May is National Bike Month

May is National Bike Month

The League of American Bicyclists (LAB) celebrates National Bike Month each year in May. It's a chance for people to consciously promote cycling and the many ways bicycling is such a fun and useful way to get around.

Here are 18 ideas on how to do to celebrate National Bike Month:

1. Plan a cycling vacation.
2. Organize a neighborhood bike parade.
3. Commute to work on a bike!
4. Attach playing cards to your bike wheel and ride around like you did when you were a child.
5. Rent a Classic Bicycling Movie and have a Screening .
6. All you need is a projector, screen/sheet, speakers, and a nice yard or open space.
7. Ask your employer to install bike racks at your workplace.
8. Write a letter to the editor of your local paper on the virtues of bicycling.
9. Wear spandex to your next board meeting.
10. Write your congressman about the importance of bicycling.
11. Rent a book on the history of bicycling from your local library.
12. Organize a group to clean the local bike trail.
13. Take a Family Ride on a Local Trail.
14. Attend a Mayor’s Bicycle Advisory Committee Meeting in your Town.
15. Write a “thank you” letter to your local advocacy group for the work they do.
16. Ride a different bike than usual: Try a tandem, a tricycle or a unicycle!
17. Teach a child to ride a bicycle.
18. Visit the Bike Museum in Buffalo New York

*****

In England, when I was fourteen, I dreamed of owning a bicycle. Not just any bicycle - the object of my desire was a 10 speed racing bike. My dad said I could have it if I got a job and earned the money. I agreed and he arranged for me to help with his friend’s local milk delivery service every morning. I was up and out at 5 a.m. before going to school. It was often raining very hard or freezing cold and I did so much walking that my favorite yellow socks quickly developed giant holes in the heels. I really did not enjoy the job at all but I was determined to earn the money.

I worked all winter and eventually earned almost enough money for the deposit to purchase the bike, so my dad went with me and co-signed the small loan. As soon as it was paid for I gave up the job and was in heaven over owning my own bicycle. I remember feeling very proud that I had earned the money by myself.

Years later I realized that I had been taught a very valuable lesson. The main one being that I had to work in order to get the things that I want in life and I have never varied from that philosophy. I also learned that I wanted to have an indoor job where I could be dry

and warm :-)

I am aware that this sounds like a "when I was a child I walked 10 miles to school in the snow" story - but this one is true :-)

I loved that bicycle – I rode it every day and on the weekends I would ride long distances to visit my great aunt. It was a silver, 10 speed racing bike – very modern for the times :-)

*****

Cycling is an excellent way to get exercise and also a very important way to save on energy and pollution to improve the air in this wonderful earth that we share.

So, if you can, make cycling more than a sport but a basic way of life for you and your children and enjoy the National Bike Month.

New Year's Resolutions -

New Year's goals:

I cannot believe that three years have passed since the Dr. informed me that I had high cholesterol. She explained that too much cholesterol in the blood could be serious and pose a risk of getting heart disease. This can lead to a heart attack or stroke.

I was surprised to learn that only about 20% of cholesterol comes from the foods you eat. Your body makes the other 80%. Things such as age and family health history affect how much cholesterol your body makes. Unfortunately, there are usually no signs that you have high cholesterol, but it can be detected with a blood test.

She explained that this is a serious diagnosis and should not be taken lightly.

I took a long look at this information and decided that I had to make some changes in my lifestyle. The doctor suggested a change in diet and exercise.
I do not eat meat and my diet is already low in cholesterol but I took a look at what I eat and realized that three things had to go: cheese, egg yolks and desserts.

I had recently read that there are eight healthy foods that are essential to eat every day.

I am happy to report that I never took any medication to reduce the cholesterol but I did start the following food plan. I find all of these foods to be nourishing and tasty. My cholesterol count has been low for the past three years.

Here is the list of eight:

1. Spinach: 
A rich source omega-3s and folate, which help reduce the risk of heart disease. 1-cup fresh spinach or a half-cup cooked per day. SUBSTITUTES: Kale, bok choy, romaine lettuce.


 


2. Yogurt:
Helps boost your immune system, provides protection against cancer. Make sure the label says “live and active cultures.” One cup a day. SUBSTITUTES: Kefir, cottage cheese. Plain fat free yogurt is also a perfect base for creamy salad dressings and dips. 



