Wednesday, May 14, 2014

Pollinators at Work

Honeybee on an early bloomer in the Rose Garden, Brooklyn Botanic Garden, Mother's Day '14.


Carpenter bee on Camassia Quamash, Heather Garden, Fort Tryon Park.


Honeybee working a  heath blossom in the Heather Garden.







Honeybees collect pollen, which they take back to the hive to feed their young and themselves. With the long winter and late spring we've had, my guess is that the bees in these photos are collecting pollen, but it's impossible for me to tell.  Bees collect nectar to make honey, usually when the weather is consistently warmer.   Bees make beeswax and propolis too.  

Carpenter bees are pollinate also.  Due to the strength of their thoracic muscles they can actually loosen pollen from flowers that other pollinators can get at.  This ability is referred to as "buzz" pollination or "sonification."  







Friday, May 9, 2014

Fitbit One Takes a Licking and Keeps On . . . Blooming

Six weeks ago my husband lost his Fitbit One.  He replaced it with another. This past weekend he found his original One near the wood pile in Vermont.  When he lost it, in March,  there was still lots of snow on the ground. Then the Fitbit endured Vermont's mud season, a time of alternating thawing and puddling and re-icing and re-thawing. Snow, sleet, rain,  and even a bit of sunshine.  And guess what? He brought it inside and before thirty minutes had passed, the flower started to bloom.




Of course, to make the flower bloom like the one pictured above, he had to walk. A lot.  Which we did. We hiked six miles roundtrip to Hamilton Falls in Jamaica State Park on Sunday.  The first two miles are on the 19th-century West River Railroad trail, with a gentle uphill grade.  Then there's a moderate,  consistent climb up to the Falls,  the tallest falls in Vermont, for a total of 55 Fitbit floors. 

Here's a clip of the action on Hamilton Falls:


The Fitbit flower is the product of a fairly new field of study called captology--computers as persuasive technologies.  Get it?  The Fitbit flower entices us to move, to change our habits.  One of the most successful applications for captology gets us off our computers, off our couches, and into the world. The Fitbit blooms and so do we.  Captology can be studied at Stanford University.  Here's a link to their program http://captology.stan ford.edu/ , where  psychology meets digital technology.  Move over, Don Draper, there are new kids in town. . . 

Friday, May 2, 2014

Apres le Deluge, the Blooms

Over 5 inches of rain fell in Central Park two days ago.  Yesterday by noon by the sun was shining and streams were receding, though puddles remained as the temperature climbed to 70 degrees.  Is there anything more diverse than the weather?  Perhaps the plant world. . .

Late-blooming heath heats up the Heather Garden

Once again Fort Tryon Park called out, in part because I wanted to be on higher ground (That means I needed to climb  steps to meet my Fitbit goal of 40 flights per day.) and in part because it was May Day!  All of the flora pictured here is in the Heather Garden.  

A bumble bee "working" the heath.




















Species tulips like these caused a financial crisis in 1637.

Will these azaleas be in bloom by the weekend?  It sure looks that way.  Bring on the reds!

Azalea form the backbone of the long perennial border in the Heather Garden.




Wednesday, April 30, 2014

Randomness

One of the advantages of walking a lot--5, 6, or 7 miles a day--is seeing all kinds of crazy, random things.  Here's something that struck my eye on a recent walk through Chelsea:

Not a National Landmark


Back in the day, when I ate a lot of processed foods, I knocked back quite a few Thomas' English Muffins, usually slathered in butter and topped off with raspberry jam.  Today one of those muffins--without anything on it--contains 200 mg of sodium. . . or 8 percent of daily caloric intake.  No wonder I was able to lose 20 pounds when I stopped eating processed foods.

I wonder what the muffins from 1880 were really like.  Scones?  According to the Thomas' website, Mr. Samuel Thomas, who emigrated from England, grilled the muffins, which gave them their special flavor. 

Thomas' is now a part of a multinational corporation called Bimbo Bakeries.  What's in a name? 



Friday, April 25, 2014

Still Stepping It Up!

Yesterday Fitbit notified me that I had walked 500 miles since January 8 of this year.   Just one month ago today I increased my daily steps goal from 10,000 to 12,500 and my stairs goal from 35 to 40 per day.  I have met and often exceeded my steps goal on all but 5 of the past 30 days. Distance covered over 30 days is 176.9 miles.  

I climbed 40 floors or more on 15 of the 30 days.  I had 7 days when I climbed more than 50 floors--and one when I hit 101.   I don't like doing too many floors over consecutive days, as I don't want to injure myself.  So far, so good.  My goal for the next month is to keep the same numbers and try to improve it by 5 percent.  I'll do my best to hit my floors goal of 40 flights more consistently and try not to have days that are over 75 floors.  

