Pink slime and mad cows are food for thought.

    I am sure you have already read about the case of mad cow in California recently.  What you may not know is that only 40,000 out of 34 MILLION cattle slaughtered in the US each year are checked for BSE (Bovine spongiform encephalopathy)!  The disease takes decades to show up in humans and it is very hard to track. Here is an interesting article:
       http://www.huffingtonpost.com/john-robbins/pink-slime-mad-cow_b_1455656.html?ref=healthy-living


Thought for the weekend:


                                  repinned from Pinterest

Fear the Turtle (U.of Md. Terrapins, of which I am one)

     Last night I went to my Wednesday night running group.  We warm up for 15 minutes, do some speed intervals for 15 minutes, and then cool down for 15 minutes.  I am so sick of being the very slowest turtle out there. I am always last.  Everyone else just floats by me.  Many are in their 20s, 30s, and 40s, but at least a couple are around my age.  So I practice my mantra and repeat: "No matter how slow you go, you are still lapping everyone on the couch".  That helps, but at some point I really want to improve.  I want to lap someone....anyone.
     Then today a dog-trainer was complaining about his knees.  Another volunteer, one with 2 artificial legs, who uses a wheelchair when training, stated that she had no sympathy. She is so right.
     So next time I will mentally just:
 

and:


Maybe by next year, I'll get just a little bit faster.  Meanwhile, I'll just keep turtle-ing along.

"Some days, even my lucky rocket ship underpants won't help."--- Calvin and Hobbs

Get over it.

                                  reblogged from Pinterest

What if one day you could no longer remember any of it?

     My Aunt Elsie died last week after a long illness with Alzheimer's Disease.  She was 89.  Her husband, my Uncle, cared for her at home until just 6 months ago.  I can't even imagine the pain of caring for a loved one who eventually no longer even knows who you are, and cannot share in your joint memories.  Please send your thoughts out into the universe on their behalf.  Thank you.

     Alzheimer's may have a genetic component.  We can't do anything about that at this point.  But we can:
1.  Get regular exercise
2.  Eat a healthy diet
3.  Get mental stimulation
4.  Get quality sleep
5.  Manage stress
6.  Keep an active social life.
   
Daily exercise lowers Alzheimer's disease risk.
http://www.medicalnewstoday.com/articles/244390.php

Exercise leads to a better brain.
http://www.nytimes.com/2012/04/22/magazine/how-exercise-could-lead-to-a-better-brain.html?_r=1&ref=magazine

"Memory is a way of holding on to things you love, the things you are, the things you never want to lose." ---Kevin Arnold


"Caring for the sick can feel like writing a travelogue about a country you've never visited.  You can't know where you haven't been." ---Suleika Jaouad and Seamus Mckiernan

Fauja Singh

     I've mentioned Fauja Singh in the past.  He is a 101 year old marathoner.  He completed the London Marathon last weekend.


     After that marathon, he announced his retirement from marathoning, but not from racing!  He still will run races from 5K to the half marathon.  Good for him.  We all need more active role-models as we age. (Note his tee-shirt, "Sikhs in the City"---he has a sense of humor, as well).

http://running.competitor.com/2012/04/news/fauja-singh-hangs-up-his-marathon-shoes_51299

Nutrition--the biggest bang for your buck.

     Broccoli is a wonder food.  It is contains vitamin C, vitamin A, folic acid, calcium and fiber.  It also contains two anti-cancer phytochemicals (indoles and isothiocyanates) that help prevent cancer.  Broccoli is a cruciferous vegetable, part of the cabbage family, which health organizations say are must-have foods several times a week. The best way to eat your broccoli is raw, and to chew it well as that is what produces the wonder phytochemical sulforaphane.
     Broccoli sprouts have much more concentrated nutrition than full grown broccoli, but are almost impossible to find in a grocery store, and even then are usually cost-prohibitive.
     The solution---Do it yourself sprouting.  Easy. I've been doing this for a month or so since watching this video:      http://nutritionfacts.org/videos/biggest-nutrition-bang-for-your-buck/   I do own a sprouting jar which my Mom gave me years ago. I had to buy the organic broccoli sprouting seeds on-line.  We are really enjoying this. I may have to buy a second sprouting jar to keep up.    
   
