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SUMMER SCIENCE FRIDAY: MICE + LOW DOSE ALCOHOL + SLEEP = GOOD NEWS FOR BRAINS? MY FATHER –IN-LAW MENTIONED HE HEARD A RADIO REPORT BY A LOCAL FAMILY PRACTICE DOCTOR THAT 2 GLASSES OF WINE A DAY COULD PROTECT THE BRAIN FROM ‘BAD’ PROTEIN BUILD-UP.
The research article that had been referenced was from scientists at the University of Rochester Medical Center, published in the journal Scientific Reports in February 2018. The lead study author, Dr. Maiken Nedergaard and her colleagues had previously reported (Iliff et al. 2012) on their newly described system in the brain, called the 'glymphatic’ system, by which toxins and waste substances are removed. Harmful build-up of proteins such as tau and amyloid-beta, associated with Alzheimer’s disease and other causes of dementia, are such substances. In the more follow-up recent study (2018) by the Nedergaard group, the effect of low and higher (medium) doses of alcohol on the brains of laboratory mice was studied, including the activity of the brain’s ‘glymphatic’ system. Ananya Mandal M.D reported on the study in an article for news-medical.net, “Low dose alcohol everyday might actually ‘clean’ the brain”. Results, she wrote, showed that when brains of lab animals were exposed to the higher (medium) alcohol dose, about 7.9 drinks per day, over a long period of time there was an increase in inflammation and a decrease in measures of cognitive and movement-related skills. The brains of mice given low dose alcohol (equivalent of 2.6 drinks per day) showed lower levels of inflammation and an increase in activity of the ‘glymphatic’ system that the scientists claim ‘clean’ the brain. [A very high dose (about 21 drinks per day) was even more harmful]. Newsweek and CNBC also reported on the research. The findings supported the existing impression that chronic long-term use of excessive alcohol was harmful to health and could lead to a decline in mental faculties, but that smaller amounts could be beneficial. While tempting to jump on board and take advantage of the positive spin on alcohol’s benefits in small doses and hazards in higher doses, there will need to be additional human studies before conclusions can be safely accepted without reservations. In the URMC study alcohol was administered by injection into the abdomen of the mice; the animals did not take it by mouth. The low dose of ethanol purported to be beneficial (2.6 drinks daily/ 18.2. per week) is well above the Center for Disease Control and Prevention recommendations of a maximum of 1 drink per day/7 per week for women and 2 drinks per day /14 per week for men. The author clearly indicates, “Naturally, this study performed in mice should not be viewed as a recommendation for alcohol consumption guidelines in humans.” For purposes of fitness, adding 2+ (5oz.) glasses of wine to daily intake translates to roughly 350-375 additional calories. Best to wait for clarification as to a minimum dose that will result in benefits to the brain, and stick with the CDC recommendations until further guidance is provided by experts. It may be that .5 to 1 glass will work just as well. One of the most interesting observations made by the scientists in the original study, which first described the glymphatic system, is that it is activated during sleep and mostly quiet during awake periods. An URMC Newsroom piece that interviewed Dr. Nedergaard explained that the system was “almost 10-fold more active during sleep and the sleeping brain removed significantly more amyloid-beta”. Manila's article also mentioned that glymphatic system function has been shown to improve with exercise. There is controversy regarding whether the 'glymphatic' or another system performs this function. Although the scientific community is struggling with the question of whether the system exists and does what its discoverers propose, the controversy has energized investigations in this area of neuroanatomy and physiology. If more is learned as a result of Iliff and Nedergaard’s team and others disrupting established thinking about the brain, more work can go into prevention and treatment of many conditions in which the removal of substances is impaired. Think dementia, traumatic brain injury, and diabetes, to name a few. The best news for fitness enthusiasts is that both exercise and sleep are likely to enhance the process by which the brain is ‘cleaned’. We are learning additional ways in which adequate sleep is vital to top performance AND good health and longevity. That low dose alcohol ingestion might improve the system means, for some, there’s an enjoyment which needn’t be eliminated for the cause of good health. RUN & MOVE HAPPY! https://www.news-medical.net/news/20180205/Low-dose-alcohol-everyday-might-actually-clean-the-brain.aspx https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3551275/ http://www.newsweek.com/drinking-healthy-alcohol-helps-clean-toxins-brain-study-shows-798169 https://www.cnbc.com/2018/02/02/rochester-medical-center-low-levels-of-alcohol-may-be-good-for-brain.html https://www.urmc.rochester.edu/news/story/3956/to-sleep-perchance-to-clean.aspx https://www.cdc.gov/alcohol/fact-sheets/moderate-drinking.htm https://www.nature.com/articles/s41598-018-20424-y https://www.urmc.rochester.edu/news/story/5268/in-wine-theres-health-low-levels-of-alcohol-good-for-the-brain.aspx https://www.medicalnewstoday.com/articles/320824.php https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5681909/ https://link.springer.com/article/10.1007%2Fs00401-018-1812-4
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FATHER’S DAY GIFT: WORKOUT & EQUIPMENT “Improve Your Kid-Carrying Muscle Endurance with these Exercises” encourages Matt Schneiderman in his 2017 article for Fatherly.com. When it comes to hoisting and carrying squirming young children around, athletic endurance is required. “It’s like the Spartan games just to maintain these positions”, he writes. Specifically, Schneiderman is talking about the work performed by shoulders, back, and biceps while supporting the weight of little munchkins in your arms. Without rest periods.
