Terveys: Bike day #1

Finally got my butt off the bus & onto the bike. Read more about it at Terveys.

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Bike day #1

I finally did it.

Sometime last fall, we started driving the car less often, & began taking the bus to/from work & other destinations more often. For me, that’s usually meant taking the bus sometimes as many as three or four days of the week, driving only when after-work errands or appointments were necessary.

The two big reasons for this were to save on gas money & to pollute less. After my mom’s death, & the growth of my commitment to my health, another reason became that it led me to walk more. Especially after it warmed up a bit, & the streets became walkable: instead of taking one bus from near my house & transferring to another that gets me the rest of the way, I take a 15-minute walk to the nearest bus stop for the second bus.

But today I finally made good on my resolution to ride my bike to work some days. It’s a distance of about 4 miles. Since I live in the valley of Chester Creek, this means at least one uphill climb every day as part of the ride.

This morning I went through midtown; took me about 40 minutes to get to work, & a fair lot of huffing & puffing. When I got to work, it took me a lot longer to climb the stairs up to my third floor office than usual, because my legs were tired & weak.

But I imagine that a month from now, the ride will be quicker, my legs will be less feeble at the end, & I’ll be a little less fat. 🙂

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Enough with the rut

Discussion on one of the lists I’m on has returned to an old issue, to the effect of:

I was losing weight, but now I’m at a plateau — how do I get out of the rut?

Lots of the time I’m not so sure that people are in a rut, especially when they’re clothes are fitting looser & they’re doing a lot of the kinds of exercise that will built up muscle. Muscle, of course, is heavier than fat, so if you’re staying at the same weight, but are nonetheless more compact & more muscular, then you’re losing fat, & replacing it with (heavier) muscle. You’re actually improving your body composition & increasing your metabolic rate.

But… then there’s me. I know I’ve been trimming a bit — witness my need to make a new notch in my belt because it’s not tight enough to keep my jeans from sliding down anymore. But still, I’ve been hovering around at this same weight for quite awhile, & the muscle hasn’t been increasing that much over the past few weeks.

Today I ran across a little MSNBC health article that clocked me upside the head to bring me back to what I should already know. How do you get out of the rut?

Short answer: vary your exercise routine.

Long answer: http://www.msnbc.msn.com/id/12270299/ .

Duh.

Basically, the idea is that your body gets used to a particular exercise after awhile, & ceases to be challenged by it. To continue to progress, you’ve got to continue to challenge your body.

I love the dancing, but it’s not enough. Next week I really do need to start riding my bike to & from work, as I’ve been promising to.

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Berry inaccurate

Unripe crowberry

Crowberry: another indigenous Alaskan (i.e., North American) species. This one isn't yet ripe.

Much though I appreciate the Glycemic Index Newsletter, & all the GI people behind it, I wish they would be a little less lax about their inaccuracy about how many species of berry are native to the North American continent, which I reported a few days ago.

They say there are only three berries native to the U.S.: wild blueberry, cranberry, & Concord grape. And of course the only wild blueberries they recognized were the ones that grow in the northeast U.S. and eastern Canada. Never mind the blueberries that grow in the alpine tundra of such places as, say, the Chugach Mountains of Alaska just outside Anchorage, where I live.

I wrote them a comment about this inaccuracy, & someone else suggested that the GI Group test the GI of the “new” berries I mentioned.

To which I replied:

Well, I wouldn’t expect them to GI test every berry native to North America. The point I want to make is simply that their statement that Wild blueberries are one of three berries native to North America – the others are cranberry and Concord grapes. is wildly inaccurate — there are many more indigenous species of plants with berries, including edible berries, than that.

I will mention also that there is a wild blueberry which grows in alpine tundra in the Chugach Mountains right here in Alaska that is probably different than the blueberry species mentioned in the article. Given that these blueberries have that same blue pigment, & so do Montana huckleberries (& no doubt other species of huckleberries native to other parts of North America), and so do crowberries, they are also probably really beneficial.

Which is good, because we like to go up into the mountains in the fall & pick them.

A couple of days passed, & finally the GI Group answered:

Thanks for all the information on berries — we will try and make use of it in our next berry story. We really appreciate your taking the time to share your knowledge and post your comments.

This is nice, I suppose… but in the story itself, they are permitting the inaccuracy to stand.

Or might they run a correction in their May issue? Here’s hoping.

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GI Group rebuts the slam

Back in mid-March, I wrote about a study published in the British Journal of Nutrition that slammed the glycemic index. Now the good folks at the Glycemic Index Newsletter have themselves responded to the study (see last item) with a critique of study methods. They cover three essential points:

  1. The Food Frequency Questionnaire (FFQ) used in the study is an unreliable measure of carbohydrate intake.
  2. The FFQ was invalid as a measure of the GI values of the foods eaten.
  3. The cross-sectional, rather than prospective, nature of the Insulin Resistance Atherosclerosis Study.”

I made the first two points in my post a month ago. The third point is a little fuzzy to me — I need to bone up on my scientific population study lingo, I guess. But maybe a reader can make heads or tails of it by reading the original GI Newsletter posting, which is worth reading anyway, since it gives more detail than I give here (in the interests of not violating copyright).

I continue to feel that there is a fourth weakness to the study design: that the blood glucose levels of the 800+ participants (not 1000+ as reported in the AP story I originally quoted) were checked only twice over the 5-year period of the study.

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Hair, not the musical


Time for a haircut again. A buzz cut, actually — which somehow turned into my preferred hairstyle last year when I did it just to get at the damn folliculitis that was for some reason attacking my hair follicles.