     Other interesting research on the wonders of broccoli in case you aren't yet convinced:
                  http://nutritionfacts.org/blog/2012/04/19/breast-cancer-stem-cells-vs-broccoli/

                  http://nutritionfacts.org/videos/raw-broccoli-and-bladder-cancer-survival/

                  http://nutritionfacts.org/videos/lung-cancer-metastases-and-broccoli/

                  http://nutritionfacts.org/videos/dna-protection-from-broccoli/
                 

                 

Spring means nature's babies

     I got over yesterday's vacation of slothfulness and got myself out of doors this morning.  I was rewarded by seeing two baby rattlesnakes on the sidewalk, half a mile apart.  They were just sunning themselves and seemed pretty sluggish although the temps were in the 70's.  They were only 6-8 inches long, but I kept my distance.  Surprisingly enough, they don't scare me too much anymore. (Knock on wood).

A vacation is having nothing to do and all day to do it in. ---Robert Orben

     Today I took a vacation from my life.  First I slept in and then read a great book from beginning to end.  Have you ever done that?  You let the book become your life for the day.  You live someone else's adventures and travel someone else's road. You wonder at, and envy, the author's creativity and poetry.  I should do this more often.

"A good book should leave you....slightly exhausted at the end.  You live several lives while reading it."---William Styron.

"You know you've read a good book when you turn the last page and feel a little as if you've lost a friend."---Paul Sweeney

"Books can be dangerous.  The best ones should be labeled "This could change your life."---Helen Exley

"Medicine for the soul."---Inscription over the door of the Library at Thebes

"I would be most content if my children grew up to be the kind of people who think decorating consists mostly of building enough bookshelves." ---Anna Quindlen
                  (Mine did!)

          

"Never judge a book by its movie."  J.W.Eagan

Have a happy weekend.

                               His Holiness the 14th Dalai Lama
                                                   (repinned from Pinterest)

Have you moved enough and eaten well today?

     Blog sharing day.

     I read a blog the other day that precisely explained my thoughts about weight loss and health.  The author, health activist Kathy Freston, suggested that the secret is to crowd out, not cut out.  That's what we are trying to do.  We eat more, not less, and are always adding to what we eat in a day.  Granted, you have to make the right choices....to add more fruits and vegetables, get more fiber and nutrients.  Never, ever feel so hungry that you binge and eat badly.
     http://www.huffingtonpost.com/kathy-freston/apples-health_b_1418993.html?ref=healthy-living

     Another good point was made in a blog about ending weight loss.  Stop it, immediately.  Work towards your real goal, which should be better health.  The scale and BMI are not accurate measures of health, just very rough guides.  Ask yourself daily if you moved enough and if you ate well.  Simple.
     http://www.bcm.edu/news/item.cfm?newsID=1383
     http://www.huffingtonpost.com/jeff-halevy/healthy-lifestyle_b_1422253.html?ref=healthy-living

     I went to my run group last night.  Dean played softball.  How about you?



     (repinned from Pinterest)

Laugh out loud.

     As you may have read, it was abnormally hot for Monday's running of the Boston Marathon.  Many people were were treated for dehydration.  I had to laugh out loud when reading this blog about it, however, from Runnersworld.com:
http://rwdaily.runnersworld.com/2012/04/is-it-wrong-that-i-laughed-at-this.html

     "You sound fat."     (giggle)
   
     Or maybe that comment was by one of the couch potatoes that I am lapping when I slowly jog.

Eating to prevent cancer.