I researched this topic after volunteering to carry a 10-month-old in a frontal carry pack during a visit from our son, daughter-in-law, and granddaughter. Wow. I felt the fatigue of muscles I had never realized existed before, during a short walk to a neighbor’s house with the baby. Wanting the future ability to be super grandparent without injuring myself, I searched online for a workout that would target muscles for kid-carrying. Schneiderman’s article references the advice of an exercise physiology expert who is “responsible for the corporate fitness programming” of a major international corporation’s human performance organization, having helped a variety of tough guys and gals build strength. The key, the expert indicates, is to use isometric exercises to build stamina. This is a simple outline of the workout; check the article to learn how they should be performed: - Back and core: Plank combination (standard, each side, reverse) - Shoulders: 'I-T-Y’ exercises with a resistance band Internal External shoulder rotations - Biceps: Kettlebell kid carry This weekend is Father’s Day, so if you need a ‘gift’ to show appreciation to a dad or super-grandad, sharing this workout and making a nice breakfast could be a thoughtful way to honor the guys, and start the celebration! Add a kettlebell and set of resistance bands to complete the themed gift. RUN & MOVE HAPPY! https://www.fatherly.com/health-science/isometric-exercises-for-building-kid-carrying-endurance/ JULIA MALACOFF’S, “RANKING THE BEST AND WORST SLEEP POSITIONS” for Under Armor’s My FitnessPal.com blog, sorts out what some sleep experts think are good and not so good body positions for comfortable sleep. Because muscle synthesis occurs overnight when sufficient protein is available in training athletes, a good dose of recovery sleep is important for improving performance.
Malacoff consults medical sleep experts to provide a scientific perspective on why arranging your body during sleep may affect its quality. The least common and ‘worst’ seems to be stomach sleeping because of the strain it puts on the neck and back. Better and common is back sleeping, an oft recommended position because it results in the least likelihood of body twists. Side-sleeping, also a common position, is possibly the most comfortable, especially on the left. One of the most important vanity reasons not to sleep on the stomach and to flip in your back is to minimize wrinkle facial formation! I always wondered if gravity also aggravated the prominence of under-eye darkness and ‘bags’. It’s one of the reasons I have altered my usual position to the left side from face-down on my stomach. For more insights on sleep position check out the full article. The graphics are simple but make the story a quick and interesting read. Both sleep quantity and quality are important to maintaining physical health and avoiding illness and injury. “Healthy adults are notoriously poor at self-assessing the magnitude of the impact of sleep loss”, indicates a research article abtract on this topic. If a change is position can improve either, it’s worth investigating. RUN & MOVE HAPPY! https://blog.myfitnesspal.com/ranking-the-best-and-worst-sleep-positions https://www.ncbi.nlm.nih.gov/pubmed/25926415 https://onlinelibrary.wiley.com/doi/abs/10.1111/sms.12703 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188418/ ATHENA & CLYDESDALE U.S.A. TRIATHLON CHAMPIONSHIPS WERE COMPETED* NEAR GRAND RAPIDS, MICHIGAN ON JUNE 10, 2018, as they have been in 2015- 2017. The inaugural year for this weight class division as a “stand alone” championship was 2014, when the competition was held in DeGray Lake, Arkansas.
Last year Earned Runs reported on the topic to clarify the weight ranges for male and female weight classes. The posting wasn’t all that clear; it is still confusing! The COMPETITIVE RULES For the organization USA Triathlon, which “serves as the National Governing Body for triathlon, as well as duathlon, aquathlon, aquabike, winter triathlon, off-road triathlon, and paratriathlon in the United States”, outlines in Article III General Rules of Conduct and Penalties, Section 3.2b Age Group Competition, Weight Class Division: “In events where a weight class division is offered, the minimum weight shall be 220 pounds for men and 165 for women monitored by the event organizer. The weight class age categories for men and women shall be 39 years of age and under and 40 years of age and over. Participants are not eligible to compete in a weight class division and in an age group division in the same event”. “Athena” and Clydesdale” as identifiers of weight classes do not appear in the USAT rule book. However, the Championship event in Grand Rapids has always marketed itself with those names. What’s up with that? Possibly because the designation of such an event restricted to a specific weight class with the descriptive terms used in the rule book would be cumbersome and wordy, and not draw persons most interested in this specific competition. As discussed in the Earned Runs blog 2017 post, the organization USA Track and Field (USATF) rules do not mention weight class at all. Using these names as search terms on the USATF website that helps athletes find contests does not generate results that make sense. Still race organizers of some events do offer weight class divisions. A quick internet search for example, shows the Hub City 20 mile, half marathon, and 5k events in Crown Point, Indiana on September 9, 2018 provide for separate Athena and Clydesdale registration for the latter 2 races. CARA, the Chicago Area Runners Association, explains on its “Awards and Scoring” webpage, in the section “Runners’ Choice Circuit Awards” that the Clydesdale/Athena categories will be awarded to “Clydesdale A=Males 185-199 pounds, Clydesdale B= Males 200-224 pounds, Clydesdale C = 225+ pounds, Athena A = Females 155-169 pounds, Athena B= Females 170+ pounds”. The take-away information is that:
