Actually, what it says is, “Eat 10 servings of fruits and vegetables a day to live longer.”
According to researchers at Imperial College London, eating up to 10 portions of fruit and veggies a day will reduce the chance of heart attack, stroke, cancer and early death.
I don’t do so well with restrictive eating goals. They can make me anxious and I can feel deprived. Positive ones don’t have the same negative effect. For example, for years, as a vegetarian, I’ve tracked protein.
I’m heading home from a conference to a very busy few weeks of work ahead. I’m starting to ride more and I need to make sure I get enough good things to eat. If I don’t manage to track anything else I think I’ll try to count servings of fruits and vegetables.
Wish me luck!
How many servings of fruits and vegetables do you eat each day?
Years ago I remember watching a woman in a yoga class at the Y who seemed to be just doing her own thing.
The instructor would tell us what to do and sometimes free spirit lady followed along and at other times not. I was puzzled. Why even come to class if you’re not going to do the thing the instructor is doing? What’s that even about?
Zoom ahead twenty years and OMG I’ve become that woman in yoga class. I was at bike-yoga at the university. The instructor kept demonstrating postures I can’t manage. Some are ones I’m positively told not to do. Instead whenever the pose was one of the forbidden/impossible ones I did my own thing.
My knees were happy. I was having a good workout. But some of the university students looked at me in a funny way. I think they thought I didn’t hear or see what I was supposed to be doing. And then it dawned on. I was free spirit yoga lady.
I’m okay with that. I’m with Cate that knowing your body and what it needs and doing that is one of the joys of aging.
How about you? In group fitness classes do you ever do your own thing? How does it feel?
Here’s British cycling policy manager Nick Chamberlain, “While cycling remains statistically safe, traffic speed, close passing or potholes can often make riding a bike in Britain intimidating and unpleasant, especially for those who are trying it for the first time. “The impact of this is clear in the numbers of people still making short, cyclable journeys by car – with all of the associated consequences for congestion, air quality and physical activity.”
I’m not sure what the numbers look like in North America and elsewhere but I wouldn’t be surprised if it was the same.
Interestingly, indoor riding is on the rise. And I’m part of that trend. Oddly enough.
Chamberlin said British Cycling was pleased to see “a moderate spike” in the level of indoor cycling, “and we hope that last month’s inaugural British Cycling Zwift eRacing Championshipscan help to further grow the profile of this discipline and encourage even more people to take part in the coming years.”
I’ve been thinking a lot about Zwift lately, about safety, women’s participation, and the gamification of sports. I will have lots of things to say!
Truth be told, I’m even considering riding inside myself during the summer, some of the time anyway. There are reasons: I don’t like riding alone. I’ve got a very complicated schedule. But it’s not just that.
Zwift is also fun in its own right. It’s fun racing down virtual hills, zooming down hills without braking. Fun taking corners at speed. I’m not worried when Zwifting about crashing into other bikes. I’m not worried about cars or other traffic. I love sprinting on Zwift with zero tension or fear, no looking out for cars.
It turns out that I enjoy the gamification of sport. I liked getting a virtual feather the other day that when applied dropped my weight by 15 lbs. I wasn’t sure at the time what it was our how to use it but now that I do it’ll be fun to see the difference that has on my climbing speed. You can also get trucks which increase the benefit from drafting and aero helmets that make you more aerodynamic. For a better, more complete, explanation, see here.
The weight thing is interesting. Zwift knows my actual weight and hills are harder as a result than they would be for an average sized cyclist. Both watts and weight matter when determining your speed. But my avatar–see below–doesn’t look as big as I do. What matters on Zwift is that she can keep up. And she can, because in the the real world I can. What matters is watts per kilo. I weigh a lot but I can also put out some pretty good watts. I’m okay–if occasionally disgruntled with the math and the physics of it all–with working harder to climb on Zwift. No one looks at me oddly. No one comments on my weight. Other riders just know my watts per kilo and I’m okay with that. I’ve had no weight loss suggestions, no comments on my size. That way, it’s a pretty relaxing environment. It’s made me realize how much people noticing my size bothers me in the real world. I’m sure I’ll have more to say later about this. I’m still thinking about it all.
Oh, also having good indoor options makes it easy to stick to a training schedule. Some articles I read about Zwift in road cycling magazines said that North American summer was a ghost town in Zwift. It’s just full of Australians riding at odd times of day and triathletes who prefer indoor training. But as indoor cycling becomes a sport in its own right, it’ll be interesting to see what the summer numbers look like.
That’s me below in the in the orange stripey jersey and my new sunglasses, earned for riding a certain number of kilometers. I also earned a helmet but opted out. This is one place I don’t need to worry about hitting my head.
Walking is tricky these days. I have good days and I have bad days. I’ve been worried about my future walking. I’ve been jealous of friends posting very high step counts on social media and angry at friends who say they can’t imagine a life without walking.
Saturday was glorious. Here in Guelph it was 13 degrees and sunny. Cheddar needed walking and my son, Gavin, and I wanted to go back to the Rockwood Conservation Area. I did all the right things. I’d biked that morning (Zwift in Central Park), and stretched, and taken pain killers. My knee is always better after riding and that’s a great thing.
It worked! We walked 5 km on mostly level trails and boardwalks, saw some beautiful scenery, met lots of dogs, and had a great afternoon. I was relieved that my dog hike days aren’t over. I think Cheddar was happy too!
Here he is with other family pets napping after the walk.
Left to my own devices I am not a big fan of stretching. It’s time consuming, boring, and border line painful. It’s even more boring than physio exercises.
I like doing activities that involve stretching–yoga and Aikido, for example. But stretching after cycling, or worse yet, before, has never been my thing. At personal training Meg builds stretching into the workout and then I stretch. Yay! (Oh, you’ll get to meet Meg soon. She’s going to guest blog for us.) Yet my knee physio involves daily stretching and I struggle to get myself to do it.
However, the Guelph gym has these cool fancy stretching machines that get you into position and then leave your hands free to check your phone while holding a stretch. I really like them.
I confess though when I am getting myself into the machine I keep thinking of medieval torture instruments. I’m reminded of a novel I read–was it by Rose Tremain?–about a young woman captured by the Inquisition who looked on at the stretching rack, knowing that she would die on it, waiting her turn. It’s one of three stories in the book. One of the others was about Joan of Arc. If you know the name of the book, could you let me know? I’m digressing. Sorry!)
But the university stretching machines are all self-controlled and you can get to a just barely comfortable position, check your Facebook notifications, and then stretch some more. I like that. I approve comments on blog posts and play moves in various word games. All while stretching.
Fitness magazines tell me that stretching is the New Big Thing. There are even whole classes devoted just to stretching and now stretching studios. For now, I’m sticking to the stretching machines and Meg’s stretching routines and the ones I can manage to do at home.
How are you about stretching? Do you like it? Do you do it?