American ancestors and imagined channeling them. Their spirits ran through me and energized me.<o:p></o:p></span></span></b></span></div>
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<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><br /></b></span></div>
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<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">I thought of Einstein’s quote, “for us </span></span><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">physicists believe the separation between past, present, and future is only an illusion.” I </span></span><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">imagined that I had already run a marathon, an ironman and had completed this Odyssey.<o:p></o:p></span></span></b></span></div>
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<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><br /></b></span></div>
</div>
<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">It was much easier than I thought. I was one of three runners on the team to do four complete legs. It was a 6.5-mile run down 1,750 feet of elevation. It was my longest run and the third longest of the 36 legs. I was done in 59.35.<o:p></o:p></span></span></b></span></div>
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<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><br /></b></span></div>
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<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">I was prepared to do more, if needed. But our heroic team stepped up and saw us to the finish line. We finished in 29 hours and 32 minutes. Our average speed was 9:57 minute-miles, my average was 9:19.<o:p></o:p></span></span></b></span></div>
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<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><br /></b></span></div>
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<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">This is a note I jotted down just after finishing my 19.4 miles: There is nothing more powerful than accepting your own death. I accept it. I am at peace with myself and with my life. I have conquered death. I am not afraid of dying.<o:p></o:p></span></span></b></span></div>
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><br /></b></span></div>
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<div class="MsoNormal" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman'; font-weight: bold;">
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<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">I am very proud of my team and myself for completing this relay. I now feel energized to accomplish just about anything and I won’t give up ‘till I collapse.</span></span></b></span></div>
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</b></span></span>Scott Brennanhttp://www.blogger.com/profile/06537124697855702410noreply@blogger.com2Paso Robles, CA 93446, USA35.6573145 -120.757983435.244473 -121.3896974 36.070156 -120.1262694tag:blogger.com,1999:blog-5749648980437799035.post-67137884274314938512012-05-12T10:54:00.001-07:002012-05-12T12:21:20.294-07:00Simple Paleo Breakfast<br /><br /><center><a href='http://photo.blogpressapp.com/show_photo.php?p=12/05/12/1989.jpg'><img src='http://photo.blogpressapp.com/photos/12/05/12/s_1989.jpg' border='0' width='281' height='210' style='margin:5px'></a></center><br /><br />I'm sure you've heard how important it is to start your day with breakfast.<br /> <br />New studies are appearing every month on obesity and diabetes being linked to skipping breakfast.<br /> <br />If you are not planning a 24- to 48-hour fast, be sure to eat every morning; and make it protein. Skip the oatmeal, cereal, muffins and sugar.<br /> <br />For today's quick start, I'm eating a spinach and hard boiled egg salad.<br /> <br />I grabbed two heaping handfuls of locally-grown fresh organic spinach leaves and tore them up.<br /> <br />I dressed it with local olive oil, a touch of Italian balsamic vinegar, Celtic sea salt and cracked pepper. <br /> <br />Then, I sliced two hard boiled eggs over the top. The eggs are raised wild on our friends' sprawling back yard where they eat worms, seeds and veggies.<br /> <br />Booyah! It was that simple. It was a five-minute meal that took me longer to write up than make. Yum!<br /> <br />More on fresh local produce in a future post.<br /> <br />- Posted using BlogPress from my iPhone<br /><br /><p class='blogpress_location'>Location:<a href='http://maps.google.com/maps?q=21st%20St,Paso%20Robles,United%20States%4035.636150%2C-120.691777&z=10'>21st St,Paso Robles,United States</a></p>Scott Brennanhttp://www.blogger.com/profile/06537124697855702410noreply@blogger.com1tag:blogger.com,1999:blog-5749648980437799035.post-30620651037937453912011-11-20T18:23:00.000-08:002011-11-20T18:31:25.935-08:00My love affair with walnuts<span class="Apple-style-span" style="font-family: Arial;">My first memory of walnuts was when my best friend’s mother offered me homemade chocolate chip and walnut cookies. It was love at first bite. Thank you Mrs. Price.</span><br />
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</div><div class="MsoNormal"><span style="font-family: Arial;">It’s harvest time in our local walnut orchards and I couldn’t be happier. </span><span class="Apple-style-span" style="font-family: Arial;">Leaves are turning yellow and brown and walnuts are falling all over the ground.</span></div><div class="MsoNormal"><span style="font-family: Arial;"><br />
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<tr><td class="tr-caption" style="text-align: center;">Walnut orchard on Peachy Cyn Rd. after being shaken up. </td></tr>
</tbody></table><div class="MsoNormal"><span style="font-family: Arial;">This weekend I took a drive in the rolling hills along Peachy Canyon Road and watched the harvest in progress.<o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Arial;"><br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-zjhbAaR3aUQ/Tsm0a1hJCiI/AAAAAAAAAGw/A_DN02-tOBc/s1600/Walnut.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="239" src="http://4.bp.blogspot.com/-zjhbAaR3aUQ/Tsm0a1hJCiI/AAAAAAAAAGw/A_DN02-tOBc/s320/Walnut.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A walnut still partially in its green fruit shell.</td></tr>
</tbody></table><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Arial;">A large tractor with a 15-foot-long arm reaches out to the trunk of the tree and gives it a violent shake. In an instant, leaves and nuts fall to the ground. </span><span class="Apple-style-span" style="font-family: Arial;"> </span><span class="Apple-style-span" style="font-family: Arial;">The tractor moves from tree to tree much faster than you would expect. Crews move in and handpick the harvest off the ground.</span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Arial;"></span><br />
<span class="Apple-style-span" style="font-family: Arial;"></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Arial;">Some of the nuts are covered with the green fruit they grew in, but most of them are already dried.</span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Arial;"><br />
</span></div><div class="MsoNormal"><span style="font-family: Arial;">The walnuts are sacked in burlap and sold at the nearby winery, Chateau Margene. They produce walnut oil and other snacks with the <a href="http://www.limerockorchards.com/">Limerock Orchards</a> label. <o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;">It is one of many small, family-operated orchards around Paso Robles, Calif. <o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;">Our family is lucky to live in the heart of the production of wonderful food. All around us farmers grow organic fruits and vegetables, raise grass-fed beef, lamb and poultry and create world-class wines.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;">It’s easy to be a <a href="http://en.wikipedia.org/wiki/Local_food#Locavore_and_Invasivore">localvore</a> and live, and thrive, on the foods grown within 100 miles of our house. <o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Arial;"><br />
</span></div><div class="MsoNormal"><span style="font-family: Arial;">Walnuts are one of nature’s perfect foods. A handful contains about 190 calories with 18g of healthy fats, 4g carbohydrates, and 4g proteins. Here are some benefits of eating them:<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;">• Walnuts are high in Omega-3 fatty acids and natural vitamin E<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;">• Walnuts increase your body’s ability to use fat stores.<a href="http://www.ncbi.nlm.nih.gov/pubmed/20439557"><i>*</i></a><o:p></o:p></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Arial;"><br />
</span></div><div class="MsoNormal"><span style="font-family: Arial;">• Walnuts have the highest antioxidants content of any nut. Most of the beneficial phenols are in the skin, so don’t take it off.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;">• Walnuts are protective against cardiovascular problems and diabetes.</span><br />
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<span class="Apple-style-span" style="font-family: Arial;">Walnuts fit nicely into my paleo lifestyle. I try to choose foods that were available to our ancestors 20,000 years ago before the agricultural revolution. That means I eat lots of vegetables, fruits, meats, nuts and just a little dairy. It’s helped me lose 80 lbs and take on new challenges I never imagined.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;">A recent <a href="http://whfoods.org/genpage.php?tname=foodspice&dbid=99">study</a> has determined that only 5.5% of all adults consume tree nuts of any kind. If you’re not eating them already, join us!<o:p></o:p></span></div><div class="MsoNormal"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-eOoID1aHnaw/Tsm1YZ1XMUI/AAAAAAAAAHA/oGfF0ARNMwg/s1600/Sacks+of+Walnuts.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="238" src="http://4.bp.blogspot.com/-eOoID1aHnaw/Tsm1YZ1XMUI/AAAAAAAAAHA/oGfF0ARNMwg/s320/Sacks+of+Walnuts.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sacks of walnuts for sale at Chateau Margene.</td></tr>