Athletes interested in competing in weight category divisions should check the details of any event each year to get accurate information. Race organizers generally wish to be inclusive and to encourage participation in their events. If demand increases, there are likely to be greater efforts made, across the entire running industry, to welcome and award weight class division athletes. One Clydesdale obstacle course athlete, Josh Mulvihill, makes a case for why running and obstacle course events should include weight divisions in an article “Clydesdales and Athenas - The Next BIG Thing” for obstacleracingmedia.com. He makes sound points and likely speaks for a number of athletes. A recent article in ACTIVE.com by Karen Buxton, “6 Tips for Athena and Clydesdale Triathletes” had some decent tips for weight class divisions athletes that would seem to be helpful to all competitors new to the event. Not all runners and fitness enthusiasts love to compete. Changes in perspective and rules that help motivate becoming and staying fit for all who do, taking size into consideration, seems like something to celebrate. Congratulations to the 2018 USA Triathlon weigh class division winners! YAY for you. RUN & MOVE HAPPY! *NOTE: below are the results from Sunday’s race: 2018 USA Triathlon Clydesdale & Athena National Championships Complete Results Sprint-Distance 600m swim, 20k bike, 5k run Overall Clydesdale: Josh De Jong (Indianapolis, Ind.), 1:06:53 Overall Athena: Laura Crower (Sanford, Mich.), 1:16:46 Clydesdale 39 & Under: Josh De Jong (Indianapolis, Ind.), 1:06:53 Athena 39 & Under: Laura Crower (Sanford, Mich.), 1:16:46 Clydesdale 40-59: Timothy Sondgeroth (Chathan, Ill.), 1:12:50 Athena 40-54: CC Rowe (Austin, Texas), 1:23:24 Clydesdale 60+: Robert Schmidt (Hinckley, Ohio), 1:33:25 Athena 55+: Julie Emery (Menomonee Falls, Wis.), 1:48:59 Olympic-Distance 1500m swim, 40k bike, 10k run Overall Clydesdale: Bill Tomlinson (Boston, Mass.), 2:24:38 Overall Athena: Alyssa Hinds (Mason, Mich.), 2:48:51 Clydesdale 39 & Under: Bill Tomlinson (Boston, Mass.), 2:24:38 Athena 39 & Under: Alyssa Hinds (Mason, Mich.), 2:48:51 Clydesdale 40-59: Mark Probasco (Stillman Valley, Ill.), 2:32:34 Athena 40-54: Sarah Jackman (Brownsburg, Ind.), 2:56:01 Clydesdale 60+: Brian Van Ee (Grand Rapids, Mich.), 2:55:48 Athena 55+: Rhoda Miel (Ann Arbor, Mich.), 3:14:05 Long Course 1.2-mile swim, 56-mile bike, 13.1-mile run Overall Clydesdale: Christian Jacobsen (Oxford, Mich.), 4:53:19 Overall Athena: Kristi Mauss (Royal Oak, Mich.), 5:19:51 Clydesdale 39 & Under: Jacob Raber (Caledonia, Mich.), 6:57:18 Athena 39 & Under: Kristi Mauss (Royal Oak, Mich.), 5:19:51 Clydesdale 40-59: Christian Jacobsen (Oxford, Mich.), 4:53:19 Athena 40-54: Leslie Battle (Warwick, R.I.), 5:45:45 Clydesdale 60+: Howard Palay (Waynesville, N.C.), 7:47:39 https://www.teamusa.org/USA-Triathlon/News/Articles-and-Releases/2018/June/11/National-Champions-Crowned-at-USA-Triathlon-Clydesdale-Athena-National-Championships https://www.teamusa.org/USA-Triathlon/News/Articles-and-Releases/2014/May/21/052114-clydesdale-athena-nationals https://www.teamusa.org/USA-Triathlon/Events/USAT-Events-Calendar/2016/June/12/Clydesdale-and-Athena-National-Championships-2016 https://www.teamusa.org/usa-triathlon/about/usat https://www.active.com/triathlon/articles/6-tips-for-athena-and-clydesdale-triathletes https://obstacleracingmedia.com/editorial/clydesdales-athenas-next-big-thing/ THE BIG TEN NETWORK-SPONSORED 10K race (and 5k run/walk) this year it will be held on August 12, as usual in the vicinity of Soldier Field in Chicago. The course information /map is not yet up on the organization website and the medal has not been revealed
Big news is that the event t-shirt designs have been released for each of the universities. “The BTN Big 10K is the only race that lets YOU select your school-specific race shirt” brags the website. The annual race draws spirited fans from all across the conference. Participants are urged to show super-spirit and dressing in traditional colors. There are “Spirit Awards” of significant value given to those who are judged to submit the best show of school love. The Tailgate Party, mascots, cheerleaders, interactive games, and prizes make for an entertaining Fan Fest after the races. It is a LOT of fun and the venue is wonderful. I ran in the inaugural 10K with my son and his then girlfriend (now married) and still have my t-shirt. It’s like being at a BIG 10 football game where everyone is the home team. Couples with different university allegiances run together or in competition. Families enter, all with the same or wearing different school colors. The minimum age is 8 years; under 18 youth must have signed permission from a parent or guardian. Rules include a maximum finish time of 1 hour 35 minutes for the 10K distance (15:00 mile pace) and 60 minutes for the 5K distance (19:00 mile pace). Runners are assigned Waves and Start Corrals “in accordance with time qualifying standards established each year by the event.” There are about 8 weeks left to train, if you want to beat your college roommate’s brother who did not go to a rival school but is an annoying rival fan all the same. Just saying. You may not want to line up unprepared to represent. Another reason for committing now is that Chicago can be an expensive place to stay in a hotel and rooms fill quickly. Start planning if your inner circle of chums wants to attend. RUN & MOVE HAPPY! http://btnbig10k.com WEEK 3 RUN-WALK-BIKE ACROSS AMERICA 2018 STARTS tomorrow
Segment 5: From Walla Walla WA to Lewiston ID Segment 6: to Kooskia ID This week you will be making your way through the easternmost part of Washington State, with its vast wheat fields (an area encompassing parts of Washington Idaho and Oregon called the Palouse; see Seven Wonder link), into Lewiston ID then across north central Idaho to Kooskia ID. I learned that Lewiston is the ”farthest inland port on the WEST COAST and is Idaho's only seaport, ”being 465 river miles away from the Pacific Ocean, on the confluence of the Snake and Clearwater Rivers.” It’s the last port on the “nation's second-largest water transportation highway.” Forty percent of the “nation's white wheat travels through the Port of Portland on the Oregon coast of the Pacific Ocean, and “much of it passes through the Port of Lewiston”. On the opposite bank of the Snake River to the east of Lewiston (named in honor of Meriwether Lewis), is the city of Clarkston (after William Clark) in Washington State. Place names in the region are a reminder of its historical exploration by the famed 1803-1805 Lewis and Clark expeditions. In Idaho, the route follows Route 12 across the state. Once known as the Lewis and Clark Highway, it’s now the Northwest