10 Bike Myths Dispelled

From Alan Snel’s blog…republished from a League of American Bicyclists/Bikingbis tweet:

Below, you’ll find the excerpt from the Environmental Working Group’s (EWG’s) website. You can read the full article by clicking here.

Eat fruits and vegetables!

The health benefits of a diet rich in fruits and vegetables outweigh the risks of pesticide exposure. Use EWG’s Shopper’s Guide to Pesticides™ to reduce your exposures as much as possible, but eating conventionally-grown produce is far better than not eating fruits and vegetables at all. The Shopper’s Guide to Pesticides in Produce™ will help you determine which fruits and vegetables have the most pesticide residues and are the most important to buy organic. You can lower your pesticide intake by avoiding the 12 most contaminated fruits and vegetables and choosing the least contaminated produce.

Conversely, here is the list of the Clean 15:

1. Asparagus
2. Avocadoes
3. Cabbage
4. Cantaloupe
5. Sweet Corn
6. Eggplant
7. Grapefruit
8. Kiwi
9. Mangoes
10. Mushrooms
11. Onions
12. Papaya
13. Pineapples
14. Frozen Sweet Peas
15. Sweet Potatoes

A common reason for slowing down or not finishing a workout is muscle cramps. The number one cause for muscle cramps during exercise is lack of sufficient water and sodium intake.

Water

To prevent muscle cramping and optimize athletic performance, Denise Barry, registered dietician for Core Performance Center, in Santa Monica, CA, advises athletes to sustain good “foundation hydration”. For people who are sedentary, good foundation hydration entails drinking half an ounce of water for every one pound of body weight. Athletes, however, must drink at least one ounce of water for every pound of body weight. Athletes who perspire more and/or workout more vigorously, of course, have greater needs.

Furthermore, Barry recommends athletes begin their foundation hydration plan immediately to allow the body to adjust to the increased fluid intake. This is particularly important for longer distance triathletes, since the first leg of the race is a swim, when they are unable to drink along the course.

 Athletes need to drink 20 ounces of water one hour prior to a race or workout, 7-10 ounces at the beginning, and 7-10 ounces every 15 minutes thereafter.

Sodium

Athletes lose, on average, 1-3 grams of sodium per hour. However, in hotter climates and with “salty sweaters” (those people who have salt visible on their skin and/or clothes post-race/workout) may lose 5-6 grams.

Most sports drinks, like Gatorade, have 270 milligrams of sodium per eight ounce serving. Barry suggests healthy athletes drink, at least, four-8 ounce servings of these sports drinks per hour. However, athletes who perspire more heavily or when in hotter climates may need to supplement their salt intake with other sources of sodium, in order to prevent severe loss of sodium, muscle fatigue, and cramping.

When involved in vigorous activity lasting longer than one hour, participants will need to consume more carbohydrates to sustain activity, in addition to water and sodium consumption.

Experiment with various nutrition products and timing of intake during training workouts to ensure your optimal performance on race day.

When considering bicycle commuting or sport cycling, there are a few details with regard to traffic and equipment that you must consider, to remain safe and injury-free. The following list is a condensed version of those bike safety guidelines.

Equipment
1. Ask for assistance when choosing the correct fitting bike. Many bicycle shops have bike fit specialists who will help you select the appropriate fitting bike. A properly fit bike will be easier to maneuver and be more comfortable.
2. Use a well fitting helmet. The prices range between $15-$250. The level of protection it provides you does not vary that greatly. (The higher priced helmets are designed for sport cyclists, who prefer lighter head gear and need more air vents to keep their heads cool during long, strenuous rides.) Be sure that the helmet you select does not have any cracks in the exterior shell or interior foam, which will compromise its effectiveness.
3. Wear reflective clothing. Use lights and reflectors at dawn, dusk, and night to increase your visibility to drivers.
4. Carry an equipped bike kit with you: spare tube, CO2 cartridge with adaptor or hand pump, and bike tool set. Again, your bike shop will be able to make recommendations for the necessary items for your kit. All of it may be stored in a small saddle bag that attaches to and tucks under your saddle.