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</div>Scott Brennanhttp://www.blogger.com/profile/06537124697855702410noreply@blogger.com2tag:blogger.com,1999:blog-5749648980437799035.post-23716456071396171782011-09-23T09:23:00.000-07:002011-09-24T07:42:09.357-07:00How running saved my life<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">I’m really enjoying the book </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><i><a href="http://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/0307266303">Born to Run</a></i></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> by Christopher McDougall. His book is about a Native American tribe, the Tarahumara, who are probably the world's best endurance runners. For them it’s a way of life.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The book makes a larger argument that all of us are born to run, because that is how we evolved.<span id="goog_147109977"></span><span id="goog_147109978"></span><a href="http://www.blogger.com/"></a></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">I was born least likely to run. I was the fat kid in gym class who walked laps around the field, when the coach wasn’t looking, instead of running them. Even then, I remember getting winded; having side pain; and blaming it on the SoCal smog.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Eighteen months ago, I couldn’t run a mile to save my life. I probably hadn’t run more than a block… ever. I was 280 lbs. and sitting around waiting for a heart attack. It was time for a change. <o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">As it turns out, running saved my life.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><u><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">How I got started running<o:p></o:p></span></u></b></div>
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<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">My 2nd 5k race in October 2010.</span></td></tr>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">It began when I joined a committee planning the <a href="http://www.pasoroblesmarathon.com/">Paso Robles Harvest Marathon & 5k</a>. I picked the 5k as my first fitness goal. I had three months to get ready.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The thought of running 3.1 miles is no big deal for most people. For me, it was like climbing Mount Everest.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">I knew I would have to start slowly, but I didn’t know where to begin. I looked for beginner running plans and did some research. The plan I used is reprinted below.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">It calls for 30 minutes of exercise, five days a week. I started with five minutes of walking, then three minutes of jogging, then repeat. I jogged as slowly as I could. I took it easy. I listened to my body. <o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">You can start even more slowly, if you need to. How about 5 minutes of jogging and 30 seconds of running. Work up from that, by adding a bit every couple of days.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><u><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">It’s a mind game<o:p></o:p></span></u></b></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">I began to realize that running is more mental than physical. Before you can start or make progress, you have to convince yourself you can do it.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Your mind plays tricks on you. It tries to convince you to stop, slow down or fail. It’s a safety mechanism. Your mind and body basically say, “nothing is chasing us, so why should we be running.” It’s like a little devil sitting on your shoulder and whispering in your ear, “take a break, you deserve it.”<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">You have to fight the battle head on. I use visualization. I imagine my body is the perfect specimen of fitness; and that I am running effortlessly down a beach. I imagine I am flying like an eagle. I imagine being a hero to my children. I imagine that I am becoming “running.” Ok, maybe that is too deep.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">You need to have a constant positive conversation with yourself, affirming your ability and desire to succeed. Repeat a mantra in your head over and over so you can beat the mental game.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Like Henry Ford said, “Whether you think you can, or you think you can’t – You’re right.”<o:p></o:p></span></div>
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<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Running is social! Bay to Breakers 2011 with friends.</span></td></tr>
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<b style="mso-bidi-font-weight: normal;"><u><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Success!<o:p></o:p></span></u></b></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The plan worked. I could run now! I now could burn a ridiculous number of calories. I didn’t experience any pain. I was ahead of schedule, so I found another 5k to do first. Here are the races I completed over the last year:<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">1. Heritage Oaks Fun Run 5K - 9/26/10<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">2. Paso Robles Harvest Marathon 5k - 10/25/10<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">3. Castle to Coast 8.2 miles - 1/15/11<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">4. Cal Poly’s March Triathlon Series, Lake Lopez -3/27/11<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">5. Wine Country 5k - 4/10/111<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">6. Wildflower Mountain Bike Triathlon - 4/30/11<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">7. Morro Bay Rock to Cayucos Pier-10k - 5/7/11<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">8. Bay to Breakers – 12k -5/15/11<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">9. Kennedy Club 10k - 5/21/11<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">10. 178-Mile Reno to Tahoe Odyssey, team relay - 6/5/11<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">11. SLO Triathlon - 7/24/11<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">12. Goleta Olympic Triathlon - 7/31/11<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">I’ve worked my way up to 10 miles and I will be running my first half-marathon in October 2011.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Thanks to running, triathlons and a new way of eating, my health stats improved tremendously: </span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">• Weight is down to 210 lbs.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">• Blood pressure is down to 120/80<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">• Cholesterol is down to 172, (LDL 74, HDL 85)<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">• Triglycerides are down to 64<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">• Resting heart rate is 52 beats per minute<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">• Body fat is under 20%<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">• Waist is down to 34”<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><u><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Remember to take it slowly<o:p></o:p></span></u></b></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Everyone knows someone who says, “I tried, but I just can’t run.” Usually what happened is they woke up one morning and decided to run. They walked out the front door and gave it their all for a half hour and then boom. They suffered an injury. It hurt so bad they never tried again.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">If you try that, expect the same. If you want to succeed, follow a plan and start slowly. Work your way up to three miles.<o:p></o:p></span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-g-0YSa-nLQw/TnyxhbnPEuI/AAAAAAAAAGA/KGGea8hKJa0/s1600/Screen+shot+2011-09-23+at+9.18.06+AM.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" src="http://1.bp.blogspot.com/-g-0YSa-nLQw/TnyxhbnPEuI/AAAAAAAAAGA/KGGea8hKJa0/s320/Screen+shot+2011-09-23+at+9.18.06+AM.png" width="266" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">My first Olympic Triathlon: At the finish, 2:50.<span class="Apple-style-span" style="font-size: small;"> </span></span></td></tr>
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<b style="mso-bidi-font-weight: normal;"><u><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></u></b><br />
<b style="mso-bidi-font-weight: normal;"><u><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">You were born to run<o:p></o:p></span></u></b></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><i><a href="http://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/0307266303">Born To Run</a></i> is a convincing book. It explains how our bodies evolved over millions of years to be endurance runners.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Before our ancient hominid ancestors could make bows and arrows, they caught large wild game with <a href="http://en.wikipedia.org/wiki/Persistence_hunting">persistence hunting</a>. Basically, they spent a day running down their prey until it collapsed. It turns out we are better equipped for endurance than most other animals. Even though other animals are better sprinters, we can outlast many in the long run.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">I still don’t consider myself “a runner.” But, I do run – about once a week. Two or three times would probably be better. Running every day might be great for some people, but I find more recovery time wonderful for injury prevention. Plus, I have more fun riding my bike, swimming, weightlifting, and playing racquetball.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">This weekend is the one-year anniversary of my first 5k-race. This time around I’ll be doing the 10k. Wish me luck!<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><u><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.runningplanet.com/training/beginning-runner-program.html">Running Planet beginner’s plan</a><o:p></o:p></span></u></b></div>
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<span class="Apple-style-span" style="color: #b51600;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Week 1</span></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Monday </b>– Rest.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Tuesday </b>- Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 3 minutes. Keep the pace nice and easy. If you feel you cannot run for 3 minutes then take some short (10 – 15 seconds ) walking breaks in your 3-minute jogging interval.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Wednesday </b>- Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 2 minutes.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Thursday </b>- Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 3 minutes.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Friday </b>- Rest. If you feel like cross training, go ahead. If you do cross train, keep the intensity level very easy. You want to let your body recover on these rest days.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Saturday </b>- Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes. <o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Sunday </b>- Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes.<o:p></o:p></span></div>