Passage Scenic Byway. This is the land of the Nez Perce Tribe of Native Americans. In the process of being named by French Canadian fur traders (the name nez perce means “pierced nose), tribe members, who do not have nose piercings, were mistaken for the nearby Chinook people. The small city of Kooskia, lies at the confluence of two river forks which converge to form the larger Clearwater River and is within the Nez Perce Reservation. In 1943, a work camp of the Civilian Conservation Corps, located about 30 miles from the city, was converted to an internment camp for Japanese men who had been residents but not citizens of the US. It’s extremely remote location in the western Bitterroot Mountains made fences and guard towers unnecessary. It’s amazing what can be learned by researching, only very briefly, the land through which the route is mapped. The history of the area sometimes seems simple and inspiring but at other times complicated, disturbing, and sad. More than ever I would like to actually travel through and see it in person. RUN & MOVE HAPPY! NOTE: NationalGeographic.com offered (not accessible now) an online interactive Lewis and Clark Journey Log with maps and journal entries, as well as a summarizing Timeline, and images of plant and animal species discovered, native peoples encountered, and physical land features seen along the way. Earned Runs found a Flickr webpage that displays some of the Log images, and an Exhibit that has extensive offering and images. http://www.sevenwondersofwashingtonstate.com/the-palouse.html https://en.wikipedia.org/wiki/Palouse https://en.wikipedia.org/wiki/Meriwether_Lewis https://en.wikipedia.org/wiki/William_Clark http://www.u-s-history.com/pages/h2812.html https://en.wikipedia.org/wiki/Nez_Perce_people#Nez_Perce_Indian_Reservation http://www.nationalgeographic.com/lewisandclark/journey_intro.html https://www.flickr.com/photos/second_story/sets/72157612289855216/ http://www.lewisandclarkexhibit.org/cd_index_flash.html IT’S TOO LATE TO REGISTER FOR 2018. HOWEVER, LEARNING ABOUT THIS ICONIC event might inspire some to investigate the possibility of running in the future. Or to organize a similar custom run in a local park or nature area.
The Dipsea Race is held in Mill Valley California, and follows a historic but treacherous trail through Muir Woods, Mount Tamalpais State Park, and the Golden Gate Recreational Area. The start is marked in downtown Mill Valley and the finish line is at Stinson Beach which borders the Pacific Ocean. The Dipsea.org website says the 7.4-mile race begins “with a sprint down Throckmorton to the Old Mill Park, then up three flights of stairs as tall as a fifty-story building, and up some more through an old horse ranch to Windy Gap.” Some of the other landmark features of the course include rugged trails named “Dynamite” and “Cardiac”, a steep climb called “Insult Hill”, and a downhill segment through the “Swoop” into “Steep Ravine.” Registration is held at 1,500 participants “because of safety and environmental concerns.” Okay it’s easy to get the point that the course could be tough to maneuver. But insiders also know that a competitive edge is given to experienced veterans; they can legally take secret short cuts in the last mile. The sponsoring organization admits that although “racers enter from all over the world, the Dipsea is primarily a Northern California event and the entry process is tilted slightly to favor local contestants.” This last piece of information is one reason why this event is being highlighted by this Earned Runs post; the race favors the locals! There are innumerable races in this country that seek to boost participant numbers and draw names made famous from wins in high-profile contests. International elite fields are assembled and represent the ‘privileged’ in most of these situations. They are provided with special starts, bibs, prizes, and possibly accommodations. The opposite seems to be true at the Dipsea, in which hometown and homegrown runners can star. The second reason for being highlighted is Dipsea’s ‘headstart’ system. “So that people of all ages can compete in this race on a more or less equitable basis some runners are allowed to begin the race before others.” The number of minutes is pre-determined by age and gender, set by an official handicapper, “Birdman”, and reviewed each year by the committee. “Typically”, the Headstarts page states, “at least eight of the top ten finishers have been from different handicap groups”. In 2017, three runners (2 women, 1 man) “established new single age records”. According the event organization home page, “the Dipsea is the oldest trail race in America”; it was first run on November 19, 1905, won by a high schooler from Oakland. The idea for the race had originated the year before, out of a casual challenge among several members of the San Francisco Olympic Club. They had taken the ferry to Sausalito from S. F., then the train to the Mill Valley depot, and made wagers as to who would reach the destination, Dipsea Inn, first. Thrilled by the experience, the friends decided to make it an annual event. Since 1983 it has been scheduled on the second Sunday in June. Check out the full website for more details on how to enter, and for a look back in time, when running was a form of entertainment for athletically minded individuals. Women ran their version of Diipsea, separately from the men in 1918-1922 (related to World War I issues?), and from 1950, and then officially in 1971 (historical information from the dipsea.org). Custom designed events are not new. Earned Runs encourages athletically-minded individuals in present time to consider starting a tradition that could continue for more than 100 years, like The Dipsea Race. RUN & MOVE HAPPY! https://www.dipsea.org/ http://www.protrails.com/trail/364/san-francisco-marin-headlands-mt-tamalpais-point-reyes-dipsea-trail-mill-valley-to-stinson-beach THIS SUMMER IS BEING DECLARED A BAD ONE FOR INSECT BITES, based on a trend the CDC has observed in the past 13 years. “Illnesses from mosquito, tick, and flea bites have tripled in the U.S., with more than 640,000 cases reported” from 2004 through 2016. An organization press release on May 1, 2018 additionally states that, during the same time, nine new microbes were found either to be spread by ticks and mosquitos or to be introduced here.
