Running: How Much / How Fast is Beneficial ?!

Greetings Healthy, Happy Friends!

So, last week we talked about the many benefits of walking ….

Moving on this week, we get into running – as I am sure many of you may run/jog at times, or you have run in the past. I used to run/jog 40-50 miles per week, and I often enjoyed the endorphin rush people get during a nice run/jog. These days, I do not run too much – except maybe on a tennis court, or doing some sprints once a week or so, or maybe some very light, easy jogging in the park. I believe, and much evidence shows, that I can still get “cardio” benefits from my regular strength training sessions and/or HIIT – High Intensity Interval Training.

This Tedx Talk features Dr. James O’Keefe, a cardiologist in the U.S. –
It is 18 minutes long, so I hope you can find that much time sometime soon, to watch and learn some interesting things about running.

“The fitness patterns for conferring longevity and robust lifelong cardiovascular health are distinctly different from the patterns that develop peak performance and marathon/superhuman endurance. Extreme endurance training and racing can take a toll on your long-term cardiovascular health. For the daily workout, it may be best to have more fun and endure less suffering in order to attain ideal heart health.”

As I have mentioned several times in previous posts, my main goal is to live long and live healthy – for as many years as possible. I am basically moving/exercising for longevity, which is different than training for peak fitness. My current level of overall weekly exertion is enough to keep me in an optimal conditioned state. For all of you runners out there, I know that many of you are consciously supplementing your training with strength workouts, stretching or activities like yoga. That is highly commendable. And for you “non-runners,” remember last week’s post and keep walking as much as you can. AND, when possible or the opportunity presents itself (not likely here in BKK), go for a hike up and down some nice hills. For me, going for a nice, long hike is my favorite form of exercise – more coming on hiking/trekking benefits soon ….

Please take some time to watch this Tedx Talk, and as always, feel free to send any questions/comments/concerns regarding the content.

If you do go out for a run or jog this weekend, think about going a bit slower and for a shorter distance also …. if you believe this message from Dr. O’Keefe, that is ….

GR​OK ON !

Hello All,

Today’s topic is a simple movement that for me, is totally under-rated – WALKING!

First, enjoy this article – Walking Right ….

AND another about the Philosophy of Walking –

One more – making walking a bit more exciting, with some variety ….

I am sure you have all seen many articles about the wonderful benefits of walking. Personally, I try to walk for about 85,000 – 100,000 steps per week, an average of 12,000 – 15,000 steps per day. The “standard” amount we often see quoted is 10,000 steps a day, which is also excellent! Walking after dinner is a good way to aid digestion and improve blood sugar levels.

Get out and enjoy a nice, long leisurely walk this weekend!

GR​OK ON !

Healthy Mayonnaise! / Health = Wealth / Your Inner Athlete

Greetings Healthy, Happy Friends!

It has been a few weeks since my last healthy missive ….

First, a big thanks to Brenda Perkins for her awesome and very healthy recipe for mayonnaise! Brenda used olive oil in place of avocado oil, and in her words …. “I seriously will NEVER buy mayo again!” I will be trying this recipe myself soon, and since I have some avocado email on hand, I will use that oil – much appreciated, Brenda! 😋

Next, an excellent article/reminder from the late Steve Jobs that   “There’s no greater wealth than …. health” – (No need to donate as requested near end of this article ….)

Finally, I consider every human being to be an athlete! Check out this wonderful article, explaining how there is an athlete residing inside each of us, no matter our current shape/size/body type, etc …. I enthusiastically encourage all of you to search for and strive to be the best “athlete” that YOU can be! Each of us is on our own personal journey – find what works for you and enjoy and thrive!

GR​OK ON !

Eggs & Coffee, & 2018 Fitness Forecast

Greetings Healthy, Happy Friends!

For this week, three topics:

– EGGS, truly a superfood in many ways, and some people are still being advised by doctors to limit egg consumption. I am one of the people that respectfully, and strongly disagree ….

– COFFEE, one of the strongest antioxidants to consume; with evidence of longevity benefits –

– FITNESS, how it might evolve in 2018

Some personal thoughts:
I always try to buy pastured eggs, as I believe that they offer the highest amount of nutrients to the body. Duck eggs are especially healthy! And, pastured eggs usually have a bright or dark orange color – a good sign of nutrients!

I do enjoy coffee on a regular basis, but I am also a big fan of green tea – for all you non-coffee drinkers out there. Will sometimes add a spoon of raw, organic honey to my tea for a little sweetness. For my coffee, either black (espresso) or with whole milk (high fat cappuccinos) or coconut milk, but no sweeteners; I will sometimes add cinnamon and/or unsweetened cocoa powder when brewing – usually in a french press.

Regarding past/future or continuing fitness-health trends, I feel that in today’s society of constant digital screen time (morning through evening), our circadian systems have been severely disrupted. Whatever happened to waking up in the morning at daylight without an alarm clock, and going to bed soon after the sun goes down in the evening?! If any of you are currently practicing either of these habits – GOOD FOR YOU!! This is something I continue to struggle with at times, and in my advancing years, I am especially aware of decreased energy levels on days following lesser or poor quality sleep. In my view, and from what I am hearing from some of you at times – sleep is something we must keep in our focus and priorities throughout our lives.

GR​OK ON !

Olive Oil Hoax!!

Greetings All,

A different topic this week, targeted at all of you olive oil lovers out there, myself included. It came to my attention a few years ago, that much of the EVOO (extra virgin olive oil) I had been purchasing was most likely not pure olive oil …. this was a big surprise to me!

As you know, there are many healthy uses for olive oil, including stir frying or roasting vegetables. I also usually make a salad dressing from olive oil and balsamic vinegar mixed together, sometimes adding mustard, cumin, pepper, etc …. for additional flavors.

Here is a wonderfully revealing article/link regarding the olive oil “hoax” topic, which includes some ways you can test, and how you can find “the real stuff.”

Additionally, this next site/link identifies and lists a number of various brands of high quality olive oil that you can buy in the regular grocery stores in various countries. So far, the only one on the list here that I have been able to find in Bangkok is the Cobram Estate olive oil, which is from Australia. I have not found this in the grocery stores, but it can be ordered from Paleo Robbie from their grocery site. There are other olive oil brands available here in BKK, which I believe are pure, and are not on the lists in the link – especially some available from Lemon Farm & Organic Natural Food stores.

This third article lists a number of brands which failed purity testing, and others which passed purity testing. You will likely recognize some of the oils on the failed list, which are readily available at Villa and other stores in Bangkok.

Food (or oil) for thought ….

Finally, for those of you who have participated in our “FITNESS FUN” classes-sessions on Tuesday afternoons ….
MARK YOUR CALENDARS – I will start these classes again very soon, on Tuesday 6 February; with the first session at 3:45-4:30pm, followed by a second session from 4:30-5:15pm. I will send out a reminder to all faculty-staff soon.

Bob

Mobile: +66 (0) 81-935-8017

Email: bobc.primal@gmail.com