3. Tomatoes: packed with more of the antioxidant lycopene which can decrease your risk of bladder, lung, prostate, breast, skin, and stomach cancers, and coronary artery disease. Eight red cherry tomatoes or a glass of tomato juice per day. SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava.

4. Carrots: are associated with a reduction in a wide range of cancers, as well as a reduced risk of inflammatory conditions such as asthma and rheumatoid arthritis. Aim for a half-cup a day. SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango.


 

5. Blueberries: Host to more antioxidants than any other North American fruit, blueberries help prevent cancer, diabetes, and age-related memory changes. Rich in fiber and vitamins A and C can also boost cardiovascular health. 1-cup fresh blueberries a day, or a half-cup frozen or dried. 

SUBSTITUTE: Açai, an Amazonian berry.

6. Black Beans: All beans are good for your heart and brain. They’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily half-cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat. 

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans.



7. Walnuts: Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine. A serving of walnuts is about 1 ounce, or seven nuts. Substitutes: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts, (all unsalted).

8. Oats: Awarded the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Oats have 10 grams of protein per half-cup serving, they deliver steady muscle-friendly energy. 

SUBSTITUTES: Quinoa, flaxseed, amaranth, and pearl barley.

Thought this just might be of interest to someone who is reading. I truly believe that Nature provides us with what we need and I always explore natural healing before even thinking about taking a prescription medication.

Wishing you all a safe, happy and healthy year in 2012.

peacesojourner

It Is Thursday It's Going Green - Walking Exercise

Some suggestions on how to improve your health,

while you save money and the environment.

1. Stop purchasing so many new things. Curb your consumerism. Buy less active wear, expensive running shoes and/or fad, workout clothes. You’ll leave a smaller carbon footprint and leave more money in your wallet too.

2. Join a neighborhood gym that’s within walking distance to where you work and/or live. You’ll be supporting the local economy and saving car gas emissions and costly parking fees.

3. Better still, what is more convenient than your own living room? Pop in an exercise video and you're ready to get started without leaving your house. We know what you're thinking: You don't have the equipment.

4. Look around your house, I’m sure you will find a few things to get you started with a simple routine: canned goods to use in place of weights, a few towels to lay down instead of a mat, a small stool or a stack of books to use as a step, a chair to use for triceps exercises.

5. Buy used workout DVDs, as it’s a great way to recycle and save money too. You can find great quality, popular used home workout DVDs for less than half price at Amazon.com, EBay.com.

6. If the weather is fine, walk outside it’s free. More intense cardio—like running, biking or jumping rope—works better with a little more space, but why waste the energy required to run a treadmill or stationery bike when the whole world is waiting for you?

7. Lacing up a pair of running shoes and going for a jog is the simplest do-anywhere workout; all you need are the shoes.

8. Working out with other people is one of the most effective ways to stick with your plan. Keeping each other accountable helps you both get fit faster. Finding a jogging partner or a tennis opponent makes it easier to schedule your workouts—and harder to skip them.

9. If you can, sign up for a group race or join a larger team to play soccer, softball, volleyball or any other sport you love. As a bonus, the team will likely have a lot of the equipment already, so you can skip buying your own or share.

10. If you are not a runner, you still have options. Hit your local hiking trails, take your two-wheeler out for a spin or just add a daily walk to your lunch hour.

*****

Remember, we can make a difference together by just one small action at a time!

Update on New Year's Resolutions made in 2009

I first wrote this piece in January 2009 - the update is at the end of the post.

Did you make any new year’s resolutions/goals? Usually we start off well, keep on track for the first 30 days and then it all becomes forgotten in the hurry-scurry of life. Another good intention started with enthusiasm and soon gone by the wayside.

I did not make any personal goals this year until I received the following news.

On Jan 6th I had my annual physical and the Dr. informed me that I have high cholesterol. She explained that too much cholesterol in the blood could be serious and poses a risk of getting heart disease. This can lead to a heart attack or stroke.

I was surprised to learn that only about 20% of cholesterol comes from the foods you eat. Your body makes the other 80%. Things such as age and family health history affect how much cholesterol your body makes. Unfortunately, there are usually no signs that you have high cholesterol, but it can be detected with a blood test.

She explained that this is a serious diagnosis and should not be taken lightly.