The rest of the world has suffered from insect-borne diseases for a long time. In the US, the risk is a growing public health danger against which the country must become better prepared, the report indicates. In 2016 those threats included the most common mosquito-borne viral illnesses, West Nile, dengue, and Zika; the most common tick-borne diseases were identified as Lyme Disease (caused mostly by the Borelia burgdorferi bacteria), erhlichiosis (caused by certain Erhlichia species bacteria) and anaplasmosis (caused by the bacterium Anaplasma phagocytophilum). “Though rare”, plague (caused by the bacterium Yersinia pestis) was the disease that most commonly was reported to result “from the bite of an infected flea”. The CDC release explains that some of the increased risk for such diseases has arisen because the insects carrying them have increased in number. As a result, the vectors (disease carrying insects) have moved into more areas where humans can be bitten. An increase in overseas travel has resulted in more people becoming infected while away, who then “unknowingly transport it home”. Lastly, discoveries have revealed that some new diseases are transmitted through insect vector bites. What can we do to protect ourselves from these summer evils? A New York Times article provides several suggestions on how to avoid being bitten.
Consumer Reports has ranked insect repellents and provided information on how much they might damage clothing that is sprayed. Although DEET is a synthetic repellent it has been proven safe over many decades and is very effective over longer periods of time. ‘Natural’ plant-derived substances are thought to be safer than synthetics, but may be skin irritants and could lose potency more quickly, thus, not providing sufficient protection when it is most needed. This protection effort seems like it might be too much work. But life ‘hacks’ are created all the time by ingenious thinkers and tinkerers; check online often to stay current with helpful tips. As long as shortcuts to protection aren’t part of ‘hacks’, it may be easier than imagined to keep disease-causing vector insects OUT of your summer. RUN & MOVE HAPPY! https://www.cdc.gov/media/releases/2018/p0501-vs-vector-borne.html https://www.cdc.gov/lyme/ https://www.cdc.gov/ehrlichiosis/index.html https://search.cdc.gov/anaplasmosis/ https://www.cdc.gov/plague/ https://www.usatoday.com/story/news/nation-now/2018/05/02/tick-mosquito-flea-illnesses-have-tripled-and-u-s-isnt-prepared-cdc-says/572153002/ https://www.nytimes.com/2018/05/01/well/mosquitoes-ticks-lyme-disease-protection.html https://www.consumerreports.org/insect-repellent/how-to-apply-bug-spray/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3059459/ https://academic.oup.com/jinsectscience/article/17/1/24/2996380 JENNIFER FOX ASSEMBLED A SLIDESHOW OF NUTRITIOUS SUGGESTIONS an article for ACTIVE.com, “9 Best Protein Bars and Products”. Because of food sensitivity, social concerns, or other issues, some may be more appealing than others to individuals. The nine are listed below by Earned Runs with a quick blurb that identifies the feature which may be most significant about the product’s formulation.
RXBAR: protein source is egg whites; free of dairy, soy, and gluten OPTIMUM NUTRTION 100% Whey Powder: consists of whey isolate rather than concentrate ASCENT NATIVE FUEL Micellar Casein Powder: good source for pre-sleep protein dose VITAL PROTEINS Collagen Peptides Powder: for added collagen, can be used in baked goods ORGAIN Organic Protein Powder: vegan; kosher; pea-based; free of gluten, dairy, soy ORGAIN Organic Vegan Protein Shake ORGANIC VALLEY Balance Chocolate Protein Shake STACK’D Protein Pancake Mix: whole wheat and casein are notable ingredients DOUGH BAR Donuts: Baked; 11 grams of protein; toppings and glazes come separately Fox provides additional information in the captions of each product, identifies the price, and allows readers to link to a company purchase site. My sporting goods store doesn’t change-up the protein supplement inventory very often. It’s doubtful I would have known of these products without putting extra work into a personal internet search or going to health food stores. Fox’s article might save time and energy if you are hoping to change-up your home pantry’s ‘inventory’ of protein products! RUN & MOVE HAPPY! https://www.active.com/fitness/articles/9-best-protein-bars-and-products
TRAINING PLANS for every level walker are available through the webpage link and they are wonderful. As amazingly epic as the walk! Even if you don’t plan to join the group, this valuable information is worth saving. There are sections on “basics”, like form and pace, and “listen to your body” that deal with the physical aspects of this effort like pain, stretching, and using ice, and “equipment and fuel”. The link will be posted on the Earned Runs RESOURCES page for later reference. Diana and Bonny are leading a huge movement. It is so very exciting to think that these two women and their supporters might transform us into a nation/continent*/world that highly values walking, such that training becomes an ordinary activity for many, and epic adventures are readily available across many regions. RUN & WALK HAPPY! *NOTE: The Wikipedia entry for "Pacific Northwest" Identifies this region in terms of geography, not national borders. Interestingly, so does EVERWALK! The North American course starts in Canada and ends in the United States. https://everwalk.com/events/everwalk-pacific-northwest/ https://everwalk.com/wp-content/uploads/2018/05/EverWalk-Training-Guide-Seattle.pdf https://en.wikipedia.org/wiki/Pacific_Northwest https://www.facebook.com/groups/EverWalkNation/ Image: By PacNW_satellite.JPG: The original uploader was SebastianHelm at English Wikipediaderivative work: Hike395 (talk · contribs) - PacNW_satellite.JPG, Public Domain, https://commons.wikimedia.org/w/index.php?curid=14585503
LAST JUNE 20(2017), EARNED RUNS PUBLISHED A SUMMER-THEMED MUSIC PLAYLIST of tunes that might rev-up outdoor exercise sessions, especially on hard-start days that may have required a mental kick in the behind just to get going.
