Chi running

I am reading the book "Chi Running" and learning a lot. This is a great book and a must read.

So far the best thing I have learned and been able to apply to my running is running from my core, to feel my power from within pulling me down the road and to relax my arms and legs.

I went for a 7.5 mile run using this technique and I felt as if I was not even running. I felt like my legs were just keeping up with my body as it was pulled forward! It was amazing, I am so excited to learn more about this and to practice it.

I will update more as I learn more and get more chance to practice it.

My Minimalist Running Forum: http://forum.minimalistrunner.com

Quinoa

Quinoa from the Andes

by Karen Railey
Author of the popular "How to" guide,
How to Improve Fading Memory and Thinking Skills with Nutrition.



Quinoa (pronounced Keen-wah) is an ancient food that is not yet well known in North America. It has been cultivated in South American Andes since at least 3,000 B.C. and has been a staple food of millions of native inhabitants. The ancient Incas called quinoa the "mother grain" and revered it as sacred. Each year at planting time it was traditional for the Inca leader to plant the first quinoa seed using a solid gold shovel! Quinoa was used to sustain Incan armies, which frequently marched for many days eating a mixture of quinoa and fat, known as "war balls." Beginning with the Spanish conquest in the 1500s, there was a 400-year decline in the production of quinoa. It became a minor crop at that time and was grown only by peasants in remote areas for local consumption.

In Peru, Chile and Bolivia, quinoa is now widely cultivated for its nutritious seeds, and they are referred to as "little rice." The seeds are used in creating various soups and bread, and also fermented with millet to make a beer-like beverage. A sweetened version of the fruit is used medicinally, as an application for sores and bruises. Quinoa has been grown outside of South America for a relatively short time. It is grown in Canada and has been grown in the U.S., in Colorado since the 1980's by two entrepreneurs who learned of the food from a Bolivian. They developed test plots in high arid fields in the central Rockies and began test marketing in 1985. Quinoa can be found in most natural food stores in the U.S.

Technically quinoa is not a true grain, but is the seed of the Chenopodium or Goosefoot plant. It is used as a grain and substituted for grains because of it's cooking characteristics. The name comes from the Greek words, chen (a goose) and pous (a foot). This is due to a resemblance of the leaves of the plant to the webbed foot of a goose. The leaves are lobed or toothed and often triangular in shape. The succulent like plant grows from 4 to 6 feet high and has many angular branches. The flower heads are branched and when in seed looks much like millet, with large clusters of seeds at the end of a stalk. The plant will grow in a variety of conditions but favors a cool, arid climate and higher elevations. Beets, spinach, Swiss chard, and lamb's quarters are all relatives of quinoa.

Quinoa grains range in color from ivory to pinks, brown to reds, or almost black depending on the variety. There are over 120 species of Chenopodium, but only three main varieties are cultivated; one producing very pale seeds, called the white or sweet variety; a dark red fruited variety called red quinoa; and a black quinoa. The seeds are similar in size to millet but are flat with a pointed oval shape and look like a cross between a sesame seed and millet. Quinoa has a delightful characteristic that is all it's own: as it cooks, the outer germ around each grain twists outward forming a little white, spiral tail, which is attached to the kernel. The grain itself is soft and delicate and the tail is crunchy which creates and interesting texture combination and pleasant "crunch" when eating the grain. Quinoa has a fluffy consistency and a mild, delicate, slightly nutty flavor that borders on bland. The leaves of the Goosefoot (quinoa) plant are also edible and make a pleasant vegetable, like spinach. A quinoa leaf salad is generally more nutritious that most green salads.

Before cooking, the seeds must be rinsed to remove their bitter resin-like coating, which is called saponin. Quinoa is rinsed before it is packaged and sold, but it is best to rinse again at home before use to remove any of the powdery residue that may remain on the seeds. The presence of saponin is obvious by the production of a soapy looking "suds" when the seeds are swished in water. Placing quinoa in a strainer and rinsing thoroughly with water easily washes the saponin from the seeds. In South America the saponin which is removed from the quinoa is used as detergent for washing clothes and as an antiseptic to promote healing of skin injuries.