Riding in Traffic
1. You must obey all traffic laws, signs, and signals, as if you are driving a car.
– Signal to notify other vehicles of your intention to turn or stop.
– At four-way stops, yield to the vehicle on the right, and always yield to pedestrians.
2. Ride on the right side of the road, immediately right of the traffic lane. Ride in a straight line, avoiding the gutter and weaving between parked cars.
– On very narrow roads, take the middle of the lane. You don’t want to give drivers the illusion that they can overtake you on a narrow road. If there are five or more cars behind you, then yield to the faster moving vehicles.
– When riding between alongside parked cars, distance yourself a car door’s width between your bike and the parked cars, in order to avoid an accident if a car door is flung open.
3. When approaching intersections, avoid overtaking vehicles on their right, since they may be turning right.
4. When bicycle commuting during peak driving times, if possible, avoid major avenues of travel where there are no bike lanes. Reroute to adjacent streets, where there is less traffic congestion.
5. Use defensive biking sense. Do not assume that vehicles can see you or will yield to you. Be aware of your surroundings–cars backing out of driveways, car doors being opened in front of you, cars exiting parking lots, distracted drivers (ahem, texting), and vehicles making sudden turns.
6. Do not multi-task. Keep your cell phone, smartphone, and other handheld devices stashed away; keep your focus on the road.

Bike commuting is great for all of its health benefits. However, before you begin, we encourage you to use the proper equipment, become familiar with your local bike routes, be alert, plan your commute before you head out (including having an alternate plan in case you are unable to arrive at your destination via bicycle), and browse the recommended websites, below, for more safety guidelines. (You may take a training program from the League of American Bicyclists.)

References and Recommended Websites
– Los Angeles Department of Transportation
– BicycleSafe.com
– League of American Bicyclists

Every year a new list of the “dirty dozen” is published by the Environmental Working Group (EWG). This year, there are a couple more items added to the list of 12, creating the Dirty Dozen Plus.

In alphabetical order, the list of “dirtiest” fruits and veggies are:

1. apples
2. celery
3. cherry tomatoes
4. cucumbers
5. grapes
6. hot peppers
7. imported nectarines
8. peaches
9. potatoes
10. spinach
11. strawberries
12. sweet bell peppers
13. kale/collard greens
14. summer squash

Read the full article at the EWG’s website here.

Ingredients
1 large leek, sliced in 1/4 inch strips
1 carton of sliced crimini mushrooms
1 medium onion, sliced
2 cloves garlic, minced
1 medium celery stalk, sliced
2 tablespoons extra virgin olive oil
4 cups low sodium vegetable broth
salt and pepper, to taste
cayenne pepper, to taste (optional)

Instructions

1. Heat olive oil in a pan over medium low heat.
2. Sweat onion and garlic in the hot oil until fragrant (about 1 minute). Add leeks, stirring frequently.
3. Add mushrooms, salt, pepper, and cayenne, after leeks soften. Saute the mixture until the mushrooms release their moisture and begin to glisten.
4. Add vegetable broth and raise heat to high until it comes to a boil.
5. Lower the heat to low and allow to simmer for 10-20 minutes, so flavors marry.
6. Optional – add more salt and pepper to taste.

Leeks, like garlic and onions, belong to a vegetable family called the Allium vegetables. Since leeks are related to garlic and onions, they contain many of the same beneficial compounds found in these well-researched, health-promoting vegetables.

Cardiovascular Support
Leeks contain important amounts of the flavonoid kaempferol, which has repeatedly been shown to help protect our blood vessel linings from damage, including damage by overly reactive oxygen molecules. Interestingly, one of the mechanisms involved in this blood vessel protection may involve increased production of nitric oxide (NO), a naturally occurring gas that helps to dilate and relax the blood vessels, as well as decreased production of that asymmetric dimethylarginine (ADMA), a substance that blocks production of NO.

