Resveratrol – The Fountain of Youth?

‘Who wants to live forever?’ So asked one Freddie Mercury. Well, actually I do. In addition to an aspirin a day and Lion’s Mane fungi I commenced taking resveratrol around six months ago. I previously recommended the work of David Sinclair and his book, Lifespan, and this work is where I take my zeal for resveratrol, an extract taken from red wine grapes. Sinclair outlines an excellent case for the use of this and metformin, a diabetes drug that may have anti-ageing properties. I am not taking metformin and right now I am not intending to do so as the side effects are apparently quite serious. It is worth noting right now that Sinclair does not recommend any drug that he himself does not take, so at least he clearly believes in it rather than claiming it is good without backing that up with actions.

Why do this? Because I love living and I want to see as much of the world whilst I am physically fit and capable as I can. Death will get us all in the end, but until then I want it all.

Lockdown Lifestyle

So, here we are, a family in a semi rural town with time on our hands. Of course I have been hiking and cycling.

Climbing Ingleborough

Strava Data

Map and Splits

Pace, Heart Rate and Cadence

This was a hard slog for whatever reason, but ultimately rewarding. I am definitely not 100% healthy, my immunity is low and I feel a background malaise but still it was great to get out hiking. Isolation from the rest of the world is the thing I love about hiking the most so it is obviously fine in respect to social distancing. I think we saw perhaps three other people, two at the summit and one on his mountain bike ascending after us.

Cycling

As I previously posted, I bought myself a folding bicycle so naturally the thing to do is buy another bike also, which I did – a tourer hybrid. This means that I can now go cycling off road. It’s no good for mountains or whatever but for towpaths and dirt tracks it’s just fine. The Leeds-Liverpool canal is like an artery running through my town, linking it to almost all of the North West of England so it’s useful to be able to access it, not only for my convenience but also because it is much safer for taking the kids cycling. My daughters love it. The oldest is the cautious, cerebral one and we cycle more or less together. All the while her younger sister – the absolute little shitbag – slams the pedals hard and flies off into the distance. I love her bravery and fearlessness as much as I love her sister’s gentle, caring nature. It’s fascinating how different they can be. Anyway, below are data for a couple of rides. I have done more - you can visit my Strava if you really want to see the lot.

May 12th 2020

Bolton Map

This ride was very strange. Firstly I was testing out my tourer over distance. It’s not only a slow ride compared to what I would have done on my racer, but also because the last eight miles were me cycling slowly, hopelessly lost. For some reason, once I arrived near to my destination my Garmin Edge 1000 took me on an eight mile track which was basically an orbit of my actual intended destination. It was the most bizarre navigation error I have ever experienced.

In terms of features the Edge 1000 is streets ahead of the Edge 800 it replaced, but the navigation performance has been very iffy. The 800 was genuinely a fantastic addition to my gear. Every single destination I used to to reach was in there and I arrived literally at the front door every time. The 1000 has taken me on some exceptionally unusual routes. For example, when I was working in Todmorden it took me over an unbelievably difficult and hilly ride because it was around .25 miles shorter than the much flatter, faster alternative. Obviously the hills added a lot of time to the journey, and I can’t believe that the Garmin algorithm did that. Now it has taken me eight miles around my destination for no reason, and when I was plotting the route originally it struggled to find the address. The 800 always accepted the postcode and took me there. For me the jury is out right now on the 1000. I got it because the 800 has no Bluetooth or WiFi and I used to have to boot my computer and plug it in just to upload routes which drove me batty in the wireless era of technology. Right now I would happily go back rather than have the current issues I am facing. I hope that things improve quickly.

Week in Review, Plus First Running Readings from Vivoactive HR

After the bizarre readings I took the first time I clocked a swim with my Garmin Vivoactive HR watch I am relieved to have gotten accurate, good quality data when running with it for the first time. It will be interesting to see what happens when I swim again. Hopefully it is just a teething issue but let’s wait and see. My cycling is hovering around the 6 mile mark at 12 minute miles, and to be honest I could cycle 25 miles tomorrow easily so right now my focus is on my weaker sports. I have also maintained my 16/8 fasting routine whilst trying various new recipes, all of which are posted here and on my Instagram.

