Walking around Seattle (2008-04-22/05-10)

After 226 days of walking entered in Walker Tracker, on April 21 the Omron Health Management Software, while receiving data (using a USB cable from the pedometer to the PC), began reporting "The data transfer failed." I hoped it would eventually download--perhaps after the offending day's data had left the device's memory--but now my Omron HJ-720ITC pedometer has begun showing days with zero steps. Like others who have posted elsewhere, I am "disappointed" at the device failure. "For me the selling point was the USB connection," wrote one reviewer (see Google cache). I'll switch pedometers to resume tracking.

Getting immunized downtown (2008-05-06)

While I was entering Tarangire National Park (March 14, 2000), a tsetse fly bit the back of my hand. Fearing further bites, when I reached the porch of my ridge tent I took off my shirt to spray it with Permethrin--and a tsetse fly bit my back.

Later that day I developed diarrhea and a moderate fever. As my temperature rose I worried I would become delirious and no one would discover my condition. This was one of three times in Africa that I wished I had a traveling companion.

My fever stopped rising and finally dropped, I got some rest, and my driver checked with me the next morning. The following day I was well and resumed my safari, taking photographs of elephants and afternoon storms.

This illustrates part of my philosophy of travel. I take whatever precautions are possible, accept that traveling has risks, and then forget my worries and focus on enjoying the experience.

Some precautions are medications and vaccinations for vaccine-preventable diseases. Last year I wrote about anti-malarial medication, mosquito avoidance, and a red colobus monkey. Vaccinations include routine vaccinations like MMR, polio, and Tdap, as well as vaccinations like hepatitis (A and B), rabies, and typhoid.

When I went to Africa, I was watching wild animals, so I received rabies vaccinations. For our trip to China, there wasn't time for the series, and we anticipated less time outdoors. For similar reasons we didn't get the Japanese encephalitis vaccinations. In addition, there are shortages of both of those vaccines. We'll avoid malaria-risk areas of China as well. We did go to King County Downtown Public Health Center Travel Clinic to update routine vaccinations and get hepatitis and typhoid vaccinations. Finally, Ryan is spraying our clothing with Permethrin. At least this time I'm not traveling alone.

Walking (2007-09-07/14)

Walking has long been and probably will continue to be important. For me it is part of a happy and healthy mobile lifestyle.

Walking was part of my life in various ways in the past. Summer visits to the houses of each set of grandparents involved a daily walk. During a few years of grade school I lived a block from public land in which I hiked and daydreamed short stories I would write. During high school I walked several miles to and from each Medford school I attended, each day choosing a different route than the previous. Later I again lived on the edge of public land. During undergraduate education I walked around Corvallis--especially the Oregon State University campus--alone or with friends, thinking or talking about life. During and after graduate school I similarly liked to walk the University of Washington campus.

My business partner recently revived his own childhood love of walking. A few years ago when my company moved to from the University District to Westlake, I encouraged walking to lunch in South Lake Union the way we had walked to lunch on The Ave. At most we would walk half a mile. Then he purchased a pedometer to compete with friends. Now he tracks his walks, totaling 10,000 steps per day, around the office and his neighborhood. He even ordered an Omron HJ-720ITC pedometer for me.

Consequently I have begun tracking my walking as well. I suspected I already met the guideline of 30 minutes of moderate activity 5 to 7 days per week, in walking to the bus, to coffee, to lunch (e.g., to Paddy Coynes in South Lake Union), and on the elliptical trainers (at the IMA). Now I am carrying a pedometer to verify that.

It is helpful to distinguish moderate activity like brisk walking from other steps. The U.S. Department of Health and Human Services cites publications suggesting that 30 to 60 minutes of activity broken into smaller segments of 10 or 15 minutes throughout the day has significant health benefits. The Omron HJ-720ITC has an aerobic step function that displays the minutes walked and number of steps walked at more than 60 steps per minute for more than 10 minutes continuously.