              "We have met the enemy and he is us."   Pogo (comic strip)


    Cancer cells are our own cells which have been cloned and have learned to evolve. This is according to "The Emperor of all Maladies: a Biography of Cancer" by Dr. Siddhartha Mukherjee.  This definition of cancer really makes sense to me.  The enemy is us, our own cells, which is what makes it so difficult to fight. I feel that because we are dealing with our own cells, a state of detente, not of war, is needed.  We need to keep our bodies balanced and strong.
     We all have cancer cells floating around in our bodies. Most of these micro-tumors are dormant.  They cannot grow larger than the tip of a ballpoint pen without developing a network of blood vessels.  This is called angiogenesis.  We need angiogenesis for health and healing of course, but it can go haywire with cancer, as tumors have their own angiogenesis-promoting substances.  Fortunately, there are foods that are anti-angiogenic and help normalize angiogenesis in the body.
     Apoptosis is normal programmed cell death controlled by the body.  Cancer cells are difficult to kill because they are immortal, and they can evolve. They are not self-programmed to die.  Certain foods, however, promote apoptosis in cancer cells.
     Several functional foods are known to inhibit methods used by cancer cells to avoid apoptosis, suppressing cell proliferation and sensitizing cells to apoptosis induction.  This  Apoptosis list includes: Apples, Broccoli, Cabbage, Cauliflower, Ginger, Green Tea, Red Grapes, Red Wine, and Cucurmin (turmeric).
      It just makes sense to include these functional foods in our diet every day.  Eating lots of healthy fruits and vegetables means helping prevent cancer growth through normalization of apoptosis and angiogenesis. It also boosts our immune systems, and it tastes really good.  (Note: No one is suggesting to do this in lieu of seeing your doctor.)
   

Courtesy The Angiogenesis Foundation

http://www.livestrong.com/article/504555-foods-for-apoptosis-and-cancer/

http://cancerbattlefield.com/research/apoptosis/

http://www.latestagecancer.com/2011/06/anti-angiogenesis-powerful-foods-starve-cancer.html

http://illnessisoptional.com/learning-center/articles/healthy-eating/anti-angiogenesis-a-break-for-cancer-prevention/1178

http://www.doctoroz.com/videos/what-you-can-eat-defeat-cancer

http://www.befit4life.co.uk/cancer.html

"Tramps like us, baby, we were born to run."--Bruce Springsteen

     As I mentioned this past weekend, looming deadlines help me to Git-R-Done.  Well, I have a half marathon looming.....it is coming up much too fast, on May 20.  I am not at all ready, even though I plan to alternate jogging and walking to finish.  Therefore, today I got myself out the door and did a long (for me) jog/walk.  Fear of looking like a total idiot always helps me focus.  Tramps like me, baby, were born to run slooowly!

Good things come slow, especially in distance running.  --Bill Dellinger, Oregon coach

"Git-R-Done."---Mater, from the Disney movie "Cars"

   

     There are some days where you're just not feeling it.  On those days, whether it is exercising or doing your taxes, you just have to "Git-R-Done."  Today is one of those days.
    A looming deadline helps .....at least with taxes.  We have no choice but to Git-R-done. We'll feel so much better once we can say "Got-R-done."

(Dean would like me to note, I'm sure, that the procrastination with taxes is all on me.  I am the collector and organizer of all the information needed.  He actually does the taxes, and I kept him waiting.)

The scents of spring and youth intertwine forever.

     It's was hard to make myself get out the door this morning, but when I did, the pleasant aroma of neighborhood crab trees in bloom drew me along from yard to yard and tree to tree; pinks to whites to reds.  It was intoxicating. I just followed my nose.  That spurred me on to trading the sidewalks for soft dirt trails at our nearby park. There I found thickets of wild plums in bloom.
     I love the spicy, overpoweringly sweet fragrance of wild plums. It always takes me back to childhood.  Thickets of plums grew in the roadside ditches and also surrounded the rural school, District 34, that we attended.  I don't know if they were the remnants of century-old hedgerows or just accidental tourists, but we kids loved them, and loved eating the little yellow/pink plums come autumn. To get to school every day we walked through the shelterbelt of trees behind the house, up a little rise and around the cistern, out across a field, and then  ducked through a break in the plum thickets along the road, and crossed over to school.
      Also, I was a big fan of Laura Ingalls Wilder.  Remember the book, "On the Banks of Plum Creek?"  There is a little stream surrounded by plum thickets not far from here, which I have named "Plum Creek" in Wilder's honor.  Of course, nobody knows that but me and now you.
     Those Nebraska plum thickets of my youth are all gone now but for memories, which is why I enjoy these so much.  What scents of youth bring you back home again?