In that post, “Cruel Summer” was identified as my all-time favorite. It perfectly expressed my feelings during teen summers when I was working horrible temporary jobs, feeling separated from my friends and the happy routine of school. The single, initially released by the English group Bananarama in 1984 in the US, and covered by Swedish Ace of Base (my preferred version) in 1998, came along too late to help me during those hard times. But now I hear the song and am able to look back, happy such days are behind instead of in front of me. And that’s why Earned Runs places such an emphasis on making summers wonderful experiences, physically, mentally, and emotionally. The song’s lyrics start out, “Hot summer streets and the pavements are burning, I sit around, Trying to smile but the air is so heavy and dry…” In those teenage days, I hated the heat. I wasn’t active and did sit around a lot. My running life did not start until after college. It was as a runner that I learned to handle the heat of a workout and then the heat of summer days. Learned that my friends might not be accessible but aloneness did not necessarily put me in a prison of loneliness and despair. There’s more to my history of hating summers, but that’s not the point today. The point is that if summertime isn’t usually something that’s happily anticipated, it CAN BECOME FUN without a major upheaval to life circumstances. Earned Runs suggests a number of physical activity challenges to help organize and bring focus to summer fitness routines. Challenges that each have a specific schedule and an end date. They are not programs to attain general wistful goals that could take years to realize (lose weight, get fit, build a beach body, etc.). Challengers aren’t required to transform themselves, just stick with a reasonable plan to stay active and achieve a goal. Each takes advantage of the Northern Hemisphere’s longer days from the end of May to early September, and the greater chance of vacation time and the increased availability of nearby fun events. BUT Earned Runs Challenges aren’t required to enjoy summer. You can custom design one yourself. Construct a personal music playlist that heightens the enjoyment! And lists of “got to see” movies, favorite summer food treats to eat, and places to visit items that can be checked off as each experience is realized. For convenience, check out the Earned Runs playlist selections from 2017. RUN & MOVE HAPPY! https://en.wikipedia.org/wiki/Cruel_Summer_(song) EARNED RUNS SUMMER CHALLENGES I & II CAN ACTIVATE NICKELODEON’S WORLDWIDE DAY OF PLAY. ACCORDING TO AN ITEM FROM YPulse.com, a company that tracks opinions, trends, news, and insights of Gen Z and Millennials, Nickelodeon is suspending its on-air programing for 3 hours on September 29, “across all of its kid-focused channels, Nick Jr., Nicktoons, Nick Teen, and Nick Music”.
At that time, 12pm-3pm EST/PST the brand will be hosting actual “grassroots” kid play activities “with its partners across the U.S”, per the official press release. Prior to the fall date, all summer long, the upcoming Day of Play celebration will be ‘hyped’ by Nickelodeon and in kid-activity events in several large cities. Kidscreen.com, a trade publication that serves the informational needs and interests of kids’ entertainment professionals, covered the story and added more insight about the event. This will be the 15th annual Worldwide Day of Play (WWDoP); events have been held in Argentina, Belgium, Brazil, Columbia, Germany, Italy, Mexico, the Netherlands, the Phillipines, Poland, and Russia in previous years. The Nickelodeon press release indicates the multi-city tour visited Phoenix AZ (May 24), and that it will go to St. Louis MO (June 21); Pittsburgh PA;(August 19); Oakland CA (Sept 8) and Brooklyn NY (Sept 15).The purpose, it says, is “to encourage kids to get outside and be active”. Also included was information on the announced renewal of four top-rated Nickelodeon pre-school programs: PAW Patrol, Blaze and the Monster Machines, Rusty Rivets, and Top Wing. The WWDoP celebration seems like it may be just another entertainment industry ploy to keep kids glue to video screens. But if your children are fans of any of this network’s offerings, consider that it may represent an opportunity to do exactly what Nick is saying they are attempting: getting them outside to play! Perhaps making a big deal about this date and the preceding activities will enable parents and play leaders to regularly entice the youngsters to come outside to bicycle, swim, and play games with the family and friends. Unfortunately, the network/organization isn’t offering any kind of online support to encourage play. I couldn’t find a plan or schedule of suggested activities that parents could use to promote free play before September 29. The possibilities for involvement appear to be limited to attending one of the tour stop events. This lack of a high-visibility individual participation aspect calls into question Nick's commitment to the stated cause. There are oodles of show episodes and video games on the website, and radio. I could not find a mention of the WWDoP, other than the NickPress item, which links to the press release. Sadly, it’s disappointing that an entertainment company which has so much influence on pre-school children cannot get its act together to offer real support to families in this area. If kids discover the joys that come with outdoor play, screen time might decrease. However, they will still find time to watch favorite Nick shows, and possibly be healthier in doing so. Parents, check out the six Earned Runs 2018 Summer Challenges. Perhaps one will fit the needs of your family to be active together over the next few months. Especially the 2018 CHALLENGE II: Run-Walk-Bike ACROSS AMERICA, which can be scaled up or down to accommodate adults’ and children’s fitness levels. Or Challenge I: STREAKING, that only demands a mile be covered each day walking, running, or biking. To adapt to a family, the distance can be decreased to one city block, one loop through a park, a walk to and from a playground or turnaround spot. The duration of each challenge