The quinoa seed is high in protein, calcium and iron, a relatively good source of vitamin E and several of the B vitamins. It contains an almost perfect balance of all eight essential amino acids needed for tissue development in humans. It is exceptionally high in lysine, cystine and methionine-amino acids typically low in other grains. It is a good complement for legumes, which are often low in methionine and cystine. The protein in quinoa is considered to be a complete protein due to the presence of all 8 essential amino acids. Some types of wheat come close to matching quinoa's protein content, but grains such as barley, corn, and rice generally have less than half the protein of quinoa.

Quinoa is 12% to 18% protein and four ounces a day, about 1/2-cup, will provide a child's protein needs for one day. The 6-7% fat of quinoa is relatively high when compared to other grains, but it boasts a low sodium content and also provides valuable starch and fiber. Quinoa also contains albumen, a protein that is found in egg whites, blood serum, and many plant and animal tissues. The seeds are gluten-free which makes this a nutritious and flavorful alternative grain for those with gluten sensitivity. Quinoa would be a worthy addition to any one's diet, supplying variety as well as good nutrition. The seed is also excellent feed for birds and poultry and the plant itself is good forage for cattle.

Cooked quinoa is excellent in hot casseroles and soups, stews, in stir-fries, or cold in salads. The seeds cook very quickly, in only 15 minutes. Uncooked seeds may be added to soups and stews as you would barley or rice and quinoa is often substituted for rice in rice dishes. Dry roasting quinoa in a pan or in the oven, before cooking will give a toasted flavor, and it can be cooked in fruit juice to add character to the flavor for use as a breakfast cereal or in desserts. Cold salads consisting of quinoa and chopped vegetables or cooked beans make a quick, easy, and nutritious dish. Quinoa flour is used in making pasta and a variety of baked goods such as pancakes, bread, muffins, and crackers.

Quinoa seeds can be sprouted and eaten as raw, live food for snacks or in salads and sandwiches. To sprout the seeds, soak about 1/3 cup seeds in a jar for 2 to 4 hours, then drain and rinse the seeds twice a day for 2 to 4 days. When the sprouts are about 1 inch long, place them near a window for chlorophyll to develop, which will give them a vibrant green color. Another fascinating way of using quinoa is to "pop" the seeds in a dry skillet and eat them as a dry cereal.
Due to the relatively high oil and fat content of quinoa, the grains and flour should be stored in glass jars in the refrigerator. Use the grains within a year and flour within 3 months.

My Minimalist Running Forum: http://forum.minimalistrunner.com

Chia Nature's wonder food

Article provided by Living Foods.com
http://www.living-foods.com/articles/chia.html

Chia, is familiar to most of us as a seed used for the novelty of the Chia Pet™, clay animals with sprouted Chia seeds covering their bodies. Little is known, however, of the seeds tremendous nutritional value and medicinal properties. For centuries this tiny little seed was used as a staple food by the Indians of the south west and Mexico. Known as the running food, its use as a high energy endurance food has been recorded as far back as the ancient Aztecs. It was said the Aztec warriors subsisted on the Chia seed during the conquests. The Indians of the south west would eat as little as a teaspoon full when going on a 24hr. forced march. Indians running form the Colorado River to the California coast to trade turquoise for seashells would only bring the Chia seed for their nourishment.

If you try mixing a spoonful of Chia in a glass of water and leaving it for approximately 30 minutes or so, when you return the glass will appear to contain not seeds or water, but an almost solid gelatin. This gel-forming reaction is due to the soluble fiber in the Chia. Research believe this same gel-forming phenomenon takes place in the stomach when food containing these gummy fibers, known as mucilages, are eaten. The gel that is formed in the stomach creates a physical barrier between carbohydrates and the digestive enzymes that break them down, thus slowing the conversion of carbohydrates into sugar.