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<span style="color: #b51600;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Week 2<o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Monday </b>- Rest <o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Tuesday </b>- Walk for 30 minutes. You eliminate the running portion for this workout <b style="mso-bidi-font-weight: normal;">because</b> you have made a lot of increases in the last two weeks. This will give your body a little more rest this week. You will be making increases a bit faster after this workout.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Wednesday </b>- Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 5 minutes. You are now jogging as much as you are walking. Remember to keep the pace fairly comfortable.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Thursday </b>- Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes. You back off a bit today to recover from yesterday’s harder workout.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Friday </b>- Rest or cross train.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Saturday </b>- Today you will start to decrease the distance of your walking intervals. Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Sunday </b>- Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.<o:p></o:p></span></div>
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<span style="color: #b51600;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Week 3<o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Monday </b>- Rest<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Tuesday </b>- Walk/Jog for 30 minutes. You will make another decrease in your walking interval today. Walk for 3 minutes and jog for 5 minutes.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Wednesday </b>- Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Thursday </b>- Walk/Jog for 30 minutes. Walk for 3 minutes and jog for 5 minutes.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Friday </b>- Rest or cross train.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Saturday </b>- Walk/Jog for 30 minutes. Decrease your walking interval to 2 minutes. Walk for 2 minutes and jog for 5 minutes.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Sunday </b>- Walk/Jog for 30 minutes. Walk for 2 minutes and jog for 5 minutes.<o:p></o:p></span></div>
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<span style="color: #b51600;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Week 4<o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Monday </b>- Rest<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Tuesday </b>- Walk/Jog for 30 minutes. Decrease your walking interval to 1 minute. Walk for 1 minute and jog for 5 minutes. If at any time you feel you are struggling, back off to the prior week or to a point at which you feel more comfortable. Remember, however, that you must push yourself a bit to make improvements.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Wednesday </b>- Walk/Jog for 30 minutes. Walk for 2 minutes and jog for 5 minutes.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Thursday </b>- Walk/Jog for 30 minutes. Walk for 1 minute and jog for 5 minutes.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Friday </b>- Rest or cross train.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Saturday </b>- Walk/Jog for 30 minutes. Today, you will decrease your walking interval to 30 seconds. Walk for 30 seconds and jog for 5 minutes.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Sunday </b>- Walk/Jog for 30 minutes. Walk for 30 seconds and jog for 5 minutes.<o:p></o:p></span></div>
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<span style="color: #b51600;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Week 5<o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Monday </b>- Rest<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Tuesday </b>- Today you are going to try something different. Go to a school track or a trail in your area that you have measured. Warm up with vigorous walking for 10 minutes and then jog 2 x 1 mile repeats. Jog one mile and then walk for 5 minutes. The jog another mile. Cool down with 10 minutes of walking.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Wednesday</b> - Walk/Jog for 30 minutes. Walk for 30 seconds and jog for 5 minutes.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Thursday </b>- You will extend the distance of your workout today. After a 10-minute warm up, jog for 1.25 miles. Cool down with 10 minutes of walking. You can run almost anywhere - through your neighborhood; in a park; on a school track; or on a treadmill.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Friday </b>- Rest or cross train.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Saturday </b>- Warm up for 10 minutes. Jog 2 x 1 mile repeats. Cool down with 10 minutes of walking.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Sunday </b>- You will extend your workout again today. Warm up by walking for 10 minutes. Jog for 1.5 miles. Cool down with 10 minutes of walking.<o:p></o:p></span></div>
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<span style="color: #b51600;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Week 6<o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Monday </b>- Rest<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Tuesday </b>- Warm up by walking for 10 minutes. Jog 2 x 1 mile repeats. Cool down with 10 minutes of walking.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Wednesday </b>- Walk/Jog for 30 minutes. Walk for 30 seconds and jog for 5 minutes.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Thursday </b>- Warm up by walking for 10 minutes. Jog for 1.75 miles. Cool down with 10 minutes of walking.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Friday </b>- Rest or cross train.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Saturday </b>- You will do your longest run today. Warm up with 10 minutes of walking. Jog for 2 miles. Cool down with 10 minutes of walking.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">Sunday </b>- Extend you run again today if you are feeling up to it. Warm up for 10 minutes. Jog for 2.25 miles. Cool down with 10 minutes of walking. If you are feeling fatigued from yesterdays run, just run 1 mile today.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">You have done it! You should now be able to jog comfortably for 2 miles. What you do now is up to you. You can just maintain your new level of fitness by continuing your daily workouts or you can move up to the next level and train to complete a 5K race.<o:p></o:p></span></div>
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Scott Brennanhttp://www.blogger.com/profile/06537124697855702410noreply@blogger.com1tag:blogger.com,1999:blog-5749648980437799035.post-40372828351562608862011-08-23T08:32:00.000-07:002011-08-23T08:38:41.384-07:00Treating Patients by Doing Nothing<div><span class="Apple-style-span" style="font-family: Helvetica; line-height: 13px;"></span><br />
<h1 class="primary-heading" style="color: #f7932e; font-family: Helvetica, Arial, sans-serif; font-size: 24px; line-height: 25px; margin-bottom: 10px; margin-left: 18px; margin-top: 0px; text-align: left;">The Medicine of Nothing</h1><h2 class="secondary-heading" style="color: #02336a; font-family: Arial, Helvetica, sans-serif; font-size: 18px; line-height: 25px; margin-bottom: 10px; margin-left: 18px; margin-top: 0px; text-align: left;">A Simple Solution to Disease</h2><div style="color: #3e3e3e; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16px; margin-left: 18px; text-align: left;">Dr. Alan Goldhamer discusses fasting with Aron Choi of Bastyr University. He says, “The power in the medicine is the diet, sleep, exercise. Everything else is, as they say, the feathers on the rattle, rather than the principles upon which we are getting people well.”</div><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-8r2p0nI81pA/TlPIcR8DTnI/AAAAAAAAADw/GSIk0lA0B7A/s1600/Screen+shot+2011-08-23+at+8.31.55+AM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="138" src="http://4.bp.blogspot.com/-8r2p0nI81pA/TlPIcR8DTnI/AAAAAAAAADw/GSIk0lA0B7A/s400/Screen+shot+2011-08-23+at+8.31.55+AM.png" width="400" /></a></div><br />
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Watch the video here:<br />
<a href="http://www.healthpromoting.com/blog/treating-patients-doing-nothing?utm_source=TrueNorth+Health+Center+List&utm_campaign=fdf75777c4-TNH_Newsletter_August&utm_medium=email#.TlPH1osMbNY.blogger">Treating Patients by Doing Nothing | TrueNorth Health</a></div>Scott Brennanhttp://www.blogger.com/profile/06537124697855702410noreply@blogger.com1tag:blogger.com,1999:blog-5749648980437799035.post-27884326619943766322011-08-16T12:01:00.000-07:002011-08-16T12:01:16.457-07:00Where's the beef? <!--[if gte mso 9]><xml> <o:DocumentProperties> <o:Template>Normal.dotm</o:Template> <o:Revision>0</o:Revision> <o:TotalTime>0</o:TotalTime> <o:Pages>1</o:Pages> <o:Words>656</o:Words> <o:Characters>3742</o:Characters> <o:Company>North County Access</o:Company> <o:Lines>31</o:Lines> <o:Paragraphs>7</o:Paragraphs> <o:CharactersWithSpaces>4595</o:CharactersWithSpaces> <o:Version>12.0</o:Version> </o:DocumentProperties> <o:OfficeDocumentSettings> <o:AllowPNG/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:WordDocument> <w:Zoom>0</w:Zoom> <w:TrackMoves>false</w:TrackMoves> <w:TrackFormatting/> <w:PunctuationKerning/> <w:DrawingGridHorizontalSpacing>18 pt</w:DrawingGridHorizontalSpacing> <w:DrawingGridVerticalSpacing>18 pt</w:DrawingGridVerticalSpacing> <w:DisplayHorizontalDrawingGridEvery>0</w:DisplayHorizontalDrawingGridEvery> <w:DisplayVerticalDrawingGridEvery>0</w:DisplayVerticalDrawingGridEvery> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:Compatibility> <w:BreakWrappedTables/> <w:DontGrowAutofit/> <w:DontAutofitConstrainedTables/> <w:DontVertAlignInTxbx/> </w:Compatibility> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" LatentStyleCount="276"> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style>