This week I have pushed my swimming up to 100 metre interval drills, hitting the 700 metre mark. My run below is the longest yet, having added roughly 33% in distance to the last one. The one caveat here is that I ran during storm Clara and thus had to stop a couple of times to avoid torrential rain soaking me wet through.

Garmin Connect Data

Garmin Connect Data Summary
Garmin Connect Data Summary
Garmin Connect Data Summary
Garmin Connect Data Summary

Data Breakdown

Detailed Data Breakdown
Detailed Data Breakdown

Split Times

Split Times
Split Times

Graphs for Heart Rate, Cadence, Heart Rate Zones and So Forth

Cadence, Elevation and Heart Rate Zones

Cadence, Elevation and Heart Rate Zones

Pace and Heart Rate
Pace and Heart Rate

Strava Data

Strava Data
Strava Data

View on Strava and follow me here to get a follow back.

Recipe: Flambed Peaches with Citrus Cashew Cream

This is a knickers off dessert, as in serve this to a lady on date number three and watch her knickers fly off! This is a recipe that calls for you to flambé, i.e. ignite alcohol in the pan, so please be careful. You can see how to do it on YouTube, but if you’re not sure then don’t make this recipe.

Ingredients

  1. 4-5 peaches, stoned and sliced
  2. 2 tbsp of rum
  3. 3 tbsp sugar
  4. Zest and juice of a citrus fruit of your choice – I used a lime
  5. 100g cashews, soaked in boiling water to soften
  6. 100g icing sugar plus a little more for dusting
  7. Soy milk

Method

  • Heat a skillet very hot, then add the sugar and caramelise it
  • Add your peaches, reduce the heat and toss well in the caramel
  • Now you flambé. Take the pan off the heat and we’ll away from the flame, then add the rum and then ignite it. Be very careful and be sure you do this safely
  • Once the alcohol is burnt off the flames will stop, turn off the heat and leave whilst you make your citrus cream
  • Blend the icing sugar, cashews and soy milk to make a smooth cream. It’s up to you how thick you make it, obviously more milk will thin it out.
  • Pour into a jug and then whisk in the juice and zest. This will add air and lighten the cream a little
  • Serve by layering the peaches shortbread or some other similar type of biscuit, pour on some of the cream, then some of the rum sauce, and finally dust with icing sugar

Delicious dessert.

Recipe: Leek and Mushroom Cream Pasta with Tarragon

Delicious
Delicious

Standby for a yummy pasta dish that will make you feel warm and fuzzy inside! This is a quick and simple recipe that combines the meaty mushroom flavour with cashew cream, whilst the aniseed flavour of the tarragon works brilliantly and explodes in your mouth.

Ingredients

  • 300 grams pasta – I used penne but pick your favourite
  • 300 grams mushrooms, any variety you prefer
  • A leek
  • 1 tsp garlic, minced
  • 150 grams cashews, soaked in boiling water
  • 200 ml vegetable stock
  • Splash of soya milk
  • Handful of fresh tarragon, dried will do if that’s all you have
  • Salt and pepper

Method

  • Pre boil a pan of salted water
  • In a hot skillet add olive oil and fry the mushrooms. They will sizzle as their water content boils off
  • Whilst the mushrooms cook, quarter the leek down the length and the chop roughly. Add to the pan along with the garlic and then season to your taste, turn the heat down to simmer for five minutes
  • Add your pasta to the water and cook al dente – don’t do the British thing where the pasta is distended and floppy! Drain and let stand dry, DON’T let it stand in the water
  • Drain your cashews, add a good glug of soya milk and blend to a cream
  • Add the cream to the skillet and mix through thoroughly, cook gently for two minutes
  • Gradually add your stock, mixing as you go
  • Once the sauce is mixed completely, add the pasta and make sure it is evenly mixed and coated.