"Home is where one starts from."  --T.S. Eliot

David vs Goliath

     I read an absolutely fantastic blog post this morning so am posting the link for you.  It is self-explanatory and well worth the time it takes to read it all.
   http://www.nomeatathlete.com/carlos/

Fall in love with taking care of yourself.

     I just watched Tuesday night's episode of "Biggest Loser" while doing some yoga and stretching.  I had to watch to see Michelle Obama.  She is the most impressive First Lady! She not only talks the talk, but she walks the walk.  I cannot imagine any other First Lady doing a sweaty workout with the Biggest Loser Team while being televised for national television.  She is really fit and is an excellent example for us all. She is also sincere in her wishes to make America, and especially America's children, more fit.  Go to the website "Letsmove.gov"  for more information on her "Let's Move" initiative.
   

     Summer is coming.  I read somewhere, and can't seem to recall the source, that the popularity of dieting is fading.  People have realized that healthy eating and exercise are what works in the long-term to get that summer leanness that we all desire.  It's all life-style.
     Here is a good blog on "leaning out for summer."   I like the suggestions to not eat less, just eat cleaner;  to not exercise more, but to be more active;  and to spend time outdoors.....easy small efforts that are doable for all of us.
Here is the blog:
http://zentofitness.com/lean-for-summer/

"Limit your sitting and sleeping to just 23 1/2 hours a day."---Dr. Mike Evans

"Success is the sum of small efforts, repeated day in and day out."---R. Collier

Every spring is the only spring, a perpetual astonishment.---Ellis Peters

     An update on the lost dog, Red.....he was found 5 days later in the same vicinity where he was lost.  He was understandably terrified and was in hiding.  He is now staying with a foster dad to de-stress, and to gain back a little weight.  I'm so glad he is safe.
     It is a gorgeous spring day.  I volunteered at Freedom Service Dogs and had a great time.  They have some real cuties there right now who will make delightful service dogs and companions.  There are usually 6-8 volunteers there on any given morning to do training.  We each are assigned a dog, and a trainer puts us all through our paces.  The newer dogs work on basic obedience training, the more advanced dogs work on Canine Good Citizenship training or on advanced commands.  After an hour we all change up to a new dog, and then do that again, so we are able to train a fair number of dogs in one morning, plus the dogs get used to being around a lot of unfamiliar people. Fun stuff.
     The rest of the day was boring....running errands, preparing supper, doing a slow jog on the treadmill.  Spring is grilling weather.  We love grilled veggies and have been having them frequently with dinner.  Grilled asparagus and red peppers....mmmmmm.  Mushrooms, too.

Eat less sugar. You're sweet enough already.

     Sugar has been linked with heart disease, diabetes and cancer.  CBS' "60 Minutes" recently covered this topic.  Some experts think sugar is toxic, a poison, and should carry warning labels such as cigarettes do.
     According to the US News and World Report, we are one sweet nation.  In 1967 we ate 114# of sugars and sweeteners per capita.  In 2003 that number increased to 142# of sugars and sweeteners per person.
     The USDA quoted a number of 153 # per person in the US compared to 66# per person in Japan.  That's 31 five pound bags of sugar PER AMERICAN per year, or 2.6 five pound bags per month!  These are not good numbers and are quite probably related to America's skyrocketing obesity epidemic.
     Whatever your thoughts about sugar being a toxin or a poison, at least remember that it provides empty calories and contributes to chronic illness.  These news articles are just a reminder to try to cut down on sugar and sweets, and work towards omitting them entirely.

A CBS news article:
http://www.cbsnews.com/8301-18560_162-57407128/is-sugar-toxic/

A New York Times article:
http://www.nytimes.com/2011/04/17/magazine/mag-17Sugar-t.html?_r=1&pagewanted=all

From Runnersworld.com:
http://news.runnersworld.com/2012/04/03/sugar-linked-to-heart-disease-cancer/


     I hope you had a great Easter weekend.  We had a visit from our daughter and spoke with our out of town family members.  The weather was fantastic.  We took a short bike ride on Sunday.  I don't cross-train enough, and biking is my Achilles' heel.  I can't figure out why it is so hard for me, but will continue to work on it.