Often overlooked in leeks is their important concentration of the B vitamin folate. Folate is present in leeks in one of its bioactive forms (5-methyltetrahydrofolate, or 5MTHF) and it is present throughout the plant (including the full leaf portion, not only the lower leaf and bulb). While it’s true that we still get about 50% more 5MTHF from the bulb than the leaves, this distribution of folate throughout the plant makes leeks a cardioprotective food from top to bottom. (Folate is a key B complex vitamin for supporting our cardiovascular system, because it helps keep our levels of homocysteine in proper balance. Excessively high levels of homocysteine are a risk factor for many cardiovascular diseases.)

Also present in leeks are impressive concentrations of antioxidant polyphenols. These polyphenols play a direct role in protecting our blood vessels and blood cells from oxidative damage. The total polyphenol content (TPC) of leeks averages about 33 milligrams of gallic acid equivalents (GAE) per 100 grams of fresh edible portion (FEP). By contrast, the TPC of red bell peppers averages 27 milligrams; cherry tomatoes, 24 milligrams; and carrots, 10 milligrams. So even though leeks are less concentrated than some of their fellow allium vegetables in terms of total polyphenols (garlic provides about 59 milligrams GAE/100g FEP, and onions provide about 76 milligrams), they are still a highly valuable food in terms of these phytonutrient antioxidants and provide us with important cardiovascular benefits for this reason.

Other Health Benefits
Unfortunately, leeks have received less research attention than their fellow allium vegetables (especially garlic and onions), and for this reason, there is less documentation of their likely health benefits. Given their substantial polyphenol content, including their notable amounts of kaempferol, we would expect to see overlap with garlic and onions in terms of support for many health problems related to oxidative stress and chronic low-level inflammation. These health problems would include atherosclerosis, type 2 diabetes, obesity, rheumatoid arthritis, and allergic airway inflammation. We would also expect to see leeks providing measurable amounts of protection against several different types of cancer, mostly likely including colorectal cancer. It’s important to remember that even in the absence of research studies to confirm health benefits, leeks still belong to the same allium vegetable family as onions and garlic and contain many health-supportive substances that are similar to (or identical with) the substances in their fellow allium vegetables.

Christine’s preparation of leeks

Because leek leaves grow from the ground in layers, grains of dirt tend to get trapped between those layers. To prevent soot from making it into your prepared recipes, start by slicing the leeks perpendicular to the stalk and placing the strips in a large bowl of cold water. Shake out the rounds in the water so that the layers separate from one another. Any gravel and soot will fall to the bottom of the bowl, and the leaves will float at the top of the bowl of water. Use a skimmer to pull the leeks out and allow to dry on a dry towel.

Ease into a greener lifestyle; choose to adopt a few of these habits, one-at-a-time.

At home

1. Whenever possible, wash your outerwear after every second or third wear. When you do laundry, use the cold water cycle, and hang your clothes to dry. You will conserve energy and water and prevent overconsumption by extending the life of your wardrobe.

2. Switch to non-toxic cleaning solutions, like your own mixture of water and vinegar, eco-home kit from Organic Authority,or switch to a green brand like Seventh Generation. You will minimize the pollution in your home and in our water supplies.

3. Keep recycling bins near your trash cans to make recycling more convenient. Your guests will be less inclined to throw their bottles and cans in the garbage.

4. Grow your own herb and/or produce garden (you can find in-home garden kits at your local garden store). You will ensure you are getting organic and reduce your carbon footprint.

5. Turn off all lights when they are not in use. Keep your home electronics on a power strip and turn it off when you go to bed. This will minimize your carbon footprint and save you money on your energy bill.

At Your Local Retailer

1. Buy products that were made locally. There are less carbon emissions when a product travels a shorter distance to get to you.

2. Bring your own tote bag to the grocery store and on your shopping excursions. Reuse the plastic bags you have at home to use as your produce bags, while at the grocer or farmers’ market.

3. Bring your own takeout container when you anticipate having leftovers at the restaurant or going to the salad bar at your local cafe. Bring your own travel mug to the cafe when ordering your morning coffee or tea. Most of this wasted will take thousands of years to biodegrade!

4. Don’t buy it if you don’t need it. As much as we love new things, reduce your consumption. Whenever possible, buy used.