The sauce when fully mixed:

The sauce when fully mixed

The tarragon ready to mix

Yummy anise flavour

The finished article:

Recipe: Tropical Crunch Smoothie

I love a yummy smoothie every now and then. It’s great fun to aexperiment with flavours to see what I can come up with. This recipe is a simple, two minute affair.

Delicious Tropical Crunch Smoothie
Delicious Tropical Crunch Smoothie

Ingredients

  • 2 papayas, peeled and chopped
  • Handful of pomegranate seeds
  • Optional depending on taste, either maple syrup for sweetness or lime juice for a bit of twang

Put everything in a blender and pulverise it all in the mixture for thirty seconds. This will leave the pomegranate and papaya seeds slightly intact, hence the crunch. Sweeten or sour it as you prefer, or not if you just like the fruity tastes. Delicious.

Delicious Tropical Crunch Smoothie
Delicious Tropical Crunch Smoothie

Week in Review

Last week I picked up my schedule for the first time in 2020 after a pretty awful 2019. I got Twitter and Instagram accounts, and in addition to easing back into the outdoors I started to further expand my nutritional horizons. I love cooking and it’s a great way to express one’s creativity. I remain on a 16/8 intermittent fasting schedule and I am more than ever committed to a vegan diet that contains little to no sugar and is not processed wherever possible.

I cycled twice but only over short distances. I don’t pay too much attention to statistics and data for rides under five miles as cycling in Lancashire is so roly-poly, hilly and stop-start that it is difficult to build up a decent cadence and pick up a good cruising speed for any meaningful length of time. I was hoping to post some swimming data but I have been held up by the supplier of a replacement strap for my Garmin Vivoactive watch, which has yet to arrive and is now six days late. Thanks useless eBay parts supplier.

Today’s Cycle
Today’s Cycle

I have cycled today already, again just a short town ride on an errand, the virtue of which I extolled last week. My focus this week is to begin to add swimming to my cycling again. I hope to strengthen my lower back after hurting it quite badly last year, such was the sedentary nature of caring for my crocked little boy.

Small beginnings yield massive outcomes. Let’s destroy 2020.

Recipe: Breakfast Pancakes with Spicy Turmeric Potato and Yoghurt Filling

Delicious brunch pancakes

One of the best things about cooking for oneself is how cheap it is. It is even more efficient when you can make use of old food or leftovers. This recipe is an absolutely delicious way to use up the spuds that are left at the end of the week, and it is filling and hearty. If you aren’t used to eating savoury or spicy for breakfast then it may seem weird at first, but I love it. When I visited India I noticed that it was perfectly normal to do so out there, and for someone like me with a savoury palate it’s great. I don’t have much of a sweet tooth so this sort of food suits me down to the ground.

Savoury pancakes with a delicious Indian potato filling
Savoury pancakes with a delicious Indian potato filling

Ingredients

Pancakes

  • 200 grams of gram flour
  • 200 ml soy milk
  • 1 flax egg (1 tbsp flax meal soaked in water for ten minutes)
  • Salt and pepper to taste
  • 2 tbsp cumin powder
  • 1 tsp mustard seeds
  • 1 tsp chilli flakes
  • 1 clove of garlic

Filling

  • 6-8 old potatoes, cubed
  • 1 tbsp turmeric powder
  • 1 white onion, chopped
  • 1 clove of garlic, chopped
  • 1 tbsp smoked paprika

Yoghurt Sauce

  • 6-8 tbsp soy yoghurt
  • Handful of fresh coriander, roughly chopped
  • Lime juice

Method

In a hot, dry frying pan add the cumin powder and mustard seeds. Dry fry for thirty seconds. Then add the chopped garlic and chilli flakes and fry for another minute. Splash in a little oil, mix and then set aside. Time to cook the filling.

Heat some oil in a pan on medium. Add the chopped onion and turmeric. Fry together, mixing in the colour of the turmeric well. Add the potatoes, mix thoroughly and then add the garlic and paprika. Stir in and leave to fry for twenty minutes, stirring every so often to avoid burning the potatoes on one side. Now you finish your pancake batter.