P.S.  Here is an article about the Run in Remembrance of Micah True, aka Caballo Blanco, which took place Friday afternoon.  The article is from Runnersworld.com.
http://trailheads.runnersworld.com/2012/04/running-in-remembrance/

And an article about the newly formed Caballo Blanco Foundation that will continue his work:
http://news.runnersworld.com/2012/04/10/caballa-blanco-foundation-formed/

A lion chased me up a tree, and I greatly enjoyed the view from the top.---Confucius

It's a hill. Get over it. (Seen on the back of a runner's T-shirt)

     Last night Dean had his second work softball game (this time they lost).  I went to a running group at our Local Running Store, Boulder Running Company-Littleton.
     A nice guy named Brian ran the 1.4 mile warm-up loop with me.  He slowed his pace for me a lot, I'm sure, but I ran much faster than I should have to not slow him down too much.  I was really short of breath when...ta-da,,,they started a time-trial!  I ran that with my friend Ellen, but did more walking than running since I had done the first loop way too fast. We finished the 1.4 mile time trial in 18min.30sec., which wasn't actually that bad considering how much we walked.  It works out to 13.2 min/mile including all the walking.  Next time I'll be smarter and do better. This really motivates me because I am so slow. I have inherited endurance genes rather than speed genes and need to work on this.
     Additionally, I won a pair of New Balance Minimus Zero road shoes in the drawing before hand.  Thank you to New Balance.  The store had sold out in my size, but I should be able to pick them up soon.  Can't wait.

     After the run there were two wonderful endurance runners who spoke to us and answered questions:  Anton (Tony) Krupicka who incidentally hails from Nebraska, and Brandy Erholtz, a Minnesotan.
      Tony is a long distance mountain runner.  He has won the Leadville 100 mile race twice, and came in second in the Western States 100, although he beat the course record.  He hasn't competed this past year due to a broken leg, but is starting again now.  He will compete in the Hardrock 100 in July which takes place at an average elevation of 11,186 feet, and has 68000 feet of elevation change.
     Brandy is on the US Mountain Running Team.  Who knew we even had one?  She has won the Pikes Peak Ascent half marathon and also the Mount Washington Road Race.
     They did answer questions for the crowd.  Anton once trained 200-225 miles/week.  He now trains a more seasoned 150-180 miles a week.  Brandy, since she currently runs shorter distances, trains 100 miles/week.
     Brandy is a vegetarian for compassion-for-animals reasons.  Anton eats very little meat because he doesn't like it.  Both try to eat as many fruits and vegetables as possible to counter all the carbs (sports drinks and gels) they take in during training.
     Both commented on the popularity of mountain racing in Europe compared with here.  It is much loved, is televised, and is well supported financially.  The races there actually offer financial prizes for winners and treat their athletes like celebrities.
     Neither has time to do cross-training.
     Both were down-to-earth, very friendly people.

Here is a picture from the Boulder Running company Facebook page.  We are doing a "Where's Anton?"  That's me front row, right.

Another Facebook photo.  That's me, 3rd from the left, front row.

If you are interested in learning more, there is a movie documentary out called  "Unbreakable:  The Western States 100" which we really enjoyed.  Also there is an older movie called "Indulgence:1000 miles under the Colorado Sky."  Both are about Anton.  Here is the trailer for "Indulgence".
                http://www.youtube.com/watch?v=JZ6PkBA8z9U
Here is a Running Times Magazine interview with Anton.
   http://runningtimes.com/Article.aspx?ArticleID=12455&PageNum=1

Here is a Running Times Magazine interview with Brandy Erholtz.
    http://runningtimes.com/Article.aspx?ArticleID=16375