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<div class="MsoNormal">Do you know where your beef comes from?</div><div class="MsoNormal"><br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-k9fv_NeLfTc/Tkq8WfBvSxI/AAAAAAAAADI/lKdDsnd711w/s1600/Coco+Collelmo.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="239" src="http://1.bp.blogspot.com/-k9fv_NeLfTc/Tkq8WfBvSxI/AAAAAAAAADI/lKdDsnd711w/s320/Coco+Collelmo.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Paso Robles rancher Coco Collelmo.</td></tr>
</tbody></table><div class="MsoNormal">I do. Last week I met rancher Coco Collelmo. She raises a small herd of grass-fed New Zealand Angus seven miles up Adelaide Road from our house in Paso Robles. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Coco’s father started the business in 1959. In 2001, Coco met David Foss of New Zealand who brought a new breed of Angus to the ranch. They share a philosophy of cattle ranching based on sustainable farming and healthy food. They work with the land’s own resources, using superior cattle, managing stock humanely, feeding only fresh grasses, and never using antibiotics or hormones. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">These animals evolved over tens of thousands of years to feed on grasslands, not to be fattened up with corn and food by-products, like you find most places. We humans evolved to hunt and eat animals raised on the plains, not feedlots.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I decided to look for more local, healthy alternatives for our family and to cut back on what the industrial food complex is selling us. </div><div class="MsoNormal"><br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-pX66oMKg17M/Tkq8QENkUwI/AAAAAAAAADE/YUCcE3s2T2s/s1600/Bull+at+the+Ranch.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="149" src="http://2.bp.blogspot.com/-pX66oMKg17M/Tkq8QENkUwI/AAAAAAAAADE/YUCcE3s2T2s/s200/Bull+at+the+Ranch.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A bull at Fair Oaks Ranch</td></tr>
</tbody></table><div class="MsoNormal">So, last week I drove up a narrow dirt road to Coco’s <a href="http://forangus.com/">Fair Oaks Ranch</a> to pick up our quarter-share of steer. Her ranch is one of many community supported agriculture (CSA) programs in town.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">After the steer was cut and trimmed the yield was about 400 lbs., not counting the lard, organs, etc. Our share was 1/3 steaks, 1/3 roasts, 1/3 ground beef. It cost us $8 per pound.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">This was our second year and we doubled the order. Last year the supply lasted a few months. We should make it farther this year. Surprisingly, the 100 pounds of beef only uses about 4 cubic feet of space and fits well in our regular freezer in the fridge.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Grass-fed beef is good</b></div><div class="MsoNormal">1. Perennial grasses are better for soil.</div><div class="MsoNormal">2. Animals that are grass-fed their entire life are healthier — and their meat is safer for you. </div><div class="MsoNormal">3. Grass-fed animals produce the right kind of fat.</div><div class="MsoNormal">4. The corn fed to feedlot cattle is fossil-fuel intensive and heavily subsidized. </div><div class="MsoNormal">5. Perennial pasture reduces flooding and pollution-laden runoff.</div><div class="MsoNormal">6. Grazing animals don't need the large quantities of antibiotics that feedlot cattle do.</div><div class="MsoNormal">7. Perennial pasture is a carbon sink.</div><div class="MsoNormal">8. Modern grazing methods match the efficiencies of industrial-scale grain production.</div><div class="MsoNormal">9. Pastured animals are treated more humanely.</div><div class="MsoNormal">10. Grass-fed is more expensive, so you eat less.</div><div class="MsoNormal">Source: <i><a href="http://www.mnn.com/your-home/organic-farming-gardening/stories/top-10-reasons-to-eat-grass-fed-meat">Top 10 reasons to eat grass-fed meat</a> </i></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><a href="http://2.bp.blogspot.com/-75xwUgIkqnU/Tkq8zUFOMXI/AAAAAAAAADQ/HT6ODwKBhtI/s1600/Fair-Oaks-Comm-Chart.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-75xwUgIkqnU/Tkq8zUFOMXI/AAAAAAAAADQ/HT6ODwKBhtI/s320/Fair-Oaks-Comm-Chart.jpg" width="315" /></a>"The meat you buy in the store comes from cattle that have been fed corn, grain, or feed byproducts," Coco says. Cattle that are fed in confinement are routinely fed high carb diets with low doses of antibiotics and added hormones to make them bigger, quicker. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Their diet changes the composition of their fats from being high in omega 3, which is a natural anti-inflammatory, to being high in Omega 6, which does the opposite. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Factory farms fatten their cattle in crowded feedlots where they sometimes get sick. Then the sick animals are forced into slaughterhouses with electric prods, forklifts and bulldozers. If you think you can stomach it, watch this video,<i> <a href="http://www.youtube.com/watch?v=zhlhSQ5z4V4">Slaughterhouse Investigation: Cruel and Unhealthy Practices</a>.</i> I don't really want to eat sick beef.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Commercial ground beef is usually blended parts from dozens of these factory farms. This increases the chance the meat is contaminated with E.Coli or another pathogen. To prevent tainted meat, some factories add ammonia, according to a <i><a href="http://www.nytimes.com/2009/12/31/us/31meat.html?pagewanted=all">New York Times article</a>.</i><span style="mso-spacerun: yes;"> </span>Mmm… tasty ammonia.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>How to cook grass fed beef</b></div><div class="MsoNormal">Grass fed beef cooks faster. It stays redder in color even when it is medium temperature, so be careful not to overcook it. Because it is low in fat, I like to drizzle a little olive oil on my steaks to keep them from sticking to grill. </div><div class="MsoNormal"><br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-XAdfTdsYuis/Tkq81kJtX1I/AAAAAAAAADU/P6_uu_EpG2w/s1600/ShoulderRoast.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="132" src="http://4.bp.blogspot.com/-XAdfTdsYuis/Tkq81kJtX1I/AAAAAAAAADU/P6_uu_EpG2w/s200/ShoulderRoast.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Grass-fed shoulder roast. Yum!</td></tr>
</tbody></table><div class="MsoNormal">With the ground beef I make burgers, tacos, meatloaf, meatballs and meat sauce. I love to add diced onion, garlic and fresh herbs like cilatro, parsley, dill and basil to my burgers. I’ll usually add a raw egg, some olive oil and a dash of hot sauce, too.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">The roasts I slow cook in the oven or crock pot with broth and vegetables.</div><div class="MsoNormal"><i><a href="http://www.americangrassfedbeef.com/tips-for-cooking-grass-fed.asp">Tips for Cooking Grass Fed Beef </a></i></div><!--EndFragment-->Scott Brennanhttp://www.blogger.com/profile/06537124697855702410noreply@blogger.com2tag:blogger.com,1999:blog-5749648980437799035.post-35085393944050156122011-08-03T13:56:00.000-07:002011-08-03T15:43:10.940-07:00Sitting is the new smoking<!--StartFragment--> <br /><div class="separator" style="clear: both; text-align: left;"></div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-WqbNId1xXZ0/Tjmu3NY2ahI/AAAAAAAAAC4/49kXNHr4H_I/s1600/Screen+shot+2011-07-27+at+2.16.44+PM.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://2.bp.blogspot.com/-WqbNId1xXZ0/Tjmu3NY2ahI/AAAAAAAAAC4/49kXNHr4H_I/s200/Screen+shot+2011-07-27+at+2.16.44+PM.png" width="170" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">A GeekDesk like mine.</td></tr></tbody></table><span style="font-family: Times;">Sitting might be just as bad for you as smoking, according to several new studies. It doesn’t even matter how much you exercise. </span><span style="color: #202020; font-family: Times; mso-bidi-font-family: Arial; mso-bidi-font-size: 13.0pt;">"Heavy sitters" have higher risks of heart disease, diabetes, weight gain and early death. Your chair is killing you.</span><br /><div class="MsoNormal" style="text-align: left;"><br /></div><div class="MsoNormal"><span style="color: #202020; font-family: Times; mso-bidi-font-family: Arial; mso-bidi-font-size: 13.0pt;">• More than four hours a day spent sitting in front of a screen doubled the risk of heart disease in middle-age adults, according to the Journal of the American College of Cardiology.</span><span style="font-family: Times;"><o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-family: Times; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 13.0pt;">• In a study of 100,000 men and women, those who sat more than six hours a day were more likely to have died over the course of the 14-year study than those who sat for less than three hours a day. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-family: Times;">• People who spent a decade or more doing sedentary work were almost twice as likely to develop lower colon cancer, according to the American Journal of Epidemiology.<o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-family: Times;">When we first moved into our office, one of the cubicles was already set up as a standing desk. I had to lower it back down to accommodate an employee, but now I'm thinking someone was ahead of their time.</span></div><div class="MsoNormal"><span style="font-family: Times;"><br /></span></div><div class="MsoNormal"><span style="font-family: Times;">It makes sense that we evolved to stand and move around, not sit at a desk. So, a year ago I thought I should give it a try. After all, bank tellers, waiters, factory workers, farmers, nurses and many more stand most of the day. If they can, why can’t I?<o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-family: Times;">I started in October, 2010, and I’m still standing all day, every day. I’ve never felt better.<o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-family: Times;"><b><u>Burn calories</u></b><o:p></o:p></span></div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-ifYCTuYfmK0/TjmulotZjkI/AAAAAAAAAC0/cXSBqM96Arw/s1600/IMG_1167.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://1.bp.blogspot.com/-ifYCTuYfmK0/TjmulotZjkI/AAAAAAAAAC0/cXSBqM96Arw/s200/IMG_1167.jpg" width="149" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">My daily work desk.<br />It offers lots of space.