Blend together the flour, milk, seasoning and flax egg until smooth. Then add the dry fried ingredients, mix well until smooth – add more milk if necessary.

Heat your pan hot, then turn to a low-medium heat. Add some oil for frying. Taking the pan to the batter mixture, ladle in enough to coat the base, swirling it evenly. Be sure to stir the mixture before each ladle. Return the pan to the heat and let it cook. It will separate from the pan eventually and that is when it is ready to toss. Once you have cooked both sides repeat until the mixture is used up.

Now make your cooling yoghurt mixture simply by thoroughly mixing the yoghurt, coriander and lime juice.

Once your potatoes are tender you are ready to serve. Just roll up the filling with some yoghurt in a pancake and you are good to go. Delicious breakfast or brunch, cheap as chips, healthy and filling with plenty to go around. Scrumptious.

Breakfast of champions!
Breakfast of champions!

Counting Steps is Pointless, Moving Constantly is the Future

Along with my loathing of the gym another bunch of fitness bores I roll my eyes at are the 10000 steps a day merchants, and largely for the same reasons – particularly the Fitbit Squadron. I can’t stand the gym not only because of the whole staring at the wall and picking things up and putting them down thing, but also because of the vanity of men trying to pick up girls there. Trust me guys – she’s breaking a sweat and working hard. She doesn’t want you to talk to her. The other thing about gym workouts is that they are often pointless because people often sit around all day, literally not moving, then flog themselves to death for 45 minutes before returning to a sedentary position. This is no good for staying well, and the 10000 steps a day mantra is the same.

I also typically don’t like self help books either but one of the best books I’ve read in a while is Dan Buettner’s Blue Zones, in which he visits the six places on Earth where people live longest, happiest and most free of chronic illness. These areas all have huge concentrations of centenarians, almost no cancers or diseases associated with chronic inflammation and no lingering chronic illness killing people. When people in the Blue Zones die they just have one bad day, and in the meantime they live lives of healthy productivity well into their eighties and nineties. The book uses hard data and observations and Buettner discovered several things they all have in common. They are all more or less vegans, drink tea, coffee and a little red wine, they gather as a community regularly, venerate elders, often have several generations in one house and so forth. One thing that stood out to me, however is that these people never stop moving. I should be clear that they aren’t trying to live long lives, rather their longevity is a byproduct of their lifestyles. So, for the same reason that I long since ceased calorie counting, I have never tried to hit an arbitrary number of steps. Instead of fostering the ‘I’ve moved 10000 steps and thus have earned this 500 calorie chocolate muffin’ attitude I have lived, for many years, a de-convenienced lifestyle.

Below is yesterday’s health data from my iPhone:

Not bad huh? This is a typical day in the summer for me. I had no idea that I had covered such a huge distance yesterday. I didn’t try to either. All I have done for the last five or six years is to live according to a set of principles that essentially force me to move constantly. So, for example, below is what yesterday entailed. I preface this by saying that I work from home so I’m lucky in that sense, and I can arrange my day around bursts of work.

  • Walk the school run
  • Go running straight from school
  • Come home, draw a bath
  • Hang out wet washing, start new load
  • Bathe
  • Prepare evening meal whilst dripping dry
  • Dress
  • Work for three hours, raising to either prepare food, hang out washing, prepare next load etc. Much of work is reading and I do as much as I can standing up
  • Walk 2 miles to shops, collect what I need
  • Another hour reading in the sun by the canal
  • Walk home and collect children
  • Whilst children change hang out more washing and prepare another load
  • Walk 3 miles to the park, play with children for an hour
  • Go home, eat
  • Collect washing
  • Put children to bed
  • Another burst of work
  • Walk the dog 3 miles
  • Bed

Obviously we all live our own lives but what you can see there is that I never stop moving and this raises my metabolism all day. Rather than being sluggish and sedentary for 12 hours with one burst of high intensity exercise, this way I ended up moving over 15 miles without even thinking about it. This is a better way. As long as you eat well you simply cannot gain weight living like this.