With spring comes new parts of the parks to explore and new treasures to discover.  Now that there are more people in Fort Tryon Park  I am feeling a little safer about wandering into different areas, specifically the Alpine Garden.  


The Alpine Gardens are on the east side of the Park, not far from Broadway.  In recent years there has been an attempt at restoring the original Olmstead Brother's design.  At the bottom of the steps the first of the spring ephemerals, such as mertensia virginica,  Virginia bluebells are starting to flower:



Along the way I saw the first fiddleheads of the season and unfurled hosta.   At the top of the "Yankee Doodle Steps," so named because George Washington's troops were encamped in this area during the Revolutionary War, you'll  find a lovely magnolia tree and grape hyacinths in bloom.


There are lots more steps to climb and explore in the Alpine Garden.  Every day brings a new surprise.  Step it up!



Wednesday, April 23, 2014

Spaziergang

"We'll do some work in the garden and then we'll go to the beach for Spaziergang," Uncle Ed said as we were finishing up our lunch of avocado and cheddar cheese on whole wheat bread.

Spaziergang?  I had never heard the word. Something exotic to eat? A Pacific fish?  My husband offered no help. The puzzled look on my face lead to an explanation:  a daily constitutional.  Ever since, my husband and I have referred to the walks we take as spaziergang.

Uncle Ed, my husband's uncle, was born in Germany, where rambling walks are the national pastime, in the 1920s.    He  emigrated to America while still a teenager, escaping the Third Reich's grip over his homeland. He joined the US Army and liberated his home town, working in intelligence.  After the war he went to college and then law school, eventually settling in San Francisco.  My husband admired Uncle Ed, who was hipper than his father.  Ed had hung out with the Beats in the Fifties, owned an extensive classical and jazz record collection, and had meditated with Alan Watts.  By the time I met, Ed,  a bachelor, he was in his early 60s.  He had retired to  a modest house with a significant garden in a small town in Marin County.   

Uncle Ed took spaziergang on Dillon Beach, about a 20-minute drive from his home. The beach was a mile long, resulting in a two-mile walk out and back.  He brought an empty garbage bag with him and nearly always filled it with the usual beach detritus.  I remember once being out on the beach with Ed when he ran into his spiritual teacher at the time, Eknath Easwaren.  He also took his daily constitutional on Dillon Beach.  Easwaren taught and practiced "passage meditation," where the individual memorizes a passage from a spiritual text, repeating over and over to focus the mind, improve character, and increase consciousness.  Ed, like many of Easwaren's students, began this practice by learning "The Prayer of St. Francis."  Ed  had installed a stained-glass window with an image of St. Francis on the front door of his home.   

Ed died at 85 of kidney failure.  My husband was the executor of his estate, and it fell to us to go through his effects before they were all donated to Goodwill.  We thought for sure that we would find something--an unfinished novel, war diaries, a stack of letters from a lover--that would unlock the secret that Ed seemed to carry with him.  We sorted through the many books in his libarary in English and German.  We glanced through the card catalogue he had created for his collection of records, tapes, and cd's.   We uncovered receipts from garden purchases and chamber music subscriptions.  We found he had collected several volumes of his own  favorite aphorisms, culled from the world's great writers and thinkers.  We found notes Ed had written to himself, reminding him to walk to the store to get lunch, for instance, signs that his dementia was more advanced than we knew.

My sister-in-law had great experience sorting through the lives of older people.  She had advised me to ". . . look in the pockets.  That's where people put their treasures."  We weren't looking for treasure, as Ed eschewed all but the simplest of necessities. We were looking for answers.  In the last hours at his house, my eyes landed on a a dirty, old, insulated jacket hanging on a hook in the mudroom:  the Dillon Beach jacket.   Digging my fingers into the deep pockets I discovered a folded, well-worn,  two page, typewritten document.  I recognized the font of Ed's typewriter.

The text was a Zen poem, "The Xinxin Ming."  I believe that Ed edited this particular version of the poem himself, as three translators are credited:  R. H. Blyth, D. T. Suzuki, and Arthur Waley. My limited understanding is that the text was written during the Tang dynasty and that it bridges Buddhism and Taoism.   Here are the first, the second-to-last, and the last stanzas:

There is nothing difficult about the Great Way
if you avoid choosing!
Only when you neither love nor hate,
does it appear in all clarity.
A hair's breath of deviation from it,
and a deep gulf is set between heaven and earth.
If you want to see it clearly,
do not be anti or pro anything.
The conflict of longing and loathing,
this is the disease of the mind.
Not knowing the profound meaning of things,
we disturb our (original) peace of mind to no purpose.