This past week provides me preliminary step estimates for moderate activity. Evidence suggests 30 minutes of moderate activity is equivalent to 3000 to 4000 (aerobic) steps, and that even sedentary adults accumulate 5000 (other) steps. I'm pleased that my average aerobic walking time was 35 minutes per day (3860 steps), but this week only three days had more than 30 minutes (3240 steps). Other (not aerobic) steps ranged from 3310 to 8740 with an average of 6480. An average day for me with 30 minutes of moderate activity therefore would have 9720 steps (though carrying a pedometer may have an effect like the Hawthorne effect). Perhaps I'll join 10,000 steps.

In addition to the health and happiness benefits of moderate activity, there are lifestyle benefits. Walking to and from the bus stop is part of a lifestyle in which I drive cars less and read more books on the bus. It is also part of a lifestyle in which I am fit enough for adventure.

At Café on the Ave Reviewing Workouts (2007-09-06)

Usually I come to Café on the Ave after cardiovascular exercise, so today I'm reviewing my workout performance, principles, goals, and strategy. I attempted 3 times per week (of 20 to 30 minutes with heart rate in target zone--for me, 125 to 145 beats per minute) and succeeded for the first four months of 2006. In May I went twice a week, and in recent months even less frequently, making the year-to-date average 2 times per week.

The "sharpen the saw" principle (that Ferriss borrows from Covey) for the physical dimension reminds me that I need to be healthy. I want the energy, relaxation, and satisfaction with being fit that working out gives me.

The American Heart Association has goals for moderate intensity activity, vigorous activity, and resistance training. The ranges for the first two categories are similar to corresponding exercise zones based on maximum heart rate.

1. Do 30 minutes of moderate activity 5 to 7 days per week. Moderate intensity is 40 or 50 to 60 percent of capacity, equivalent to a brisk walk.
   
2. Do 20 to 40 minutes of vigorous activity 3 to 5 days per week. Vigorous intensity is greater than 60 percent of capacity; 60 to 70 percent is "fat burn" while 70 to 80 percent is "cardio".
   
3. Do resistance training 2 or more days per week. This means 8 to 10 different exercises with 1 to 2 sets and 10 to 15 repetitions per exercise.
   

I suspect I already meet the first guideline, but a pedometer could verify that. The minimum for the second guideline was the attempt this year that I described above. I usually followed cardiovascular exercise with resistance training, but only 4 different exercises (and 3 sets of 10 to 15 repetitions). These can be additional goals for the remainder of the year.

How do I accomplish this? Ordinarily goals lead to tasks which I schedule, but I feel unmotivated now. Workout buddies help me because usually at least one person is motivated. However, my current workout buddy (Ryan) appears unmotivated as well. I want renewed motivation.

[Added graph and edited hyperlink.]

Eating Like a Thin Hobbit

Aragorn: Gentlemen, we do not stop till nightfall.
Pippin: What about breakfast?
Aragorn: You've already had it.
Pippin: We've had one, yes. What about second breakfast?
[Aragorn turns and walks off in disgust]
Merry: I don't think he knows about second breakfast, Pip.
Pippin: What about elevenses? Luncheon? Afternoon tea? Dinner? Supper? He knows about them, doesn't he?
Merry: I wouldn't count on it.

--The Lord of the Rings: The Fellowship of the Ring

Lately I eat frequent small meals--a sort of hobbit diet, except perhaps smaller portions and healthier food choices. I find that the Seattle restaurants we frequent serve meals literally twice the amount I eat in one sitting. I'm glad that restaurants in Seattle, unlike restaurants in Paris, will provide a doggy bag.

I've heard from my doctor and read that frequent small meals aid alertness, improve digestion, increase metabolism, lower cholesterol, maintain weight, and--more important to me--reduce heartburn from large meals and reactive hypoglycemia from blood glucose and insulin variation. Consequently I think my half-meals and snacks throughout the day at home and the office are healthy.

Avoiding HFCS (2007-01/04)

Although my weight has dropped more than a pound per week in the last three months, I consider myself to be "eating healthy" and exercising rather than "on a diet." I have attempted to add foods to my diet rather than to avoid foods. I consume more fatty fish, walnuts, flaxseeds, green leafy vegetables, olive oil, fruits, and red wine. I also eat more often (albeit smaller meals).