</td></tr></tbody></table><div class="MsoNormal"><span style="font-family: Times;">You could be burning an extra 100 calories an hour just by standing at work. If you are as overfed as most of us, this small daily change could make a big difference in your weight loss goals. Check out how many calories you would burn standing - <a href="http://www.healthstatus.com/cgi-bin/calc/calculator.cgi">Click here</a>. I personally think it’s closer to 30 calories an hour for me, but it all adds up.<o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-family: Times;"><b><u>Reduce back pain<o:p></o:p></u></b></span></div><div class="MsoNormal"><span style="font-family: Times;">Years of sitting and gaining weight had left my lower back in pain way too often. I found the best way to reduce the pain in the short run is go for a walk. The best way to reduce it in the long run is to lose weight and build your lower back muscles. Standing at work, instead of sitting, has built up those muscles and I rarely experience back pain now.<o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-family: Times;"><b><u>Good posture<o:p></o:p></u></b></span></div><div class="MsoNormal"><span style="font-family: Times;">I notice it’s easier to maintain good posture more often, since there is a lot less slouching in my life. The standing desk is very ergonomic. It just feels great to be standing up at work. I am more focused and alert.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Times;"><br /></span></div><div class="MsoNormal"><span style="font-family: Times;"><b><u>Join the club</u></b></span></div><div class="MsoNormal"><span style="font-family: Times;">Winston Churchill, Donald Rumsfeld, Ernest Hemingway, Virginia Woolf, and Thomas Jefferson used stand-up desks. </span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-family: Times;"><b><u>Standing options<o:p></o:p></u></b></span></div><div class="MsoNormal"><span style="font-family: Times;">I wasn’t ready to commit to a standing desk when I began. I simply moved my laptop to a three-drawer file cabinet. After a month of standing, I decided to order one. I bought a <a href="http://www.geekdesk.com/">GeekDesk</a></span><span style="font-family: Times;"> for around $700. It moves up and down with a motor, but is pretty basic. As far as usefulness, my review of the GeekDesk is a big thumbs up.</span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-family: Times;"><b><u>Take it easy<o:p></o:p></u></b></span></div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-DxiC5w9JTWg/TjmuMieUhvI/AAAAAAAAACw/d_DGMbsgu24/s1600/IMG_1168.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://1.bp.blogspot.com/-DxiC5w9JTWg/TjmuMieUhvI/AAAAAAAAACw/d_DGMbsgu24/s200/IMG_1168.jpg" width="149" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">I started working on top<br />of my filing cabinet.</td></tr></tbody></table><div class="MsoNormal"><span style="font-family: Times;">If you’ve been sitting eight to 10 hours at work and then more at home, it’s tough to just start standing all day. I started with two hours and slowly increased the time. By the end of a month, I was standing at work for eight hours. Every hour or so, I take a short walk in or out of the office and sit down occasionally to read an article. I recently added a rubber pad to stand on. Curiously, it is much more comfortable to stand barefoot than with shoes, but that doesn't go over well in the office.<o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-family: Times;"><b><u>Try it out<o:p></o:p></u></b></span></div><div class="MsoNormal"><span style="font-family: Times;">Try standing a couple hours a day. I think you will like it. Let me know how it goes.<o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-family: Times;"><b><u>Read more <o:p></o:p></u></b></span></div><div class="MsoNormal"><span style="font-family: Times; mso-bidi-font-family: Arial; mso-bidi-font-size: 20.0pt;"><i><a href="http://www.washingtonpost.com/wp-dyn/content/article/2010/10/16/AR2010101602903.html">Those with a desk job, please stand up</a> - Washington Post</i></span></div><div class="MsoNormal"><span style="font-family: Times; mso-bidi-font-family: Arial; mso-bidi-font-size: 30.0pt;"><i><a href="http://sanfrancisco.cbslocal.com/2011/06/08/healthwatch-sitting-vs-smoking/">Sitting Vs. Smoking</a> - </i></span><span style="font-family: Times;"><o:p></o:p></span><span style="font-family: Times;"><i>CBS </i></span><span style="font-family: Times;"><i>HealthWatch</i></span></div><div class="MsoNormal"><span style="color: #202020; font-family: Times; mso-bidi-font-family: Arial; mso-bidi-font-size: 22.0pt;"><i><a href="http://www.aarp.org/health/fitness/info-03-2011/sitting-too-much-health-hazard.1.html">Stand Up While You Read This - Your Chair Is Killing You</a> - <o:p></o:p></i></span><i>AARP</i></div><div class="MsoNormal"><span style="font-family: Times; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 24.0pt;"><i><a href="http://blogs.hbr.org/your-health-at-work/2010/08/the-many-benefits-of-standing.html">The Many Benefits of Standing at Your Desk</a> - </i></span><span style="font-family: Times;"><i><o:p></o:p></i></span><i>Harvard Business Review</i></div><div class="MsoNormal"><i> <!--StartFragment--> </i></div><i><div class="MsoNormal"><span style="font-family: Times; mso-bidi-font-family: Arial; mso-bidi-font-size: 24.0pt; mso-bidi-font-weight: bold;"><a href="http://dvice.com/archives/2011/04/16-standing-des.php">17 standing desks that will help you live longer</a> - dvice.com</span></div><!--EndFragment--> </i><br /><div class="MsoNormal"><br /></div><!--EndFragment--><br />Scott Brennanhttp://www.blogger.com/profile/06537124697855702410noreply@blogger.com2tag:blogger.com,1999:blog-5749648980437799035.post-34280001760881932032011-07-11T18:56:00.000-07:002011-09-23T09:30:37.465-07:00Adventures in Fasting<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> </span><br />
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<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span style="font-family: Times; font-size: 16pt;">Fasting must have been a regular occurrence for our ancient ancestors, yet in America today it is virtually absent. Food is so plentiful that fasting is hardly imaginable.<o:p></o:p></span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><a href="http://1.bp.blogspot.com/-154WoaHgNqI/ThunmJDmBMI/AAAAAAAAACs/XJykUWhiYZc/s1600/Screen+shot+2011-07-11+at+6.46.39+PM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="176" src="http://1.bp.blogspot.com/-154WoaHgNqI/ThunmJDmBMI/AAAAAAAAACs/XJykUWhiYZc/s200/Screen+shot+2011-07-11+at+6.46.39+PM.png" width="200" /></a></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span style="font-family: Times; font-size: 16pt;">Yet not long ago, when the winter came and food stocks ran low, our ancestors would make it through on their reserves of body fat. A typical slim and fit man has at least 70 days of reserve calories, most of us probably have months or years.<o:p></o:p></span></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span style="font-family: Times; font-size: 16pt;">I started doing some research and was surprised to find there are people who fast regularly for as much as 40 days in a row. That sounds a little extreme, but I think a day or two of fasting on a regular basis would be good for everyone. Let’s review the benefits of fasting:<o:p></o:p></span></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span style="font-family: Times; font-size: 16pt;"><b><u>Longevity</u></b><o:p></o:p></span></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span style="font-family: Times; font-size: 16pt;">Numerous studies have found that calorie restriction increases lifespan. Whether this is done with a daily low calorie diet, or by intermittent fasting, the results are similar. <o:p></o:p></span></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span style="font-family: Times; font-size: 16pt;">One recent study s</span><span style="font-family: Times; font-size: 16pt;">howed that fasting mice survived significantly longer than the full-fed mice, in spite of the fasting group having a heavier body weight than the control group. Mean survival times for fasting and control mice were 64 weeks and 47. That’s a pretty impressive increase.</span><span style="font-family: Times; font-size: 16pt;"> <a href="http://www.sciencedirect.com/science/article/pii/S0047637400001093">Source.</a></span></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span style="font-family: Times; font-size: 16pt;">Another study on the life expectancy of worms found that alternate day fasting had a 40% increase in lifespan, and intermittent fasting (every two days) had a 56% increase in lifespan over the control worms. In contrast, daily calorie restriction only increased lifespan by an average of 13%. <a href="http://ouroboros.wordpress.com/2009/02/09/an-intermittent-fasting-pathway-to-longevity/">Source. </a></span></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span style="font-family: Times; font-size: 16pt;">Confirming these studies on humans will take more time than I have to wait. But there is some promising research coming in.<o:p></o:p></span></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span style="font-family: Georgia; font-size: 14pt;">For example, people who fast regularly (once a month) have a 58% lower risk of coronary disease compared with those who don’t fast, according to a report presented at the American College of Cardiology conference in New Orleans. <a href="http://well.blogs.nytimes.com/2011/04/04/regular-fasting-may-boost-heart-health/">Source.</a></span></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span style="font-family: Times; font-size: 16pt;"><b><u>Weight control</u></b><o:p></o:p></span></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span style="font-family: Times; font-size: 16pt;">Fasting helps maintain weight loss, by reducing your overall energy consumption. Mentally, it proves to yourself that you have the will power to control when, what and how much you eat. This is a tremendous psychological power over your eating that carries on to days you are not fasting.<o:p></o:p></span></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span style="font-family: Times; font-size: 16pt;">Contrary to some worries, fasting for a day or two does not lower your metabolism. On the positive side, your body increases production of human growth hormone, which protects your muscle tissues, and helps muscle growth in the days following your fast. Fasting reduces insulin resistance, which aids weight loss.<o:p></o:p></span></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span style="font-family: Times; font-size: 16pt;"><b><u>Self-healing</u></b><o:p></o:p></span></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span style="font-family: Times; font-size: 16pt;">Fasting is often credited with “flushing toxins from your body” and other claims that I could not find studies to support. It does make sense that your body might spend more time healing itself, when it is not spending so much time on digestion.