In the realm of Oneness, there is neither "other" nor "self."
To access this reality, intone "tat tvam asi"  (Thou art that.  Not two.)
In this reality, there are no separate things,
yet all thing are included.
The enlightened through the ages have entered into this Reality;
it is beyond time and space.
One instant is ten thousand years;
whether we see it or fail to see it,
it is manifest always and everywhere.
The small is as the very large when boundaries are forgotten;
the very large is as the very small when its outlines are not seen.
What is, is not;  what is not, is.
If you have not realized this, do not tarry.
One in all, all in one, if only this is realized,
no more need to worry about your not being perfect!

The believing mind is not divided,
and the undivided is the believing mind.
This is where words fail,
for it is not of the past, future, or present.

Ed continued to walk on Dillon Beach until the last few months of his life.  Eventually, picking up a sandwich at  the general store and the mail at the post office an eighth of a mile from home served as spaziergang enough.  Formal and private to the end, only the visiting nurse he had arranged for  knew how sick he would become.  As we scattered his ashes on the hillside behind his house, in the dry grass of August in Marin County, the meaning of spaziergang began to be revealed.

Thursday, April 3, 2014

Pebbles

Thich Nhat Hanh, the Zen Buddhist master, poet, and peace activist, has a knack for creating short, potent meditations that are easy to follow.  His followers address him as Thay, which means teacher.  He recently released his "pebble" meditation on Sound Cloud.  In this meditation, Nhat Hanh recommends we cultivate four qualities  to create happiness in our lives. The pebbles symbolize  the four qualities:  freshness, stability, tranquility, and freedom.

The Pebble meditation can be taught to children. It can be practiced  sitting or walking, with or without pebbles.  Here is a link to the audio recording, as you will want to receive the teaching directly. https://soundcloud.com/thichnhathanh/four-qualities-of-happiness


Breathing in, I see myself as a flower.
Breathing out, I feel fresh.


Inhale, Flower.
Exhale, Fresh.



Flower.
Fresh.






        Breathing in,
        I see myself as a Mountain. 
        Breathing out, I feel Stable.


        Inhale, Mountain.
        Exhale,  Stability.


         Mountain.
         Stability.






Breathing in, I see myself as Still Water
Breathing out, I reflect Tranquility.

Inhale, Still Water.
Exhale, Tranquility.


Still Water.
Tranquility.








Breathing in, I see myself as Space.
Breathing out, I feel Free.


Inhale, Space.
Exhale, Freedom.


Space.
Freedom.


Sometimes when I am walking I set an intention to focus on just one of the qualities, which ever one resonates the most with me at that moment.  Other times I repeat all four stanzas several times over.  Share your experience of this practice with me.




Tuesday, April 1, 2014

Personal Best!

Have you been stepping it up?

I have.  Yesterday I logged 21,600 steps, a personal best.  I walked 9.06 miles, half in Northern Manhattan and half in Chelsea, the West Village, and Soho.  The hills around home, plus a few subway stair climbs, brought my floors total to 48.  My Fitbit is on fire!

I've been stepping it up in NYC Parks, including Fort Tryon Park, where these beautiful old granite steps were among the many I climbed yesterday.

Stone steps near the Heather Garden

Can you imagine how many steps were logged by the people who built these steps?  Up and down, and up and down, measuring before the stone was even ordered.  Preparing  the site for the steps. Getting the granite to the site. Cutting the granite. Fitting the stones.  It's mind boggling how much work was involved in the creation of this magnificent park.  I honor the energy of those who designed, engineered, built, and maintain Fort Tryon Park.  Their efforts inspire me to keep stepping it up.

Thursday, March 27, 2014

Spring Walk to the Cloisters

My Fitbit inspired me to walk up to The Cloisters for another look on March 23, a beautiful, sunny day with a chilly north wind.  I wanted to visit the Herb Garden, which contains more than 250 species of herbs cultivated during the Middle Ages.  I was curious to see what, if anything, would be peaking up out of the ground. 

According to the Metropolitan Museum of Art website (The Cloisters is part of The Met.),  the "Bonnefont" Cloister is pieced together from a destroyed monastery in Tarbes, France, in the high Pyrenees.  "Bonnefont", technically, is a misnomer. In any case, the Herb Garden within the cloister bears all of the hallmarks of a medieval monastic garden:   raised beds, a central wellhead, and wattle fences.  Medieval monasteries   preserved herbal knowledge that had been accumulated for centuries. Hidden from the world,  the monks grew the herbs in "physic" gardens, pounded them into medicines, and published the herbals that a few centuries later became the basis for botany and pharmacology.   The monasteries were factories unto themselves.