In addition to the obvious benefits for diabetics, this slowing in the conversion of carbohydrates into sugar offers the ability for creating endurance. Carbohydrates are the fuel for energy in our bodies. Prolonging their conversion into sugar stabilizes metabolic changes, diminishing the surges of highs and lows creating a longer duration in their fueling effects.

One of the exceptional qualities of the Chia seed is its hydrophilic properties, having the ability to absorb more than 12 times its weigh in water. Its ability to hold on to water offers the ability to prolong hydration. Fluids and electrolytes provide the environment that supports the life of all the body’s cells. Their concentration and composition are regulated to remain as constant as possible. With Chia seeds, you retain moisture, regulate, more efficiently, the bodies absorption of nutrients and body fluids. Because there is a greater efficiency in the utilization of body fluids, the electrolyte balance is maintained.

Example: Fluid and electrolyte imbalances occur when large amounts of fluids are lost resulting from vomiting, diarrhea, high fever, or more commonly from sweating? The loss of extracellular fluid occurs in these conditions. Intercellular fluid then shifts out of cells to compensate, causing abnormal distribution of electrolytes across cell membranes resulting in cellular malfunction. So. Retaining and efficiently utilizing body fluids maintains the integrity of extracellular fluids, protecting intercellular fluid balance. The results of which ensure normal electrolyte dispersion across cell membranes (electrolyte balance), maintaining fluid balances, resulting in normal cellular function.

Chia seeds are the definitive hydrophilic colloid for the 21 century diet. Hydrophilic colloids, (a watery, gelatinous, glue-like substance) form the underlying elements of all living cells. They posses the property of readily taking up and giving off the substances essential to cell life. The precipitation of the hydrophilic colloids cause cell death.

The food we eat, in the raw state, consist largely of hydrophilic colloids. When cooked on the other had, precipitates its colloidal integrity. This change in the colloidal state alters the hydration capacity of our foods so as to interfere with their ability to absorb digestive juices. If we were to eat a raw diet we wouldn’t need to introduce the addition of any hydrophilic colloid to our diet. Uncooked foods contain sufficient hydrophilic colloid to keep gastric mucosa in the proper condition. But even with raw foods, they must first be partially broken down by the digestive juices, beginning in the mouth and continuing through he upper tract, to allow the gelatinous reaction to take place. Because of this upper tract digestive process, those who suffer from slow digestion, gas formation, relaxed cardia and heartburn in which the burning is due to organic acids instead of an excess of the normal hydrochloric acid, which frequently accompanies chronic inflammation disease affecting such organs as the heart, lungs, gall bladder and appendix, are usually restricted from eating raw foods. A hydrophilic colloid incorporated with these foods may be used either in connection with the patients regular food or with whatever diet the physician feels is best suited for his patient. The patient with gastric atony or nervous indigestion who complains of heartburn and/or vomiting four to five hours after eating is often helped. There is a lessening of emptying time if the stomach and an improvement in gastric tone. A strict dietary regimen is at as necessary when the hydrophilic.

Chia seed may be used in conjunction with almost any diet your doctor or nutritionist feels is necessary for your condition. The Chia’s hydrophilic colloidal properties aid the digestion of any foods contributing to the patients suffering as a result of a sour stomach. Even if you have sensitivity to certain foods, they may be tolerated with slight discomfort or none at all if a hydrophilic colloid is made a part of your diet. The positive effects on the digestion in the upper portion of the gastrointestinal tract often leads to puree their foods may find benefits from hydrophilic colloids which may lead to eliminating the necessity for pureeing. Even raw vegetables, green salads and fruits, which are largely restricted, may often be given to these patients with little or no discomfort after a short time.