<o:p></o:p></span></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span style="font-family: Times; font-size: 16pt;">A well documented benefit to fasting is autophagy. When you fast, your body goes into a survival mode to secure a ready supply proteins needed for daily cellular functions. Your cells wall off a tiny portion of their cytoplasm and begin to consume everything in it. Damaged portions of the cell are consumed along with healthy portions. When your fast ends, your body rebuilds the consumed portion, making the cell younger and healthier.<o:p></o:p></span></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span style="font-family: Georgia; font-size: 15pt;">Biochemist Ron Mignery wrote a study on how autophagy works called the “Protein Cycling Diet.” He estimates fasting one day a week for 10 years will result in 70% of your cellular material being rejuvenated. </span><span class="Apple-style-span" style="font-family: Times; font-size: x-large;"><span class="Apple-style-span" style="font-size: 21px;"><a href="http://knol.google.com/k/protein-cycling-diet-1#">Read it here.</a></span></span></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span style="font-family: Times; font-size: 16pt;"><b><u>Sense of wellbeing</u></b><o:p></o:p></span></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span style="font-family: Times; font-size: 16pt;">The most surprising effect of fasting for me was the improved sense of wellbeing. My spirits were lifted. My sense of control over my body was enhanced. I wasn't hungry. Overall, I’d say it’s euphoric. That might explain why fasting is an important part of so many religious traditions.<o:p></o:p></span></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span style="font-family: Times; font-size: 16pt;"><b><u>What I did</u></b><o:p></o:p></span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><a href="http://3.bp.blogspot.com/-FxhdNwbqZM0/ThunUsSLGwI/AAAAAAAAACo/4VAdE39eqh0/s1600/Screen+shot+2011-07-11+at+6.45.26+PM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-FxhdNwbqZM0/ThunUsSLGwI/AAAAAAAAACo/4VAdE39eqh0/s200/Screen+shot+2011-07-11+at+6.45.26+PM.png" width="171" /></a></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span style="font-family: Times; font-size: 16pt;">A couple of months ago I started a basic 24-hour fast once a week on Tuesdays. I eat dinner Monday night at 5 p.m. and then fast until dinner Tuesday night at 6 p.m. It almost seems too easy, because I’m only skipping two meals.<o:p></o:p></span></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span style="font-family: Times; font-size: 16pt;">I decided to try increasing it to 36 hours. It wasn’t as hard as I thought. Then I did it for 48 hours. Afterward it occurred to me that 48 hours was the longest period I had gone without eating in my life – A weird thought.<o:p></o:p></span></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span style="font-family: Times; font-size: 16pt;">I have kept it up, alternating between 24- and 36-hour fasts. I am very happy with results and plan to keep up this experiment.<o:p></o:p></span></span><br />
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span style="font-family: Times; font-size: 16pt;">I look at it like exercise. Just like we benefit from a workout where we put our muscles through a temporary period of stress, so we benefit from fasting. It puts our entire body through a short period of stress that we recover from in an improved state.</span></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span style="font-family: Times; font-size: 16pt;"><b><u>Longer fasting</u></b><o:p></o:p></span></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span style="font-family: Times; font-size: 16pt;">If you’d like to see more on 40-day fasts, check out how Dr. Alan Goldhamer of True North Health is using water fasting to improve the symptoms of high blood pressure, diabetes, obesity and more. <a href="http://www.healthpromoting.com/sites/default/files/Goldhamer_fasting_lecture_v52.mov">Watch video. </a></span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><a href="http://www.healthpromoting.com/sites/default/files/Goldhamer_fasting_lecture_v52.mov"><img border="0" height="256" src="http://2.bp.blogspot.com/-KtKHXm2EKso/ThumxXKnPWI/AAAAAAAAACk/7iwZ3IhK16A/s320/Shot+for+paleo+blog.png" width="320" /></a></span></div><div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
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</span></div>Scott Brennanhttp://www.blogger.com/profile/06537124697855702410noreply@blogger.com0tag:blogger.com,1999:blog-5749648980437799035.post-86491235067736079882011-06-11T13:27:00.000-07:002011-07-12T07:46:30.952-07:00Staying up late is increasing your weight<span class="Apple-style-span" style="font-family: Georgia; font-size: 19px; line-height: 26px;">It’s well documented that getting eight hours of sleep per night is critical to good health. Here is an additional study from the research journal </span><span class="Apple-style-span" style="font-family: Georgia; font-size: 19px; line-height: 26px;"><a href="http://www.nature.com/oby/journal/vaop/ncurrent/abs/oby2011100a.html"><i>Obesity</i></a></span><span class="Apple-style-span" style="font-family: Georgia; font-size: 19px; line-height: 26px;"><i> </i></span><span class="Apple-style-span" style="font-family: Georgia; font-size: 19px; line-height: 26px;">that specifically identifies staying up late as a related problem.</span><br />
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</div><div class="MsoNormal" style="line-height: 20.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span style="font-family: Georgia; font-size: 14pt;">Staying up late at night can lead to an additional 2 pounds a month weight gain, researchers reported Wednesday. The study showed that people who go to bed late eat more food, have worse diets and are more likely to have a higher body mass index.<o:p></o:p></span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-w81Jh1E96G0/TfPPSu2S2XI/AAAAAAAAACc/jp97pmOUmts/s1600/Screen+shot+2011-06-11+at+1.25.17+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="106" src="http://3.bp.blogspot.com/-w81Jh1E96G0/TfPPSu2S2XI/AAAAAAAAACc/jp97pmOUmts/s320/Screen+shot+2011-06-11+at+1.25.17+PM.png" width="320" /></a></div><div class="MsoNormal" style="line-height: 20.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span style="font-family: Georgia; font-size: 14pt;"><o:p> </o:p></span><span class="Apple-style-span" style="font-family: Georgia; font-size: 19px;">Many studies over the last 10 years have pointed to the need for people to sleep when they're supposed to (at night) and to sleep for the needed amount of time -- about eight hours for adults. Keeping a healthy sleep schedule allows the body's circadian rhythms to stay in sync and keeps a range of metabolic and physiological systems running smoothly.</span></div><div class="MsoNormal" style="line-height: 20.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><br />
</div><div class="MsoNormal" style="line-height: 20.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span style="font-family: Georgia; font-size: 14pt;">The new study adds to the sleep-weight connection. Northwestern University scientists examined 52 adults on their sleep and dietary patterns. More than half of the participants were normal sleepers -- meaning that the midpoint of sleep occurred at or before 5:30 a.m. Late sleepers (44% of the sample) got less sleep and went to sleep later.<o:p></o:p></span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-Y37tlgJlL7k/TfPPer3iNVI/AAAAAAAAACg/Vcpqxpksqdc/s1600/Screen+shot+2011-06-11+at+1.26.04+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-Y37tlgJlL7k/TfPPer3iNVI/AAAAAAAAACg/Vcpqxpksqdc/s1600/Screen+shot+2011-06-11+at+1.26.04+PM.png" /></a></div><div class="MsoNormal" style="line-height: 20.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span style="font-family: Georgia; font-size: 14pt;">Late sleepers consumed more calories at dinner and after 8 p.m., ate more fast food, drank more high-calorie soft drinks and had lower fruit and vegetable consumption. Overall, late sleepers consumed 248 more calories per day than normal sleepers. The late sleepers tended to eat less in the morning, then steeply increased their caloric intake in the afternoon and evening. It's not clear, however, whether the late sleepers ate more unhealthy foods at night because they preferred them or because they had limited choices of food at later hours.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 20.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><br />
</div><div class="MsoNormal" style="line-height: 20.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span style="font-family: Georgia; font-size: 14pt;">The study reinforces that age-old wisdom that when you eat is important. "When sleep and eating are not aligned with the body's internal clock, it can lead to changes in appetite and metabolism," the senior author of the study, Dr. Phyllis Zee, said in a news release.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 20.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><br />
</div><div class="MsoNormal"><span style="font-family: Georgia; font-size: 14pt;">The study was published online in the journal <a href="http://www.nature.com/oby/journal/vaop/ncurrent/abs/oby2011100a.html"><span style="color: #1846c3; text-decoration: none;"><i>Obesity</i></span></a><i>.</i><o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Georgia; font-size: 14pt;"><a href="http://www.latimes.com/health/boostershots/la-heb-sleep-weight-20110504,0,5953532.story"><i>Via L.A. Times</i></a><o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Georgia; font-size: 14pt;"><i>In the context of a paleo lifestyle, it seems obvious that our bodies have evolved over millions of years to have a long period of relatively quiet, dark, rest every night. The sun is down for an average of 12 hours a day. So eight hours of sleep sounds reasonable.<o:p></o:p></i></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Georgia; font-size: 14pt;"><i>Modern inventions like electricity, television and the internet have given us great reasons to fight the urge to sleep, but to our own detriment.<o:p></o:p></i></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Georgia; font-size: 14pt;"><i>My advice is to relax. Listen to your body’s instincts. Don’t drink caffeine after lunch. Get to bed by 10 p.m. You will be amazed by the benefits.</i><o:p></o:p></span></div>Scott Brennanhttp://www.blogger.com/profile/06537124697855702410noreply@blogger.com0tag:blogger.com,1999:blog-5749648980437799035.post-35063352883579065882011-06-08T13:17:00.000-07:002011-07-12T07:47:40.826-07:00The 178-mile Odyssey was a life changing experience<span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><span class="Apple-style-span" style="border-collapse: collapse;"><b> </b></span></span><br />