Bonnefont Cloister and Herb Garden;
the wellhead remains covered for now.
Helleborus in foreground,
gallanthus, in background

Sheltered by wattle in raised beds, a few herbs showed off their ability to shoot off  green, purple, and white while it's still cold outside:  


Perovskia, most likely
Primula, perhaps



Medicinally, Helleoborus, or Lenten rose, was used to treat gout and insanity during the Middle Ages.  Gallanthus, which we call snow drops, is an antidote to poison.  Today researchers are experimenting with Gallanthus to treat Alzheimer's disease.    Perovskia, commonly called Russian Sage, is used to reduce fever.  Primula, or primrose,   was used to cure rheumatism and gout. Primula is a sedative and is used today to ward off headaches.  All of these plants are commonly found in contemporary gardens.

This espaliered pear appearing in two photographs below was planted at the Cloisters in the 1940s and is a treasure of the collection. Espalier--training trees  in a flat plane--was first undertaken by the Romans and developed into a high art in France in the Middle Ages.  The plant is pruned extensively twice a year and is also tied to a wall to retain its shape.  

Pear tree, late March 2014
Cloisters pear tree  © 2004 Matthew Trump
Notice ten years' growth compared to the tree in the left photo?




A  second espalier pear tree--I don't know when it was planted--is starting to send off new growth, which, presumably, will be pruned when spring really arrives. This tree is in a more protected spot than the older one.   

For five years The Met  published a wonderful blog, The Medieval Garden Enclosed  http://blog.metmuseum.org/cloistersgardens/2013/12/ but no posts have been entered since December, 2013.  Its main creator,  a woman named Deirdre, left the Cloisters and New York   City in 2013.   

Tuesday, March 25, 2014

Step It Up!

Temperatures are warming, crocuses are blooming, and days are growing longer.   I am going to:



I am increasing my daily step goal on Fitbit from 10,000 to 12,500 steps. In addition to increasing my step count, I am going to increase my "floors" count.  For the past month I have averaged 35 flights per day.  I'm going to try to average 40 flights a day. I've got lots of stairs in my future. . . By the way, Fitbit records a "floor" when it records an elevation change of 10 feet. 

I live in New York City and ride the subway.  I never take an escalator when stairs are available. If I must take an escalator, I keep climbing or descending on it, if it is not crowded. Why? Because stair climbing and walking build bone strength.  Osteoporosis effects an estimated 10 million Americans, eighty-percent of whom are women.  No matter your age, if you are female, you should be thinking about your bone health and making intelligent choices about your diet, exercise, and lifestyle.  

Stair climbing  burns more calories than level walking. I don't advocate running  up a set of stairs like the one below, unless you are a young, fit, athlete, or your nickname is "Rocky." Merely taking your time and climbing stairs at a comfortable pace will improve your heart, build bone density, strengthen your core, and tone the muscles of your lower body.  If you feel more comfortable doing so, hold the railing. 




Start off slowly, practice good posture, and over time you will reap significant rewards. Even descending a set of stairs like those in the photo above is good for your body;  the caloric burn isn't as high while descending, but different leg muscles must contract, creating muscular balance. If you experience pain in the knees or hips, or shortness of breath, consult your doctor.    

Let's face it, climbing stairs is a life skill that we don't want to lose as we age.   Move it, and use it!  Move it, or lose it!  Step it up!  






Wednesday, March 19, 2014

10,000 Steps: The Art of Manpo-kei

When I first started using Fitbit, in January,  I wasn't hip to the idea that walking 10,000 steps a day was a fitness metric.  It took me a few days to figure out that the community of Fitbit defaulted to 10,000 steps as a daily goal. I  don't get an exploding happy face on my step count unless I reach it.  10,000 seemed like a nice round number to me, though I am just as interested in the number of floors I climb and how many of my minutes are "very active." 

Today I learned that a Japanese watch manufacturer, a man named Yamasa Tokei, invented the pedometer in 1965.  He relied on research from that time by Dr. Yoshiro Hatano to set the 10,000 steps metric. Dr. Hatano  observed that Japanese were walking, on average, between 3500 and 5000 steps a day and were becoming obese.  Tokei's pedometers became popular among Japanese, and before long walking clubs sprang up. Everyone in Japan has a pedometer, apparently, as each household owns more than 3! The Japanese word for the device Tokei invented is called "Manpo-kei,"  which translates into "10,000 steps meter."