I also live according to a few simple rules that make a huge difference. This will read like luddism but there’s a reason that the Blue Zone communities are all relatively poor ones, or in the case of the Seventh Day Adventists, living lives of modest means deliberately.

  • The car is a deadly sin. Use it only when the journey cannot be made without it.
  • All journeys under 3 miles are walked
  • Any activity done whilst sitting can be done standing – getting a standing desk at work for example can be a remarkable change
  • Never automate that which you can do by hand

This list is not exhaustive but you get the idea. I also stress the need for common sense in the sense that this has to work with one’s lifestyle. Fit these things in so that it’s natural. Even simple things like taking the stairs rather than the lift make a huge difference to one’s heart rate and keeps the calorie burn ticking over in the background. Walking everywhere also frees up time for podcasts, audiobooks, quiet reflection etc, or if walking with family it frees up time for conversation.

Previously we would often drive to places to do things and view the car as a time saver, but then I realised that we rushed around like that for no reason. I literally thought that it was best to get out and in as soon as possible. Why? We would only sit around during the time saved. The constant drive to get somewhere more quickly is pointless. What will you do with the time saved? You can’t put it in the bank to use it later. When we stopped the lunacy of rushing around everywhere we found our days to be much more pleasant. No mindless rushing around like headless chickens, no stress from trying to park with energetic children bouncing around in the back. Just joyful nature and long, productive days of healthy activity.

I also live by the following dietary rules:

  • No animal ever
  • Default morning drink is green tea
  • Cook by hand, from scratch with fresh ingredients
  • Where possible buy local, as this makes you walk to the shops
  • Snack on food that looks like it does when it is in the ground, on the vine or branch etc.
  • Where possible grow your own food
  • Put turmeric in everything as it is a natural anti-inflammatory

In addition to this I would also argue that counting calories is a disaster. When I used to engage in this ridiculous practice of logging meals to the gram I would always eat right up to my limit, even if I wasn’t hungry a lot of the time.

I’ve discovered that living a life of convenience is a disaster. Spending 3 hours a week in a gym trying to run off 168 hours of sitting or lying around just doesn’t work. I’ve seen the future and it is one where I never sit still. Not only is it good for physical health, but also being productive and useful all day has a profound effect on mental health and wellbeing. Being outside is how humans thrive, and making our bodies work constantly generates a life of purpose and induces healthy sleep.

I remember as a kid I never tried to be thin, I simply was thin and I never thought about it. The main reason is that I never stopped moving and nothing was convenient. The things I do now are the things I did as a kid. The only difference is that I have to do real life as well, so I adapt.

What a Crap Summer!

It has been an awful summer and I have not posted for a few months. I have still been busy but blogging has taken a back seat due to the summer holidays (four children at home – I defy anyone to find time, energy or the inclination to post) and yet again being unwell. I have had rotten luck with my health this year. I guess that is all a product of approaching forty? I cannot be certain as I have never been forty before.

What have I been doing

The running has dropped off the radar as I have had to combine my work day with the children with my exercise, meaning that I have mostly been walking and cycling. Project Lake District has taken a back seat, because our last trip out was to Grasmere, and on that day we had a blowout on the motorway with no spare tyre, and since then nigh on every weekend has either seen somebody in the house being sick or, worse than that, rain. As I said in the title of this post: what a crap summer!

I have also added the gym to my routine. I have to be honest straight out of the gate and say that I hate gyms. I mean, I REALLY hate them. I hate the places, I hate the routine and I hate the more annoying people one finds there, but I have resolved to dscipline myself to do it because lifting weights is so beneficial for men of my age that is crazy not to do so. That being said it will still be difficult to cope with the panheads found at any gym, and I have catalogued them below, purely to summarise my annoyance, so forgive my indulgence, but here are the people I hate at the gym, and whom I wish that I could kill with hate lasers fired from my eyes:

  1. The man who deliberately drops his weights as loudly as possible
  2. The man who roars as loudly as possible with every rep
  3. The man who does not put weights away
  4. The man who talks to me (at all)
  5. The man who chats up women who just want to exercise

This list is not exhaustive. Number five is the worst since I get angry on her behalf, but getting involved is unwise unless it graduates to serious harassment – such interventions are best left to the staff. For my part I take my Kindle along and read between sets. One page between each set makes for the perfect break, and reading for the time between changing exercises is as healthy for the brain as resistance exercise is for the body. I am slowly raising the weights I am lifting each month and I have devised the perfect post-workout vegan smoothie: 250ml unsweetened hemp milk and three tablespoons of peanut butter, pulverised in the blender. Absolutely delicious and very effective. My body is changing remarkably quickly. I have applied the same standard to this as I do to my other exercising, which is essentially flogging myself half to death by working at as high an intensity as I can whilst not endangering my health or safety. Again, it seems to be very effective for me.

Future Plans

With winter coming I hope to step up my running again, and I am going to swim again too. I am not entirely sure why but I prefer these two sports in the winter for some reason. Project Lake District is still something I will definitely do, but obviously not this year. So rather than aim for that I simply intend to complete it in as short a time as possible.

One plan for the medium-long term is to take up sailing and kayaking. I have done both before and I wish to do so again. I previously intended to use a kayak to commute as I used to work near to the Leeds-Liverpool canal, and I live right next to it so it made perfect sense. Unfortunately I left that job before I could realise it and therefore I had no reason to continue that plan, but now that I am approaching forty it seems to be now or never to me. I am currently looking at buying a good quality inflatable canoe or kayak (almost certainly the latter but I remain open to being convinced either way). Concerning sailing, there is a club near me to which I have applied for membership, but that will likely be next year as the weather and winter is drawing in rapidly and they process club administration in their free time so it takes a few months to complete an application. I will start out by taking my son and hiring boats and eventually I hope to buy a boat of my own and have my younger children get involved too; right now they are a little bit young and a wee bit too small for it but they will grow quickly.

I am genuinely excited about taking up this sport, one which I have previously enjoyed and that I will enjoy again. First up is kayaking, and once I master that I should be ready for the next sailing season.

Nutrition

I am currently shedding weight on a ketogenic diet. Low carb, high fat and protein is very difficult as a vegan and it involves eating nuts by the truckload, which is lucky since I love cashews and pistachios, and it is very effective. The remaining weight I am carrying is dropping off me very quickly indeed. I have already gone through two cycles of buying and donating clothes as I shrink, which is, financially speaking, slightly annoying, but luckily there are plenty of charity shops and bric-a-brac shops (thrift stores to you Yanks) near me (I love shopping in them anyway – bargains are my drug of choice!) so I am currently dropping weight quickly and dropping donation bags off at the charity shops equally as quickly!

Seriously though, I have put a lot of time and effort into researching the benefits of nutrition and whilst I cannot ever see me eschewing a vegan diet, I certainly had to think long and hard about how to engage in serious weight cutting that is fast and effective, and the ketogenic plan turns out to be the best by far. I would have implemented it sooner but the brain fog and anarchy of the summer holidays makes life challenging to say the least, which means that I decided to eat as healthily as I can until I re-established the routine of kids at school and I studying and working from home. If you are not a parent then this probably sounds rather contrived, but I can assure you that merely surviving the summer holidays is a ninor miracle. As a teetotaller I have no crutch such as drinking my sorrows away so I had to survive as best I could whilst it rained every other day. I almost forgot my own name…

Summary

In summary, the future of this blog and my routine goes like this:

  1. I am taking up kayaking and sailing, both for me and for some father and son action
  2. I am lifting weights again
  3. As winter approaches I will be back in the pool and back pounding the road, accumulating serious running miles
  4. I have finally found a diet to shed the last of my excess weight and I am hitting it hard
  5. Project Lake District will be completed in a longer timescale, mainly due to my overestimating what can be achieved with young children!
  6. The future is bright and I am going to do my best to once again post regularly

I would love it y’all would join me for the ride!