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<b><div class="MsoNormal" style="display: inline !important;"><div style="display: inline !important;"><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">Last weekend I faced the toughest physical challenge of my life to date. I joined an amazing team of runners in the 178-mile Reno-Tahoe Odyssey relay race.</span></span></div></div></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">Over the past year, setting fitness goals has been an important part of staying focused on my health, helping me lose 75 lbs. I started with a 5k, then 8-mile coastal race, then two sprint triathlons. But I wasn’t sure I was ready for the Odyssey.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">The race turned out to be a life changing experience. I now have a deep, personal understanding that human limitation is an illusion. Pain is an illusion. You can subordinate the body’s desires to the will of your mind. <o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">Maybe it’s just called runner’s high, but I have this new feeling of complete satisfaction and an incredible feeling of gratitude for this world, it's people, my family and myself.</span></span></div><div class="MsoNormal"><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;"></span></span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-f0kh4LjAPMo/Te_X7EwtXtI/AAAAAAAAACU/h-EM4qa2nyw/s1600/Like+A+Virgin+Relay+Team.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-f0kh4LjAPMo/Te_X7EwtXtI/AAAAAAAAACU/h-EM4qa2nyw/s320/Like+A+Virgin+Relay+Team.jpg" width="320" /></a></div><div style="text-align: center;"><span class="Apple-style-span" style="font-weight: normal;"><b><b><b></b></b></b></span><br />
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<span class="Apple-style-span" style="font-weight: normal;"><b><b><b><div class="MsoNormal" style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="font-family: Helvetica;"><o:p><span class="Apple-style-span" style="font-weight: normal;"> <a href="http://www.facebook.com/pages/Like-a-Virgin-Relay-Team-Reno-Tahoe-Odyssey/222571037760796">Like A Virgin's team page on Facebook</a></span></o:p></span></div></b></b></b></span><b></b><b></b></div><div class="MsoNormal"><span class="Apple-style-span" style="font-weight: normal;"><b></b></span><br />
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<b><div class="MsoNormal" style="display: inline !important;"><div style="display: inline !important;"><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">On race day our whole game plan changed. The runs I had planned for were scrapped and re-shuffled. We were two runners short of 12 and two of our 10 had painful calf injuries. Our plan to each run three legs of the race turned into four.</span></span></div></div></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">My first leg, No. 5, was 5.8 miles, mostly down hill with a couple uphill grades. It was along the Truckee River at noon from a high dam. It had rolling hills sprinkled with snow and beautiful green meadows. I passed three runners and was passed by no one. I was inspired to move quickly because Jon, our team captain, had just completed the toughest leg of the race, No. 4, over a hill with 8 miles. He finished so strongly I had to hustle. I finished in 53:14.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">My second run was very cold, at about 10 p.m., in to the city of South Lake Tahoe. It was 3.8-miles long and the vehicle traffic at night was a little scary. The grade was flat, but my perception was of a slight uphill grade. I had a lot of clothing on and it weighed on me. I felt sluggish. It was great to see signs of civilization: inns, lodges, bars and people on my way to the check point at Bank of the West on South Lake Tahoe Blvd. I ran it in 38:24.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">Leg three was a 3.3-mile run from a fire station to Hwy 395, then to a shopping center. I really tried to move on this leg. I knew it was short, but it was also 4 a.m. and I was getting fatigued. At this point, I started thinking I was letting my team down, because most of them were running 5 or 6 mile legs or very steep legs, whereas mine were shorter and/or down hill. I gave it some juice and tried to keep up with faster runners. I did better than I expected and surprised my teammates, who were not quite ready for me. I did it in 29:28.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">Originally we were each planning on doing three legs each. Jon and his friend Jeff had trained to make up a few legs just in case. But we had so many to make up, because of missing and injured runners, we all needed to pitch in a little extra. Our plan was to split up the last four legs among those who could take more. Since I had done some pretty easy runs, I knew I was needed.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">After Virginia City, Jon took the run up over a peak of 3.7 miles. He said that if he was feeling good, he would keep moving down the hill. I was going to do an additional three miles on from where he stopped. <o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">At the end of the 32nd leg run, I was prepared to run, but expected him to keep going. When I saw him coming, he gave the "slash across the throat" sign and I realized I was on for the next run. I felt the adrenaline rush, took the wristband baton and ran off at a good clip. I felt great.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">At this time the team had been up for more than 30 hours. There was grumbling on the bus. It sounded like we were out of energy and low on spirit. I had dark thoughts that we might not be able to finish. I realized that my commitment to take three miles was weak and not even half of the next leg.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">I was listening to Pink's </span><i><span class="Apple-style-span" style="font-weight: normal;">Raise Your Glass</span></i><span class="Apple-style-span" style="font-weight: normal;"> and </span><i><span class="Apple-style-span" style="font-weight: normal;">F’ing Perfect</span></i><span class="Apple-style-span" style="font-weight: normal;"> and reflected on everything I had done in the past year to get in shape. It was a turning point where I could choose to be a man or a mouse. I decided I would do whatever it took to finish the race and I was starting by finishing this leg. <o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">When I saw my team halfway down the hill at the 3-mile mark, I pointed at my chest and then down the hill. I threw down my hoodie. I shouted to the team: "I am going to finish this leg!" I gained speed and kept running. The team cheered me on.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">It was an emotional breakthrough for me. I smiled and cried most of the way. I thought of my inspirations. I thought of my training. I thought my team needed me in this moment. I pushed hard.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">I used a few thoughts to keep me focused on finishing the race. I thought of Siddhartha learning to overcome the pain and desires of his physical body during his ascetic years.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">I thought of my Native American ancestors and imagined channeling them. Their spirits ran through me and energized me.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">I thought of Einstein’s quote, “for us </span></span><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">physicists believe the separation between past, present, and future is only an illusion.” I </span></span><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">imagined that I had already run a marathon, an ironman and had completed this Odyssey.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">It was much easier than I thought. I was one of three runners on the team to do four complete legs. It was a 6.5-mile run down 1,750 feet of elevation. It was my longest run and the third longest of the 36 legs. I was done in 59.35.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">I was prepared to do more, if needed. But our heroic team stepped up and saw us to the finish line. We finished in 29 hours and 32 minutes. Our average speed was 9:57 minute-miles, my average was 9:19. <o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">This is a note I jotted down just after finishing my 19.4 miles: There is nothing more powerful than accepting your own death. I accept it. I am at peace with myself and with my life. I have conquered death. I am not afraid of dying. <o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;">I am very proud of my team and myself for completing this relay. I now feel energized to accomplish just about anything and I won’t give up ‘till I collapse.</span></span></div><div class="MsoNormal"><span style="font-family: Helvetica;"><span class="Apple-style-span" style="font-weight: normal;"></span></span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-behrs3RYzEo/Te_YDHjQh0I/AAAAAAAAACY/UyZlQTUxVgE/s1600/Scott+Brennan-1st+leg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-behrs3RYzEo/Te_YDHjQh0I/AAAAAAAAACY/UyZlQTUxVgE/s320/Scott+Brennan-1st+leg.jpg" width="240" /></a></div><div><span class="Apple-style-span" style="font-family: Garamond, 'Book Antiqua', 'Footlight MT Light', 'Times New Roman';"><b></b></span><br />
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</span></span></div></b></span>Scott Brennanhttp://www.blogger.com/profile/06537124697855702410noreply@blogger.com0Virginia City, NV, USA39.373035940637578 -119.6715696562499739.248315940637575 -119.83424265624997 39.497755940637582 -119.50889665624997tag:blogger.com,1999:blog-5749648980437799035.post-23317596951618302352011-05-30T06:02:00.001-07:002011-07-12T07:48:35.237-07:00Low salt diets increase heart attacksEver wonder if everything you thought you knew about health is wrong?<br />
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It looks like the conventional wisdom against salt could be wrong. Which is good for salt lovers like me.<br />