Somehow or another--probably when Tokei started selling the pedometers in the US market--the metric stuck.  Here's a Google translation of the company's history of the pedometer from their website:  

1965[Pedometer] paces meter"Total number of steps" of Japan's first consumer goods 
Released "paces meter" the No. 1
※ 100 steps a graduated in mechanical analog. Price 2,200 yen each. Walking is reviewed (it was not cheap never starting salary of university graduates at the time because the era of 2-30000 yen) to eliminate the lack of exercise at the time, organizations that recommends exercise, etc. "10,000 steps a day" is positive It became the hit, along with the flow of society as a whole to promote activities such as automatically. 
Read the ads and news articles at the time of the release


So is the 10,000-step goal  merely a marketing gimmick? No, it's a baseline.   As it turns out, the American Heart Association (AHA) recommends 10,000 steps a day--as a long-term goal--for good health and to ward off diseases like cancer, heart disease, stroke, and diabetes.  According to the AHA website, seven out of ten Americans does not get  "enough" exercise.  The Centers for Disease Control and Prevention (CDC) doesn't use a step count, but recommends 5 hours a week of brisk walking plus 2 major muscle groups strength-training workouts.  CDC figures that "brisk walking" results in a 15-minute mile, or four miles an hour, or roughly 7500 steps.  Mind you, that's 7500 brisk steps, not steps between the couch and the refrigerator.  .  .   All of these metrics vary with age, so check for yourself.  Kids should move a whole lot more than adults.  

Since January I've been averaging 10,000 steps--or Manpo-kei-- a day.  In addition, I've been skiing and snowshoeing, taking yoga classes regularly, and riding my bicycle indoors on a trainer.  I am pretty darn active, I am careful about what I eat, and yet, I haven't lost a pound.   Catrine Tudor-Locke, an authority on step counting and fitness and the author of Manpo-Kei: The Art and Science of Step Counting:  How to be Naturally Active and Lose Weight http://books.google.com/books?id=EQ3OxfuICAMC&dq=translate+manpo-kei&source=gbs_navlinks_s recommends a "More than Before" approach.  She encourages establishing a baseline first.   For me, that baseline is now Manpo-kei. To lose the five pounds I would like to shed, I'm going to aim for an average of 12,500 steps per day for the next four weeks and re-analyze at that time.  Let me know if you can  say that  in Japanese. . . 

What about you?  Are you doing what our bodies were created to do and love to do--moving?  And good luck with your Manpo-kei practice!



Wednesday, March 12, 2014

250 Miles Under My Feet, or Not?

Yesterday I got an email from Fitbit congratulating me on having walked 250 miles since January 9 of this year, when I first started to monitor my steps.  I patted myself on the back and danced a jig, but now it seems that not all steps--or step trackers--are created equal.


Maybe I have only walked  200 miles--or, perhaps, as many as 300!  

Here's a revealing graphic from ABC News about the great disparity of "steps" counted by three different self-analytic devices:  Fitbit, Jawbone, and Nike:



The reporter wore five different devices on different parts of the body and measured steps, calories consumed, calories burned, and hours of sleep.  Take a look at the box on the left labeled "Steps per Day."   The Fitbit bar is in blue, the Jawbone in grey, and the Nike device is represented by the orange bar.   I don't have the actual step count data, but it looks like there is a discrepancy of around 10,000 steps between Jawbone and Nike  devices over the course of three days, with Fitbit falling in the middle.   Ten thousand steps just happens to be my daily goal.  Am I wrong, or is that a  lot of discrepancy?

I am glad I have the Fitbit, which  racked up the median number of steps between the Jawbone and the Nike devices.  Too little,  too much, or just right?  Which brings me to thinking about porridge. I wish I could take a look at the differing data from the caloric burn.  Does Fitbit fall in the middle on that score too?   And what about the hours slept?

I won't go into the caloric intake numbers as I have yet to find a food tracker that easily and accurately measures non-processed, healthy, organic, unsweetened foods--like porridge. I have signed up for Lose It!, which the ABC News reporter used also.  At first glance it looks like the Lose It! data entry program might be superior to My Fitness Pal and the Fitbit food logs in that Lose It! allows me to enter amounts as small as 1/8 of a cup.  We'll see what happens when I have to enter quinoa salad into their program. . .  







Sunday, March 9, 2014

Spring Forthwith

Are you dazed and confused, having missed an hour of sleep? It's daylight savings time! March 9, let's face it, is way too early for daylight savings.  How about just regular daylight?  The snow is melting, and there are signs that spring is afoot but not quite sprung. 

A recent tour of Fort Tryon Park on March 7 revealed salty sidewalks and snow on the hillsides. Will the winter of 2014 ever end?


A Portal from Winter into Spring

Blooming heath was a pleasant surprise.  