I took a long look at this information and decided that I had to make some changes in my lifestyle. The doctor suggested a change in diet and exercise.
I do not eat meat and my diet is already low in cholesterol but I took a look at what I eat and realized that three things had to go: cheese, egg yolks and desserts.

I recently read that there are eight healthy foods that are essential to eat every day. So I plan to work these into my daily diet along with 30 minutes of moderate exercise.

Here is the list of eight:

1. Spinach: 
A rich source omega-3s and folate, which help reduce the risk of heart disease. 1-cup fresh spinach or a half-cup cooked per day. SUBSTITUTES: Kale, bok choy, romaine lettuce.


 


2. Yogurt:
Helps boost your immune system, provides protection against cancer. Make sure the label says “live and active cultures.” One cup a day. SUBSTITUTES: Kefir, cottage cheese. Plain fat free yogurt is also a perfect base for creamy salad dressings and dips. 



3. Tomatoes: packed with more of the antioxidant lycopene which can decrease your risk of bladder, lung, prostate, breast, skin, and stomach cancers, and coronary artery disease. Eight red cherry tomatoes or a glass of tomato juice per day. SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava.

4. Carrots: are associated with a reduction in a wide range of cancers, as well as a reduced risk of inflammatory conditions such as asthma and rheumatoid arthritis. Aim for a half-cup a day. SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango.


 

5. Blueberries: Host to more antioxidants than any other North American fruit, blueberries help prevent cancer, diabetes, and age-related memory changes. Rich in fiber and vitamins A and C can also boost cardiovascular health. 1-cup fresh blueberries a day, or a half-cup frozen or dried. 

SUBSTITUTE: Açai, an Amazonian berry.

6. Black Beans: All beans are good for your heart and brain. They’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily half-cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat. 

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans.



7. Walnuts: Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine. A serving of walnuts is about 1 ounce, or seven nuts. Substitutes: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts, (all unsalted).

8. Oats: Awarded the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Oats have 10 grams of protein per half-cup serving, they deliver steady muscle-friendly energy. 

SUBSTITUTES: Quinoa, flaxseed, amaranth, and pearl barley.

So now my goals are written down for the world to see. Change my diet and exercise. The pressure is on. I will report back to you (and my Dr.) in 90 days. ☺

*****

It is hard for me to believe that it has been two years since I wrote this post.

I did follow this food program and the good news is that I lost 40 lbs and my cholesterol is no longer elevated. I did not take any prescribed medications for the problem It was suggested to me that if you don't want to have high cholesterol don't put any cholesterol into your body. I read all labels very carefully and usually will not eat anything that has cholesterol in it.

So there you have it, even though I am reporting back to you much later then the 90 days I am in good health and have discovered that I have come to really enjoy the foods that I eat. Plenty of fruit and vegetables daily, and yes, I accept a dessert every now and then when I am at a social event - I just don't have them in the home.

Haven't been as diligent with the daily exercise but will try harder with that this year :-)

peacesojourner

Happy News -Playground for Senior Citizens in London

AP – Susan Edgar 65, is seen on a piece of fitness machinery in a play area for older people.

U.K. opens playground for senior citizens.

By RAPHAEL G. SATTER, Associated Press Writer – Wed Feb 10,2010

LONDON – Swinging London will take on a whole new connotation for the capital's aging baby boomers, who will soon get their own specially designed outdoor playground.

The park will offer low-impact exercise equipment to help older people improve their balance and flexibility and tone muscles that may not have been tested for decades.

"Every park has a children's playground, very few have playgrounds for adults, and none have playgrounds for the elderly," said Madeline Elsdon, whose local residents' association has won funding for the playground, which is planned for London's popular Hyde Park.

"We wanted something that would be of long-term benefit to people, so we came up with this idea for an older person's playground."

Exercise areas aimed at the elderly are popular in Europe and Asia, and there's already a U.K. precedent — an over-60 playground billed as Britain's first opened in Manchester's Dam Head Park two years ago. The equipment there was still seeing use Wednesday — with senior citizens swinging their legs and working their hips on the machines despite temperatures that hovered around freezing.

Elsdon said the Hyde Park playground, which is due to be built by this spring, will have six pieces of equipment bought in Denmark, including a stationary bicycle, a cross-trainer and a sit-up bench.

British group Age Concern, which works to help the elderly, said the playground sounded like a great idea.

"Frankly, it's the first time I've ever heard of such a thing," spokesman Stefano Gelmini said. "It looks like a nice initiative."