 At the office

1. Walk, bike, or carpool to work whenever possible. You’ll save on your fuel expense and reduce carbon emissions.

2. Power down all of your electronics when you leave work.

3. Opt for direct deposit and electronic paystubs to reduce waste.

4. Review your email attachments and proof-read documents electronically to reduce more consumption.

5. Use the stairs, instead of the elevator. You’ll be heart-healthy and energy conscious.

6. Use your own reusable mug or water bottle and refill at the water cooler, instead of using disposables.

Ingredients

1 ripe med-large banana
3 tbsp organic, unsweetened, and smooth almond butter
1 tbsp cocoa powder (make it raw for a little caffeine kick – click here for the one that I prefer)
4 medjool dates, pitted
3/4 cup unsweetened almond milk

Options: To make this a pre-endurance workout or race drink, add about 1/2 tsp sea salt. To make this a recovery drink, you can substitute chocolate milk for almond milk and/or add a scoop of whey powder.

Instructions

It’s simple. Put all ingredients in a blender and run it till it’s smooth.

This makes a large glass.

Let me break it down. Our daily recommended servings of fruits and is proportional to our daily caloric need, otherwise known as our pesky metabolism. For example, a brawny man on a college football team will need to eat more roughage than a petite woman who is only able to squeeze in her daily walks to and from work, to maintain a healthy diet. You can find out exactly how many servings, in cups, that you need everyday at the CDC (Center for Disease Control and Prevention)-sponsored website for Fruits & Veggies Matter. (http://fruitsandveggiesmatter.gov)

It is important to eat at least the minimum requirement because different fruits and vegetables provide a triple threat of nutrition: 1) dietary fiber, which not only keeps you regular (I said it, but you know you were thinking it), it inhibits the absorption of unnecessary fat in your guts (anti-bloat!); 2) the phytochemicals found in plants are responsible for helping prevent forms of cancers and cardiovascular disease and can keep your hormones in check; 3) and the anti-oxidants found in fruits and veggies help reverse our body’s aging process, inside and out.

There is not one pill that contains all the superfood nutrients that can squeeze those servings of fruits and veggies out of your meal plan. A lot of those nutrients can only be found in its plant form, so you have to eat’em that way. You can’t replace those foods with fruit and vegetable juice either. Even if you juiced them yourself, they are not good enough. You can only get dietary fiber from fresh fruits and veggies.

So, how do you get in your minimum of five cups when you don’t think you’ll be able to stand gnawing on carrots, celery, and leaves all day? I have a few suggestions for you:

• Have them in a shake. Break out your Magic Bullet (a blender is fine too). Throw in some frozen berries, banana, a handful of spinach, splash of unsweetened or lightly sweetened organic apple juice, and a few tablespoons of low-fat Greek yogurt. Voila! You’ve got your own magic smoothie and it didn’t put you out $5.95 (or 2000 calories).
• Have fruit in your salad. You can slice some in-season fruit over your greens. You can even make your own salad dressing; blend together ripe fruit with a little oil, vinegar, salt, pepper, or other herbs and seasoning to liven up your lunch.
• Blend in spinach, arugula, basil leaves, or other dark green leafies in with some olive oil, a little whole milk (alternative to cream), garlic, shallots, and other herbs and seasoning for a pasta sauce or sauce for your grilled chicken or fish.
• Boil root vegetables with onions, roasted peppers (optional), salt, pepper, and nutmeg (optional) and puree for a dairy-free veggie bisque.
• Check our recipe section, featuring seasonal superfoods.
• And of course, there’s always dessert. You can always throw fruit in with yogurt or ice cream (in moderation. Just cuz you’ve got fruit in it doesn’t mean you have a free pass to gluttony). I also like to have almond butter with apples, and almost guiltily I have sliced bananas with chocolate hazelnut spread.

In case you are wondering, sharing this with you just made me hungry. So, I’m going to make some of what I suggested to you, eat it, and feel good that I’ll be staying young and regular. (Sorry, had to throw that one back in. *wink*)