Pink Erica in the Heather Garden
Yellow Erica

Spring can't be far away when four NYC Parks workers trim one rose bush. Two of them were   pruning the rose and two of them were staring at the one small tarp that had been laid down on the sidewalk  for the thorny stems yet to come. 

On the more westerly side of the Heather Garden one of the surest harbingers of spring--witch hazel--showed off its pretty orange petals against the snow.  Native Americans taught the colonists how to use the leaves and barks of this multi-stemmed shrub to create an astringent for skin sores. It was an all-purpose liniment found in everyone's medicine chest a mere 50 years ago.  
Witch Hazel
Andromeda's Red Blooms

With March still in its lion phase, the Heather Garden had two additional 
spring beauties to share, Andromeda and Magnolia.



Magnolia Buds


Perhaps on my next walk I shall see the March lamb. . . 












Friday, March 7, 2014

Snoozing My Way to Good Health

When I first started using Fitbit in January I was completely taken with it as an activity tracker. I remain addicted to its great graphics, its rewards program (I liked gold stars in grade school too.), its "very active minutes" tracking, its caloric counter.  I am a One user.  I was slightly turned off by the sleep wristband.  So I didn't use it for the first month.

Meh, eh?

But seeing that empty Sleep block in between the number of floors I had climbed and my 15,000 steps badge  on the computer screen made me  reconsider.  Good sleep is essential to good health.  I am all about health.  So, for the past month I have been religious about either wearing the One to bed or, at the very least, recording my sleep manually.  I can read my sleep efficiency each day if I remember to wear the One to bed. Better yet, each week Fitbit sends me a recap of my sleep data, with totals and averages.  

For the month of February I averaged 7.5 hours of sleep per night.  It takes me between 7 and 10 minutes to fall asleep at night, which puts me right on the borderline of being sleep deprived.  Did you know that falling asleep immediately on hitting the pillow is a sign of sleep deprivation? If it takes you 10  minutes to fall asleep, you're getting enough sleep.  Less than 10 minutes and you are sleep deprived.  

On average I wake up 10 times per night.  However, I had one night where I was awakened 20 times. That was a night when I was processing a family issue that has now been resolved. The next night I slept like a baby. Restlessness can be triggered  by my bed partner having a poor night's sleep, by drinking coffee too late in the day (Espresso with dinner?  Who, me?), by loud noises (I live in New York City.), consuming too much alcohol, or by the full moon.  The good news is that when I look at the sleep graph on the Fitbit log, they have set the data up for folks to awake 50 times during the course of one night! So 20 times per night once in a while is probably not an indication of a sleep disorder. . .  On average my sleep efficiency is at 92 percent.  Silver star?

I have had a few issues with the sleep mode.  Sometimes I go through the effort to put the One in the pouch  and the band on the wrist but forget to turn it on to sleep mode.  Or I get up in the morning and forget to turn it off from sleep mode.  User errors, both.  Once or twice I have found that the wristband has slipped off.  I do not use the Fitbit  alarm or any alarm. 

If you have chronic sleep issues, you might find this Traditional Chinese Medicine website intriguing.  http://www.astrodreamadvisor.com/Qi-Cycle.html  Take note of the time when you wake up at night.  You probably know that already if it's a chronic problem.   Click on the appropriate time on the chart to see which of your organs, in the Traditional Chinese Medicine system, is out of balance.  Maybe a new approach--or just a new insight into your life--will help you get a better night's sleep.  That and laying off the booze, the coffee, the computer, and getting enough but not too much exercise.

I would like to see Fitbit develop an affordable device that monitored REM sleep and NREM sleep (transitional sleep, light sleep, and deep sleep).  It's in the latter phases of sleep--the NREM stages-- where the body repairs itself and where the immune system recovers.  Sleep is a critical part of our lives, so snooze it or lose it.    

It will be interesting to see how my sleep patterns are affected by the upcoming change with daylight savings time. . . Enjoy your shut eye.  And share your sleep experiences with me.












Wednesday, March 5, 2014

Sit up Straight! New Postural Self-analytic Device May Replace Mom

Move over, Fitbit, there's  more competition coming in the self-analytics market.  Lumo Bodytech Inc. http://www.lumobodytech.com/lumolift/ has  created Lumo Lift,  a small gizmo that you can clip onto your clothes on your upper body.  If and when you slouch (Who doesn't?) the device will vibrate, triggering  you to sit  up or stand up straight.  Like Fitbit, Lumo Lift will also measure the number of steps you take and  your caloric  burn.  

Last year Lumo Bodytech  released Lumo Back, for people with lower back problems. Most reviewers of that product found it annoying owing to its cumbersome design and the necessity of wearing it on the lower back.  The  new Lift isn't even on the market yet but if you are an early adopter, you can order one now for $69.   Perhaps they have worked out some of the kinks for this one.