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I discovered Celtic Sea Salt last year and enjoy it's large crunchy grains every day.<br />
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The producers say it helps to replenish the body's electrolytes, provides renewed energy, provides resistance to infections, and supplies all 82 vital trace minerals.<br />
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I just love the taste, crunch and gourmet look of this natural grey salt.<br />
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<center><a href="https://picasaweb.google.com/104901371098434529151/ThePaleoLifestyle?authkey=Gv1sRgCLyYrOCNlYmswQE#5612493701929724530"><img border="0" height="281" src="http://lh4.ggpht.com/-psPVhTcmUqw/TeOVSR-janI/AAAAAAAAABs/EvvBCF1HrAI/s288/1.jpg" style="margin: 5px;" width="187" /></a></center><br />
<a href="http://www.amazon.com/gp/product/B000TIZP5I/ref=as_li_tf_tl?ie=UTF8&tag=thepallif-20&linkCode=as2&camp=217145&creative=399353&creativeASIN=B000TIZP5I">Selina Naturally - Celtic Sea Salt Bag Light Grey Course - 5 lb.</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=thepallif-20&l=as2&o=1&a=B000TIZP5I&camp=217145&creative=399349" style="border: none !important; margin: 0px !important;" width="1" /><label id="showTextCategoryLinkPreview_l1"> (See all </label><a href="http://www.amazon.com/b/ref=as_li_tf_tl?ie=UTF8&tag=thepallif-20&linkCode=as2&camp=217145&creative=399357&creativeASIN=B000TIZP5I&ie=UTF8&node=16321901">Sea Salt</a>)<img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=thepallif-20&l=as2&o=1&a=B000TIZP5I&camp=217145&creative=399357" style="border: none !important; margin: 0px !important;" width="1" /><br />
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<a href="http://www.nytimes.com/2011/05/04/health/research/04salt.html?_r=1" target="_blank">NY Times story:</a> <b>A new study found that low-salt diets increase the risk of death from heart attacks and strokes and do not prevent high blood pressure. </b><br />
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It included 3,681 middle-aged Europeans who did not have high blood pressure or cardiovascular disease and followed them for an average of 7.9 years.<br />
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The researchers assessed the participants’ sodium consumption at the study’s start and at its conclusion by measuring the amount of sodium excreted in urine over a 24-hour period. All the sodium that is consumed is excreted in urine within a day, so this method is the most precise way to determine sodium consumption.<br />
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The investigators found that the less salt people ate, the more likely they were to die of heart disease — 50 people in the lowest third of salt consumption (2.5 grams of sodium per day) died during the study as compared with 24 in the medium group (3.9 grams of sodium per day) and 10 in the highest salt consumption group (6.0 grams of sodium per day). And while those eating the most salt had, on average, a slight increase in systolic blood pressure — a 1.71-millimeter increase in pressure for each 2.5-gram increase in sodium per day — they were no more likely to develop hypertension.<br />
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“If the goal is to prevent hypertension” with lower sodium consumption, said the lead author, Dr. Jan A. Staessen, a professor of medicine at the University of Leuven, in Belgium, “this study shows it does not work.”<br />
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Dr. Michael Alderman, a blood pressure researcher at Albert Einstein College of Medicine and editor of the American Journal of Hypertension, said medical literature on salt and health effects was inconsistent. But, Dr. Alderman said, the new study is not the only one to find adverse effects of low-sodium diets. His own study, with people who had high blood pressure, found that those who ate the least salt were most likely to die.<br />
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Lowering salt consumption, Dr. Alderman said, has consequences beyond blood pressure. It also, for example, increases insulin resistance, which can increase the risk of heart disease.<br />
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- Posted using BlogPress from my iPhoneScott Brennanhttp://www.blogger.com/profile/06537124697855702410noreply@blogger.com0tag:blogger.com,1999:blog-5749648980437799035.post-79432417928942577452011-05-30T04:16:00.001-07:002011-05-30T04:22:52.978-07:00Top 10 list: How I lost 75lbs in 12 monthsA lot of friends ask me what I did to lose weight and get in shape. Here's my top ten list:<br /><br /><b>1. Stop eating carbs.</b> They are making us fat. The fewer you eat, the faster you lose. Cut carbs and hunger vanishes. If you are counting, less than 20g a day is awesome.<br /><br /><b>2. Exercise everyday.</b> Start with walking and lifting, work up to running, biking, swimming, take a class or a lesson, mix it up and have fun. My favorite is racquetball.<br /><br /><b>3. Set goals, especially a fitness goal</b> a few months out. For me, it started with a 5k. While working out, visualize yourself achieving the goals you set.<br /><br /><b>4. Eat breakfast everyday</b>, and within 30 minutes of waking up. Always have protein with breakfast, lunch and dinner. Eat three to five small meals a day. I love to eat. I’m eating right now!<br /><br /><b>5. Eat good food every day.</b> Eat eggs, fish, nuts, berries, green veggies, tomatoes and avocados often. <br /><br /><b>6. Lift heavy.</b> Heavy lifting will help build the muscle you need to burn fat. Hit the weight room once or twice a week and lift weights heavy enough that you max out at 7-10 reps. Do one set and move on.<br /><br /><b>7. Keep a log.</b> Write down what you eat and how you exercise. Weigh yourself every morning, but remember that weight loss comes by the week, not the day. Measure your progress in inches, pounds, blood tests, body fat, speed and distance.<br /><br /><b>8. Take your vitamins.</b> Be sure you get a multivitamin, plenty of fish oil and vitamin D.<br /><br /><b>9. Sleep 8 hours</b> every night.<br /><br /><b>10. Read to stay focused</b> on your plan and get inspired. I recommend:<br /><br /><a href="http://www.amazon.com/gp/product/0982565844/ref=as_li_tf_tl?ie=UTF8&tag=thepallif-20&linkCode=as2&camp=217145&creative=399353&creativeASIN=0982565844">The Paleo Solution: The Original Human Diet</a><img src="http://www.assoc-amazon.com/e/ir?t=thepallif-20&l=as2&o=1&a=0982565844&camp=217145&creative=399349" width="1" height="1" border="0" alt="" style="border:none !important; margin:0px !important;" /><label id=showTextCategoryLinkPreview_l1> (See all </label><a href="http://www.amazon.com/Weight-Loss-Diets-Books/b/ref=as_li_tf_tl?ie=UTF8&tag=thepallif-20&linkCode=as2&camp=217145&creative=399357&creativeASIN=0982565844&ie=UTF8&node=4621">Weight Loss Diet Books</a>)<img src="http://www.assoc-amazon.com/e/ir?t=thepallif-20&l=as2&o=1&a=0982565844&camp=217145&creative=399357" width="1" height="1" border="0" alt="" style="border:none !important; margin:0px !important;" /><br /><br /><a href="http://www.amazon.com/gp/product/030746363X/ref=as_li_tf_tl?ie=UTF8&tag=thepallif-20&linkCode=as2&camp=217145&creative=399353&creativeASIN=030746363X">The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman</a><img src="http://www.assoc-amazon.com/e/ir?t=thepallif-20&l=as2&o=1&a=030746363X&camp=217145&creative=399349" width="1" height="1" border="0" alt="" style="border:none !important; margin:0px !important;" /><label id=showTextCategoryLinkPreview_l1> (See all </label><a href="http://www.amazon.com/General-Health-Mind-Body-Books/b/ref=as_li_tf_tl?ie=UTF8&tag=thepallif-20&linkCode=as2&camp=217145&creative=399357&creativeASIN=030746363X&ie=UTF8&node=298657">Health, Mind & Body Books</a>)<img src="http://www.assoc-amazon.com/e/ir?t=thepallif-20&l=as2&o=1&a=030746363X&camp=217145&creative=399357" width="1" height="1" border="0" alt="" style="border:none !important; margin:0px !important;" /><br /><br />- Posted using BlogPress from my iPhone<br /><br />Scott Brennanhttp://www.blogger.com/profile/06537124697855702410noreply@blogger.com2tag:blogger.com,1999:blog-5749648980437799035.post-9515530565086541062011-05-29T17:00:00.001-07:002011-05-29T18:21:32.775-07:00In Defense of FoodI'm really enjoying the book "In Defense of Food" by Michael Pollan on this Memorial Day Weekend. <br /><br /><a href="http://www.amazon.com/gp/product/0143114964/ref=as_li_tf_il?ie=UTF8&tag=thepallif-20&linkCode=as2&camp=217145&creative=399349&creativeASIN=0143114964"><img border="0" src="http://ws.assoc-amazon.com/widgets/q?_encoding=UTF8&Format=_SL110_&ASIN=0143114964&MarketPlace=US&ID=AsinImage&WS=1&tag=thepallif-20&ServiceVersion=20070822" ></a><img src="http://www.assoc-amazon.com/e/ir?t=thepallif-20&l=as2&o=1&a=0143114964&camp=217145&creative=399349" width="1" height="1" border="0" alt="" style="border:none !important; margin:0px !important;" /><br /><br />He writes this "eater's manifesto" from the perspective that we all need to be eating more real food, not the pre-packaged, fast-food variety.<br /><br />The book's motto is "Eat food, not too much, mostly plants."<br /><br />The author writes without a bias toward any particular diet, but comes to conclude that the industrial food complex is leaving us over fed and under nourished.<br /><br />His top rules:<br />1. Don't eat anything your great-grandmother wouldn't recognize as food.<br /><br />2. Avoid 'food products' in general.<br /><br />3. Beware of foods that make health claims on their package (hint: they are packaged!)<br /><br />4. Shop the peripheries of the supermarket: meat, fish, fruit, vegetables, dairy.<br /><br />5. Better yet, shop at farmer's markets, subscribe to a local community supported agriculture farm share and grow some of your own.<br /><br />This book really confirms my own journey toward fresh foods and away from industrial foods.<br /><br />It makes me think ahead toward each meal and try to figure out how I can incorporate more whole foods into my lifestyle.<br /><br />Check it out:<br /><a href="http://www.amazon.com/gp/product/0143114964/ref=as_li_tf_tl?ie=UTF8&tag=thepallif-20&linkCode=as2&camp=217145&creative=399349&creativeASIN=0143114964">In Defense of Food: An Eater's Manifesto</a><img src="http://www.assoc-amazon.com/e/ir?t=thepallif-20&l=as2&o=1&a=0143114964&camp=217145&creative=399349" width="1" height="1" border="0" alt="" style="border:none !important; margin:0px !important;" /><br /><br />- Posted using BlogPress from my iPhone<br /><br /><br />Scott Brennanhttp://www.blogger.com/profile/06537124697855702410noreply@blogger.com0