The group's charity director, Michelle Mitchell, said in an e-mail that the playground "could be a great way to encourage older people to exercise and socialize."

"Many older people aren't exercising enough," she said, adding that working out with others their own age could help older people alleviate feelings of loneliness and depression.

Elsdon said she had been "absolutely overwhelmed by the number of people who have shown an interest" in the free play area.

Westminster City Council, which gave 40,000 pounds ($60,000) to fund the project, said a sign would identify the area as the "Hyde Park Senior Playground" but anyone of any age was welcome to use it.

It raises the question — why not just go to the gym?

Elsdon said older people have been hard hit by Britain's recession and many found gyms too intimidating in the first place.

"Too much firm flesh," she said, laughing.

*****

When I lived in Germany it was very common for adults to go to the parks and the exercise areas for adults where one can stretch and bend and hang from metal bars, etc. And I have seen video of Tai Chi classes in China were seniors meet daily in the parks to exercise.

To my readers who like to be considered 'elders' this sounds like an excellent idea. Here in Buffalo they have two beautiful dog parks (one for large and the other for small dogs) and they have plenty of playground equipment for children and youths. But nothing for seniors. Now that this park has been created I am really wondering why no-one thought of this before.

New Year's Resolutions

Did you make any new year’s resolutions/goals? Usually we start off well, keep on track for the first 30 days and then it all becomes forgotten in the hurry-scurry of life. Another good intention started with enthusiasm and soon gone by the wayside.

I did not make any personal goals this year until I received the following news.

On Jan 6th I had my annual physical and the Dr. informed me that I have high cholesterol. She explained that too much cholesterol in the blood could be serious and poses a risk of getting heart disease. This can lead to a heart attack or stroke.

I was surprised to learn that only about 20% of cholesterol comes from the foods you eat. Your body makes the other 80%. Things such as age and family health history affect how much cholesterol your body makes. Unfortunately, there are usually no signs that you have high cholesterol, but it can be detected with a blood test. 

She explained that this is a serious diagnosis and should not be taken lightly. 

I took a long look at this information and decided that I had to make some changes in my lifestyle. The doctor suggested a change in diet and exercise.
I do not eat meat and my diet is already low in cholesterol but I took a look at what I eat and realized that three things had to go: cheese, egg yolks and desserts.

I recently read that there are eight healthy foods that are essential to eat every day. So I plan to work these into my daily diet along with 30 minutes of moderate exercise.

Here is the list of eight:

1. Spinach: 
A rich source omega-3s and folate, which help reduce the risk of heart disease. 1-cup fresh spinach or a half-cup cooked per day. SUBSTITUTES: Kale, bok choy, romaine lettuce.


 


2. Yogurt:
Helps boost your immune system, provides protection against cancer. Make sure the label says “live and active cultures.” One cup a day. SUBSTITUTES: Kefir, cottage cheese. Plain fat free yogurt is also a perfect base for creamy salad dressings and dips. 



3. Tomatoes: packed with more of the antioxidant lycopene which can decrease your risk of bladder, lung, prostate, breast, skin, and stomach cancers, and coronary artery disease. Eight red cherry tomatoes or a glass of tomato juice per day. SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava.

4. Carrots: are associated with a reduction in a wide range of cancers, as well as a reduced risk of inflammatory conditions such as asthma and rheumatoid arthritis. Aim for a half-cup a day. SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango.

 
 

5. Blueberries: Host to more antioxidants than any other North American fruit, blueberries help prevent cancer, diabetes, and age-related memory changes. Rich in fiber and vitamins A and C can also boost cardiovascular health. 1-cup fresh blueberries a day, or a half-cup frozen or dried. 

SUBSTITUTE: Açai, an Amazonian berry.

 
6. Black Beans: All beans are good for your heart and brain. They’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily half-cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat. 

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans.

 

7. Walnuts: Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine. A serving of walnuts is about 1 ounce, or seven nuts. Substitutes: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts, (all unsalted).

8. Oats: Awarded the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Oats have 10 grams of protein per half-cup serving, they deliver steady muscle-friendly energy. 

SUBSTITUTES: Quinoa, flaxseed, amaranth, and pearl barley.

So now my goals are written down for the world to see. Change my diet and exercise. The pressure is on. I will report back to you (and my Dr.) in 90 days. ☺