If you round your shoulders and want to improve your upper back posture,  you might find Lumo Lift helpful.  Caveat emptor: the device itself isn't going to improve your posture.  The device is only going to alert you when you have slumped into your customary position.  To improve your posture you have to stretch the tight parts of your front body and strengthen the weak parts in your back body. Without a strategy  to make postural change, I can imagine that  Lumo Lift might quickly begin to terrorize.  I round  my shoulders.   I am intrigued.  I may just order one.  

In the meantime, if you have a pear shaped body, (That is, your lower body is wider than your upper body), there's a good chance you need to strengthen your shoulders and arms more than someone with an apple, hourglass, or  rectangular shaped body.  Here is a fabulous sequence by yoga teacher Sarah Guglielmi that will help you counteract rounded shoulders.

Practicing  dolphin  and dolphin pushup is another way to strengthen your shoulders.  Get  on the floor on your hands and knees on your yoga mat.  Wrap each of your hands around the opposite elbow to be sure your elbows are squarely under your shoulders.    Then bring your hands together and interlace your fingers,  palms together. Press your the pinky side edge of your hands, wrists, elbows,  and forearms into the floor and turn your toes under. 

Inhale deeply, then exhale as you lift your buttocks up while you straighten yours legs. Breathe consciously here for several rounds.  The crown of your held will lengthen toward the floor between your arms. Engage your core.  Draw your scapulae toward your spine while you broaden your collarbones.  Observe your breath as you continue to push the floor with your hands, wrists, forearms, and elbows.  When you are tired, or, when you have lost sight of your breath, rest in child's pose. This version of dolphin prepares you for headstand.


If you wish, repeat dolphin, increasing the length of the hold yet still remaining aware of the breath. Interlace your fingers the awkward way the second time you do the pose.   Notice how and where the body has to adjust to  just that slight difference.  You can also play with moving your feet further apart, which should make the pose easier.   Now try  moving your feet closer and then further from your elbows.  How do the various stances change the intensity of the posture for you?

Adding movement by practicing dolphin pushup increases the challenge. Go back up into dolphin, being sure to engage the core and the scapulae and to press the arms and hands into the floor. With an exhalation, shift your body and its weight forward, so that your chin will come just over your fingers and your body will be  parallel to the floor. With the inhale, lift the hips high up again. The more fluidly you move, the more fun this will be.  It might help you to think of yourself as a dolphin moving through water.  Exhale forward, inhale on the buttocks upward movement.  Do 8 or fewer repetitions.  Rest in child's pose.  Do another set if you like, again changing how you interlace the fingers.

Never overdo if you are new to any physical activity.  The body takes time to adjust.  If you are patient and practice with care and awareness, the body will respond to the new love you are showing to it.

Let me know what you experience.










Friday, February 28, 2014

Whodunit?

What's your best guess on the animal that crawled out of the snow to eat a few nuts?  



The three black lines are pine needles, not hairs from the animal.  The photo was taken on February 23, 2014 in southern Vermont when the temperature was above freezing. . . not far from a brook. . . 



Thursday, February 27, 2014

New Food Labels in Two Years

The Food and Drug Administration is proposing a new design for food labels.  Here's the skinny from the New York Times:


I think it's funny that the head of the FDA is a woman named Dr. Margaret A. Hamburg. Later on in the article the Times quotes a professor of  nutrition, food studies, and public health from New York University whose name is Marion Nestle.

In a recent episode of "Comedians in Cars Getting Coffee" Jerry Seinfeld says that comedy is more personal than food. . . 

Wednesday, February 26, 2014

Baby Needs Snowshoes

Snowshoes.  Who knew they can bring out the kid in you?    Late-afternoon weather ideal.   A couple of feet of snow on the ground.  Sunny skies, 35 degrees, light wind, high, thin clouds.   Both the ditz and the geek wore Fitbits.   

Earlier in the day the geek had  purchased a shiny new pair of Tubbs Xpedition snowshoes http://tubbssnowshoes.com/snowshoes/xpedition-mm at Sam's Outfitters in Brattleboro, VT. http://www.samsoutfitters.com/index.asp  The knowledgable salesman gave us a brief overview of what to expect in backcountry snowshoeing.    We're in the southern  Green Mountains of Vermont, so not exactly wilderness, but within minutes we can be in deep woods,  on historic logging roads with fairly steep terrain. 

First obstacle:  the giant snow pile at the end of the road created by the town plow.  The ditz, who proceeds with trepidation when large objects  are attached to her feet, chose to put her snowshoes on after the snow pile.  