can be shortened to a time period that is manageable for the younger set and accommodates busy family commitments. Request bibs and stickers to make your activity effort official. Decorate the bibs for more fun and to increase involvement. Plan to have a regularly scheduled family team dinner to discuss progress and encourage perseverance. An awards banquet might serve as an exciting finish to the outside play season, before the fall television season kicks-off. RUN & MOVE HAPPY! https://www.ypulse.com/ http://kidscreen.com/2018/05/28/nick-to-suspend-programming-for-day-of-play/ http://www.nickpress.com/press-releases/2018/05/23/nickelodeon-kicks-off-summer-celebration-of-play-bringing-worldwide-day-of-play-events-to-cities-across-the-country WEEK 2: RUN-WALK-BIKE ACROSS AMERICA 2018 STARTS TOMORROW Segment 3: Hood River OR to WA Segment 4: Prosser WA to Walla Walla WA This week the route continues to follow the Columbia River, crossing into Washington State and heading north. (The image above is from an area farther west along segment 2 of the route, not this week, but it helps us visualize this region and important river.) According to a Wikipedia entry, the Columbia River Gorge is a canyon of the Pacific Northwest United States which “stretches for over 80 miles” as it flows across the Cascade Mountains. You can see by the segment maps that it forms the state-line boundary between Oregon and Washington. The entry also says that this “water gap furnishes the only navigable route” through this mountain range, bringing water from drier eastern grasslands, over transitional woodlands, to the temperate rain forest of the western slopes, on its way to the Pacific Ocean. The different climates of these regions lead to dramatic scenery changes over the short WEST TO EAST distance of 80 miles along interstate I-84, the highway the route follows, until we make our way north into Washington. Because of differences in atmospheric pressures across the Cascade Mountains, between the wet windward and dry leeward regions, the gorge creates a ‘wind tunnel effect’ that draws windsurfing and kitesurfing enthusiasts as well as other recreational sports-minded visitors. Like our virtual selves on the Across America route! I googled "movies filmed in Oregon", thinking I could better picture this part of the nation if I had seen a movie that featured its best scenery. There was a long list on Wikipedia, including "Homeward Bound: The Incredible Journey" in the Columbia River Gorge. There were many, many more. The "Twilight" series, more recently in theaters and well known, was filmed in Portland and other OR locations. The route through Washington into the cities of Prosser and Walla Walla will be taking us into one of this state’s wine making regions, known as the Columbia Valley American Viticultural Area (AVA). According to Wikipedia, this ‘wine country’ is situated within the same latitude lines as the famous French Bordeaux and Burgundy regions. In this northern location, these vineyards receive two hours of added daylight during the summer growing season, compared with the wine regions of California. There are other reported advantages that the area soil contributes to the winemaking process. Perhaps a great reason to sample some Columbia Valley wines this week! RUN & MOVE HAPPY! Image top: Snottywong - Own work A view of the Columbia River Gorge from the near the top of Hamilton Mountain, looking south from the Washington state side of the gorge. On the left side of the image, the Bonneville Dam is visible. On the left-center is the small town of North Bonneville. Behind the hills in the center of the image, the peak of Mt. Hood is just barely visible. The large rock at the river's edge on the right side is Beacon Rock. NOTE: Our travels though the country will allow us to learn more about the history of Native Americans, much of which is a story of forced removal from familiar lands and resettlement into reservation lands which were then reduced in size. North and west of the Segment 3 route, in Washington state, is the Yakama Reservation, home to the Confederated Tribes and Bands of the Yakama Nation. Farther north is the land of the Confederated Tribes of the Colville Reservation. Official websites, Wikipedia, and a newsletter provide additional information about the origins, culture, and modern-day activities of Native Americans who inhabited this beautiful land. Most of the information provided in this blog is from Wikipedia entries.
South and west of the Segment 4 route is the city of Kennewick WA, the largest municipality of the Tri-cities region (with Pasco and Richland). The name might be familiar to some. The skeletal remains of the prehistoric Kennewick Man were discovered on a nearby bank of the Columbia River in 1996. A Wikipedia entry indicates that difficulties in accurately dating these remains led to controversy surrounding the rights to the remains, between scientists, who thought they weree more primitive and not related to modern day Native Americans, and the region’s tribes. In 2017, by Congressional legislation, the bones were returned to a coalition of Colville, Yakama Nation, and other tribes for proper burial. NOTE: Check out the ACROSS AMERICA IN PHOTOS page Go to the RESOURCES page for Itinerary, Calendar, Segment Maps https://en.wikipedia.org/wiki/Columbia_River_Gorge https://en.wikipedia.org/wiki/List_of_films_shot_in_Oregon http://www.gotastewine.com/columbia-valley-wineries.php https://en.wikipedia.org/wiki/Columbia_Valley_AVA https://indiancountrymedianetwork.com/news/native-news/10-things-you-should-know-about-the-yakama-nation/ https://indiancountrymedianetwork.com/history/people/10-things-know-confederated-tribes-colville-reservation/ https://en.wikipedia.org/wiki/Colville_Indian_Reservation https://en.wikipedia.org/wiki/Kennewick_Man YESTERDAY WAS NATIONAL DONUT DAY AND EARNED RUNS MISSED THE OPPORTUNITY to celebrate it with the rest of the country! No matter, when an event is important we can prolong the mood of appreciation several days, or longer. This is my long-held belief about birthdays; they are meant to be enjoyed for at least a week.