Now I know I need a haircut when it gets long enough that I have to comb it. Or that bit in the top middle sticks up funny & makes me look like a kewpie doll. [wince] That’s almost bad as my previous indication of needing a haircut: someone telling me that I bore a similarity to the songwriter Paul Williams. [double-wince]

(Once long ago someone told me I looked like Jodie Foster. As if! But that beat being compared with Paul Williams.)

I used to have fairly long hair when I was younger — thick, at least shoulder length, I think at one point it even went halfway down my back. I didn’t mind that, except I hated my parents’ insistence that I wear barettes to keep it out of my eyes. Used to take ’em off as soon as I got out of site of the house. Then at some point during high school my hair began getting a bit thinner, something I attributed to stress but which was more likely to do PCOS, which I was later diagnosed with.

I still kept my long hair until the second year I was in Alaska, when I paid Shaunta, the nine-year-old daughter of the family whose basement room I rented, to cut my hair. It’s been short ever since, though I usually get the haircut from someone just a little more experienced with the scissors.

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Sphagnum moss & sundew plants


Ft. Richardson Military Reservation, Anchorage, Alaska. 5 Jul 2003.

This is one of my favorite “early” digitial photos, when I was first really getting a grasp on the power of the macro functions of my camera. I started taking a lot of ground shots: not necessarily focusing on individual plants, but upon the micro-community of several plants that grew wherever it was they were. This one has sundew, sphagnum moss, horsetail, just to name three… it’s just so complex & rich. Like life.

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Evidence of a visit


But I’m not sure when this visit occurred. We get a lot of moose in the wintertime — they especially like to chomp on the crab apple trees that hang over the fence from our neighbor’s yard.

Moose nuggets are also commonly found in tourist shops, thanks to a local cottage industry in shellacking them & making joke gifts with them — e.g., earrings, knobs on the top of swizzle sticks.

Some people who’ve viewed this photo on Flickr go ewwwww, but I reckon our backyard with it’s winter’s worth of Sweetheart poo will look worse.

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Say what….?

Highbush cranberry (night shot)

A night shot of highbush cranberry -- an indigenous Alaskan (i.e., North American) species.

I finally got around to reading the April issue of the Glycemic Index Newsletter.

But I was pretty astounded to read, in an otherwise excellent article about how wonderful blueberries are (yes they are!), the following statement:

Wild blueberries are one of three berries native to North America – the others are cranberry and Concord grapes.

Huh? You really believe there are only three berries native to the whole North American continent?

I commented:

Excuse me, but there are lots more berries native to North America than just the three you name. I grew up picking wild huckleberries in Montana with my family (Vaccinium globulare and Vaccinium membranaceum), and in Alaska where I live now there are numerous berry species that aren’t mentioned here — highbush cranberry, lowbush cranberry, watermelon berry (AKA twisted stalk), salmonberry, timberberry, crowberry… to name but a few. All of these are edible.

(Note that lowbush cranberry & highbush cranberry are not the same species as those growing in the eastern U.S., or that are popularly associated with the cranberry sauce eaten with U.S. Thanksgiving dinner.)

Come to think of it, the species of blueberry which grows in the alpine tundra in the Chugach Mountains is probably also different from the species mentioned in the article.

And probably have a lot of the same benefits. I bet my childhood huckleberries do too.

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School vending machines

I just read in this morning’s Anchorage Daily News that the superintendent of the school district has said that the school district is going to begin phasing out the sale of junk food & soda pop in vending machines. This is partly in reaction to recommendations of a school district task force, but out of fear that the schools would lose too much revenue, up until now the school district was going to ignore that recommendation. What prompted the reversal was the introduction of a bill by one of our (federal level) senators, Sen. Lisa Murkowski, who is a Republican; the bill is cosponsored by a Democrat, Sen. Tom Harkin of Iowa. The bill would make the U.S. Dept. of Agriculture update its nutritional requirements for all schools receiving federal monies (i.e., virtually all public schools), & holding those standards for any food sold through the schools including vending machines. (Bake sales & classroom parties excluded.)

Well, I don’t much like Sen. Lisa Murkowski, usually. She was originally appointed to her seat by her father, who had been senator before he became (a really lousy) governor. She send me a really stupid crapola form letter full of Republican-standard bullshit in response to my letter before the Iraq war asking her to vote against the war.

But this deserved thanks. So I wrote her a letter.

Dear Senator Murkowski:Although I disagree with you on many issues, I want to thank you for your cosponsorship of the Child Nutrition Promotion and School Lunch Protection Act. I read about it in today’s Anchorage Daily News, along with an article about Superintendent Carol Comeau’s decision to phase out the offering of junk food and soda pop in Anchorage School District vending machines, apparently in reaction to the introduction of your bill.

My mother recently died of complications of diabetes, and I myself am prediabetic and working hard to increase my insulin sensitivity and prevent myself from getting Type 2 diabetes. Thanks to my new resolve, I no longer use the vending machines at my own workplace (University of Alaska Anchorage), & have begun voicing complaints about the low or nonexistent level of nutrition in the so-called “foods” sold in the machines. I have followed with interest the Mat-Su School District’s experience with changing its vendor contracts, and the debate in Anchorage over Anchorage school vending machines. And I’ve read the statistics about the levels of obesity, even the very early onset of Type 2 diabetes, among the nation’s children. I have little doubt that if my school had had junk-food filled vending machines when I was growing up, I wouldn’t be just prediabetic by now, but fully diabetic, & probably already experiencing complications.

I hope that you will continue looking at issues about health and the state of the nation’s food supply. There are so many problems there.

But meanwhile, thank you for taking this step. I very much hope the rest of Congress recognizes the wisdom of this bill.

Sincerely,

I hope this thing passes.

I was able to write my letter right there on Lisa Murkowski’s website.

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