However, there are a few large exceptions, ingredients I avoid in foods. These include caffeine after noon, trans fats ("there is no safe level"), and high fructose corn syrup (HFCS). Avoiding these requires reading nutritional labels--a surprising number of foods (especially breads) contain HFCS. When my avoidance of HFCS brings questions, I generally summarize by saying that it's an unnatural (highly processed) result of political pressure. This article explains more fully.

At the IMA (2007-01-03/03-25)

As I sit in a University District cafe, my Remember the Milk list tells me that I've gone 35 times this year--roughly three times per week--to University of Washington's Intramural Activities Building. The $50 per quarter is a good investment! I want to maintain a healthy cholesterol and weight--and have a flat stomach--, so Ryan and I (and often friends) spend 20 to 30 minutes on the elliptical machines and then do some free weight lifting with our arms. Afterward I usually feel energetic.

At Café on the Ave (2007-02-14)

This popular cafe on University Way NE has WiFi (the key is on the receipt), many power outlets, cute baristas, good drinks, decent meals (the price buys generous helpings rather than gourmet food) and music (Washington band Death Cab for Cutie is playing now). Due to its proximity to UW students often occupy the four-person tables near the windows, but there are outlets elsewhere.

I "Sharpen the Saw" (as Stephen R. Covey writes) physically by getting my heart rate in the target zone three times a week--in addition to trying to eat healthy food. I use UW's IMA for this. Since other goals are to simplify my life by driving less and making transit time more tolerable, it makes sense to stay in the University District before or after my workout. Café on the Ave is a good place for me to work.

Reading The Omega Diet (2007-01-09/28)

Everyone I know seems to have a different approach to nutrition: Atkins, Mediterranean, Nourishing Traditions, South Beach, etc. Each has a different approach to carbohydrates, monounsaturated fats, saturated fats, milk products, fiber, etc. Each cites research in a controversial field.

I need to have healthy diet and exercise (although there appears to be more consensus on the latter). I'd like to have the metabolism of my last decade. The various contrary opinions confuse me, however. Which diet would be best for me?

Imagining that it would be better to have some plan than none at all, I selected the diet in a book my doctor recommended to me during a recent routine checkup: The Omega Diet: The Lifesaving Nutritional Program Based on the Diet of the Island of Crete by Artemis P. Simopoulos, M.D. The American Heart Association Dietary Guidelines: Revision 2000 has some similarity to this diet.

The Omega Diet, based on the traditional diet of Crete, attempts to mimic the characteristics (particularly the ratio of omega-6 to omega-3 essential fatty acids) of the diet on which human beings evolved. Below are "The Seven Dietary Guidelines of The Omega Diet":

1. Eat foods rich in omega-3 fatty acids such as fatty fish (salmon, tuna, trout, herring, mackerel), walnuts, canola oil, flaxseeds, and green leafy vegetables. Or, if you prefer, take omega-3 supplements.
2. Use monounsaturated oils such as olive oil and canola oil as your primary fat.
3. Eat seven or more servings of fruits and vegetables every day.
4. Eat more vegetable protein, including peas, beans, and nuts.
5. Avoid saturated fat by choosing lean meat over fatty meat (if you eat meat) and low-fat over full-fat milk products.
6. Avoid oils that are high in omega-6 fatty acids, including corn, safflower, sunflower, soybean, and cottonseed oils.
7. Reduce your intake of trans-fatty acids by cutting back on margarine, vegetable shortening, commercial pastries, deep-fat friend food, and most prepared snacks, mixes, and convenience food.

I conclude with a sample day on the Omega Diet (not including healthy snacks ):

Breakfast

• 1 bagel
• 2 oz lox (cold-smoked salmon)
• 2 T low-fat cream cheese or 3 T low-fat cottage cheese
• Tomatoes, sliced onions, or capers
• 8 oz. juice

approximate calories: 462

Lunch

• 2 cups vegetable soup
  (Hot and Sour Soup)
• 5 crackers (nonfat or canola-based)
• 1 cup mixed green salad with 2 T olive oil vinaigrette

approximate calories: 427

Dinner

• Lean burger
  (5 oz. lean meat or veggie patty, 1 whole-wheat hamburger bun or roll, 1 T. canola oil mayonnaise, lettuce and tomato)
• 3/4 cups cooked carrots marinated in 1 T. olive oil vinaigrette (served cold)

approximate calories: 620