According to a Wikipedia entry, the history of Donut Day involves one of my most favorite cities. In Chicago in 1938, the first Friday in June was proclaimed as the annual date to honor the Salvation Army’s provision of donuts to American soldiers in France in World War I. The event was created to raise funds to assist those suffering in the Great Depression. It is still a fundraising event there and in other cities. In 1917, the Salvation Army determined that canteens/social centers staffed by SA “Doughnut Girls” could support US enlisted men by serving donuts and providing assistance with communicating home and mending clothes. The soldiers loved the home-grown TLC so the tradition was continued in World War II. There is additional fascinating history if you care to read more. The Wikipedia site seems to be where other articles derive their facts. Delicious donuts happen to be, historically, the reward I have given myself for braving the cold snowy conditions of Chicago’s Lakefront Trail along Lake Michigan in the winter on trips to the city. Not only is it difficult to get out in the weather, it’s an effort to bring/pack all the clothes needed to survive the experience. Jacket, under-layer shirts, hat and earmuffs, mittens, gater, and under-tights and barrier pants. There’s not much room for other apparel items in the suitcase. After my workout, I head to a Stan’s Donuts on the corner of N. Fairbanks Ct. and E. Erie Street. This location is in a building that is part of Northwestern University’s downtown medical complex. Although it could be a tough decision, I usually order a powdered-sugar or chocolate-covered cake donut, or both. The hot coffee + donut totally hits the spot after a tough session. I now have a pair of mugs to use at home and a hat to wear on summer days. I did not know until researching this post of the cool background behind the national day and the caring efforts of the Salvation Army to support overseas troops. It seems that after enduring harsh conditions, as trivial as a winter run or serious as wartime service, a delicious donut and cup of coffee can bolster spirits. If you missed the official National Donut Day there’s still time to celebrate. Otherwise, June 8 is International Jelly-Filled Donut Day and September 14 is National Cream-Filled Donut Day. RUN & MOVE HAPPY! NOTE: Stan’s is sponsoring a 5K on August 11, 2018 at Chicago’s Montrose Harbor, to benefit the Greater Chicago Food Depository. I wish I could participate; will check my schedule. And plan to have a donut afterward! https://en.wikipedia.org/wiki/National_Doughnut_Day http://www.stansdonutschicago.com http://donut5k.com EARNED RUNS BLOG POSTS ON THIS DAY OF THE WEEK WILL HAVE A DIFFERENT VIBE during the summer. Postings will present links to articles or abstracts on a health or science topic accompanied by a discussion in an attempt to be briefer and leave more of the day for fun.
SEASONS MATTER WHEN IT COMES TO FEELING LOW, ESPECIALLY FOR WOMEN! “Seasonality of depressive symptoms in women but not men: A cross-sectional study in the UK Biobank cohort” Laura M. Lyall, Cathy A. Wyse, Carlos A. Celis-Morales, et al. YOU CAN STOP AFTER READING THE ABSTRACT AND GO OUT AND PLAY, OR READ ON! This study utilized data collected from 2006-2010 by the UK Biobank. About 480, 000 participants, aged 37-73 years, visited 22 different intake “centres” where they filled out questionnaires that dealt with lifestyle, health, mood, and demographic information. They underwent cognitive and physical assessments as well. In a “computerized touchscreen assessment” questions were posed and answers scored regarding how often over the previous 2 weeks each participant had experienced low mood, lack of interest or pleasure in doing things, and feelings of tenseness and tiredness. The results were self-reported, not backed up by medical notes or prescription history. “Seasonality of total depressive symptom scores, anhedonia and tiredness scores was observed in women but not in men, with peaks in winter” was reported in the published results. Women were less likely to report low mood and anhedonia (inability to experience pleasure in normally pleasurable acts) on days of increased length. Temperature may also have had an effect in the type of responses given. This type of research, in which a large number of persons of different backgrounds and ages were queried one time is considered to be a cross-sectional study. In a longitudinal study, each person would have been queried several times over the duration of the project. The conclusion was that the information on seasonal mood variation, especially in women, could be helpful to clinicians in recognizing and then treating depression and sub-clinical depressive symptoms. The paper acknowledges the existence of the seasonal subtype of major depressive disorder, which in the past was called “Seasonal Affective Disorder” and that patients with depression often show seasonal variability in symptoms. This study provides specific evidence that day length has an effect on mood, they contend. Earned Runs comment: This study questioned people living in the Northern hemisphere, in a country rather far to the north, who anticipate shorter days and longer periods of darkness in winter. The participants weren’t patients seeking help but just ‘people.’ The findings reflect what many think and feel is true without needing a scientific study to confirm it. It’s likely to be the reason why we in the north wish to take vacations in sunny, warmer southern climes in winter! It’s also the reason why we should take extra care, each year at this time, to USE THE SUMMER when we have it, and to get outdoors regularly for exposure to light and warmth. Yes, the results show women are affected and not men, but doesn’t the timeless men’s happiness joke refer to the women in their household? “A happy wife makes for a happy life”! Our own outlook might be improved when those around us are not feeling low; it’s possibly worth a bit of self-serving effort. Potentially the research instrument (questionnaire) was not able to measure men’s moods as well as women’s. Perhaps they too had experienced depressive feelings and thoughts in the previous 2 weeks but were not as self-aware when answering questions. Thus far research has not examined or proven whether we can build up or ‘bank” a surplus of good feelings from experiencing bright and pleasantly warm days. Do we need a study? We could test this hypothesis on a personal level this summer. Make an effort to stockpile mental images and sensations of lovely summer days that can be called up during December, January, and beyond. It’s worth a try and might heighten our real-time enjoyment of the pleasures of SUMMER. RUN & MOVE HAPPY! https://www.ncbi.nlm.nih.gov/pubmed/29329063 |
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device. AuthorEARNED RUNS is edited and authored by me, runner and founder. In 1978 I began participating in 10K road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health and longevity. Archives
November 2023
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