     Today I volunteered at Freedom Service Dogs.  Instead of doing training, 9 of us, employees plus volunteers, each with a service dog in tow, went to Parker, CO to search for a lost dog.  One of the Freedom Service Dogs that didn't make the cut and was adopted out, got away from his brand new owners, still wearing his harness and leash.  He bolted across a 4 lane highway and disappeared.  This was on Tuesday.  Someone sighted him Wed. eve so we all spread out from where he was last sighted to search.  I was assigned one side of a river, and my assigned dog and I bushwhacked our way through brambles, bushes, and cacti for a few hours. None of us saw hide nor hair of the beautiful golden/lab mix named Red.  We all were exhausted on the ride back, and I've got a great sunburn.  Poor little Red must be terrified, being  out in that strange area all alone.  I hope someone finds him soon, and that he is able to elude highway and interstate traffic.

     One more topic for the day and then I'll close.  Our local running store (LRS) is the Boulder Running Company--Littleton.  It has remade itself into a one stop health shop.  Besides selling all sorts of running and sports gear, they offer value-added events such as boot camp class several times a week, a yoga class, a walking group, a Saturday morning running group, a Wednesday eve speed training group, a Thursday eve trail-running group, and they sponsor a racing team. They bring in great speakers such as we heard last night, and the staff is amazingly helpful, as well. I give them two thumbs up.  They've earned our loyalty. We won't buy our running gear anywhere else.

Dear beautiful Spring weather, I miss you. Was it something I said? (Skipper Kim Corbin)

     This should finally put out that nearby wildfire!  It also shows why our ornamental pear tree blooms never last more than a day.  We always get April snows.

This is the same tree later in the day as seen from our kitchen window.  Just a few of our friendly neighborhood deer are grazing away.

     CSU climatologists say that 98% of Colorado is in a drought, so we'll take what moisture we can get whenever we can get it.
http://www.denverpost.com/breakingnews/ci_20311924/98-colorado-drought-say-csu-climatologists?IADID=Search-www.denverpost.com-www.denverpost.com

RIP Micah True

     Here is Micah True's obituary from Runners World Magazine.  He was quite the person....true to himself.
http://news.runnersworld.com/2012/04/02/rip-micah-true-run-free-man/

     Another Runners World article about Micah True.
http://rwdaily.runnersworld.com/2012/04/a-lesson-from-micah-true.html

     And another.
http://running.competitor.com/2012/04/news/white-horse-leads-micah-true-from-the-wilderness_50249

http://www.runnersworld.com/cda/microsite/article/0,8029,s6-238-511-0-14280-0,00.html

http://news.runnersworld.com/2012/04/03/micah-true-memorial-run-to-be-held-friday/

http://www.bbc.co.uk/news/magazine-17600061

     Every day is a gift.

There aren't enough days in the weekend.

     It is a beautiful weekend.  Yesterday we got in a short run/walk with our running group and visited with a lot of people. This morning we took a bike ride around the neighborhood.....another sign of spring.....Real Estate For Sale signs are popping up everywhere!  Later today, company is coming that we rarely get to see....a cousin of Dean's and his wife.

    Last week I showed a picture of our Grandson playing tennis.  Here is a picture of our Granddaughter from yesterday. They are growing up much too fast.

Update time.
     The Lower North Fork fire near us is 90-100% contained.  The body of a missing woman was found in her burned home, bringing the death total to three.  Those evacuated can return home.

     The body of missing Ultrarunner Micah True, aka Caballo Blanco, was found last night in the Gila Wilderness area in New Mexico. Cause of death is not yet known.  There were no obvious signs of trauma. Micah was a running humanitarian who dedicated his life to helping the Raramuri (Tarahumara) Indians living in Copper Canyons, Mexico, who are now enduring the worst drought in Mexican history.  I will update as I learn more.
 http://news.runnersworld.com/2012/04/01/micah-true-found-dead-in-new-mexico/

Saucony suggests that you can honor Micah's life by donating to http://www.norawas.org/  which is a U.S. based non-profit (Friends of the Running People).

Your time is limited, so don't waste it living someone else's life.  Don't be trapped by dogma--which is living with the results of other people's thinking.  Don't let the noise of others' opinions drown out your own inner voice.  And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become.  Everything else is secondary.
                                                             --Steve Jobs