Obstacle Number One

                                                                                                            
This proved a slight miscalculation on her part, as snow fell into her boots.  On his snowshoes, the geek "floated" high on the surface of the snow, the inside of his boots snowless.  Once on level ground, and deep in snow, naturally, the ditz strapped on the snowshoes.  She had owned them for five years but had never used them.   In fact, the product tags had only shortly before been removed. The ditz's snowshoes, Winter Walkers from L. L. Bean http://www.llbean.com/, are "ideal for fitness walks and family adventures."  They are no longer available, but similar ones are.

The bindings are easy enough to figure out, so we were soon snowshoeing. The snow was deep, soft, untouched. Lift one foot, set it down, and sink about six inches.  Lift the next foot, now with the added resistance of some soft snow that clings to the shoe, and put it down.   The ditz led for a while until she grew tired of breaking trail, then the geek, until he grew tired. The snow-filled forest  of hemlock and pine and hardwoods and rock and fern (The ferns are buried, but we know they are there because we can feel them collapse  under the snow.) soothed our New York City-jangled nerves, on this, our first day of vacation.

Suddenly we heard a great "whumpfing" sound as the snow beneath us shifted.  The sensation was similar to being on a frozen pond and hearing the ice crack.  Once we actually  saw the snow shifting its layers around us in addition to hearing a great "whumpf."    We were in no danger of an avalanche, but we remained vigilant, as should you.

If you are ambulatory, you can snowshoe.  It's the cheapest outdoor  winter sport after pond skating. Sturdy winter boots you already have in your closet  will work in the simple  bindings. Poles are a nice addition, especially if you are going to be climbing some steeper areas.  Already own downhill ski poles?   Use them for snowshoeing, as we do.  Snowshoeing requires balance, so expect a good workout of your abdominal core,  your vestibular system (That's in your ears!),  and your proprioceptors.  We encountered some fallen trees that we had to step over and one fallen tree we had to step under.  We tried to limbo.  Maybe next time.  

The cardio benefits are off the charts.  A study  published in 2002 in "The Journal of Strength and Conditioning Research" found that snowshoeing required  50 percent more calories than previously thought.  Clearly, the people who thought snowshoeing was the same as regular walking had never tried it.   Runners who run with snowshoes in the winter can significantly improve their V02 Max, according to a study performed at the University of Vermont. http://www.roadrunnersports.com/rrs/content/content.jsp?contentId=300158 

On her second day out the Ditz wore her  Garmin  http://www.garmin.com/en-US GPS and heart rate monitor for a 1.5 hour snowshoe. Forty-eight percent of the time  she was in the endurance range;  45 percent of the time she worked at tempo;  and 2 percent of the workout she was at threshold level.  For you math people, yes, there were a few minutes in the recovery zone too.  There was an elevation gain of 800 feet.  We were  breaking new trail for part of the time, which takes more energy.   We climbed some pretty steep terrain,  to our minds anyway.  Coming down requires more vestibular work, which triggers the quadriceps and the calf muscles to work harder on the descents, to keep you from free-falling.  The core will work hard on the descents too, to stay upright.   
The Fitbits recorded 2500 steps and 30 floors.  With practice and varying conditions, the Ditz could develop a great cardio fitness routine on snowshoes.  Perhaps what she likes as much as anything is the chance to be outdoors and commune with Mother Nature during the "quiet" season.    

Trail after two passes by two people
 Send me photos of your snowshoeing adventures and I'll post them here.  






Friday, February 21, 2014

More Mindfulness

Here's a link http://marc.ucla.edu/body.cfm?id=22 to eight wonderful  meditations put together by folks at the Mindful Awareness Research Center at UCLA.

These free introductory mindfulness meditations will get you started if you have never meditated before.  They range in length from 3 to 19 minutes.  The subject matter includes mind-body awareness, loving kindness,  sleep issues, and that good ole catch all "difficulties."  Mindfulness is not meant to change you--just to help you be more present with what "IS."  It you already meditate, you will appreciate these well-conceived meditations.

It's always tempting to want to change  what we find offensive or irritating.  But what if we just learned to accept things as they are, without judgment?  Would our lives be a little better?

The  folks at MARC  have  published longer podcast meditations on  different topics.   http://marc.ucla.edu/body.cfm?id=107  They have been publishing these for a couple of years, so there is a large resource at your fingertips.

Here's a particularly nice one featuring Michael Perricone playing Tibetan singing bowls http://marc.ucla.edu/mpeg/Hammer101013.mp3.  This one lasts about 25 minutes.

I was once in a store trying out different singing bowls.  I had difficulty getting a particular bowl to sing.  The store owner told me the sound was "coming from far away."


Let me know if you try any of these and whether you enjoy them.