There are several hydrophilic foods available that offer these natural benefits. Cactus juice, beet juice, agar, the edible seaweeds, and many proprietary preparations, which include the silica gels, mucilaginous substance of vegetables origin, are among colloids that prove effective. Each one of the above mentioned substances have one or more drawbacks. They are either too expensive, they may produce toxic side effects, bad tasting, not readily available, insufficient hydration capability, or it is indigestible.

Chia seed, a muscle and tissue builder and an energizer of endurance with extensive hydration properties, possesses none of the above disadvantage, and because if its physiochemical properties, supports effective treatment in immediate problems of digestion. Exactly why this should be true may be puzzling at first. However, if we consider the effect of unusual irritation upon the nerves of the gastrointestinal canal, it is reasonable the think that a less violent and more balanced digestion might quiet the activity of the otherwise hyperactive gut. Inasmuch as the same foods, which formerly produced irritation, may frequently be continued without harm when hydrophilic colloids are used. The relief to nerve irritation seems to offer a logical explanation.

The change, in the lower gastrointestinal tract, is due to the effect of the hydrophilic colloid and to a more complete digestion-taking place along the entire tract due to physiochemical alterations. Both factors are important, as there is undoubtedly a better assimilation of food that supports enhanced nutritional absorption while significantly extending necessary hydration as well as encouraging proper elimination.

As a source of protein, the Chia, after ingestion, is digested and absorbed very easily. This results in rapid transport to the tissue and utilization by the cells. This efficient assimilation makes the Chia very effective when rapid development of tissue takes place, primarily during growth periods if children and adolescents. Also for the growth and regeneration of tissue during pregnancy and lactation, and this would also include regeneration of muscle tissue for conditioning, athletes, weight lifters, etc.

Another unique quality is the Chia seed is its high oil content, and the richest vegetables source for the essential omega-3 fatty acid. It has approximately three to ten times the oil concentrations of most grains and one and a half to two times the protein concentrations of other grains. These oils, unsaturated fatty acids, are the essential oils your body needs to help emulsify and absorb the fat soluble vitamins, A, D, E, & K. Chia seeds are rich in the unsaturated fatty acid, linoleic, which the body cannot manufacture. When there are rich amounts of linoleic acid sufficiently supplied to the body trough diet, linoleic and arachidonic acids can be synthesized from linoleic acid.

Unsaturated fatty acids are important for respiration of vital organs and make it easier for oxygen to be transported by the blood stream to all cells, tissues, and organs. They also help maintain resilience and lubrication of all cells and combine with protein and cholesterol to form living membranes that hold the body cells together.

Unsaturated fatty acids are essential for normal glandular activity, especially of the adrenal glands and the thyroid glad. They nourish the skin cells and are essential for healthy mucus membranes and nerves. The unsaturated fatty acids function in the body by cooperating with vitamin D in making calcium available to the tissues, assisting in the assimilation of phosphorus, and stimulating the conversion of carotene into vitamin A. Fatty acids are related to normal functioning of the reproductive system. Chia sees contain beneficial long-chain triglycerides (LCT) in the right proportion to reduce cholesterol on arterial walls.

The Chia seed is also a rich source of calcium as it contains the important mineral boron, which acts as catalyst for the absorption and utilization of the calcium by the body.
Chia, as an ingredient, is a dieters dream food. There are limitless ways to incorporate the Chia seed into your diet. Chia must be prepared with pure water before using recipes. The seed will absorb 9 times it’s weight in water in less than 10 minutes and is very simple to prepare.

Food Extender/Calorie Displacer: The optimum ratio of water to seed, for most recipes, is 9 part water to 1 part seed. One pound of seed will make 10 pounds of Chia gel. This is the most unique structural quality of the Chia seed. The seed’s hydrophilic (water absorbing) saturated cells hold the water, so when it is mixed with foods, it displaces calories and fat without diluting flavor. In fact, I have found that because Chia gel displaces rather than dilutes, it creates more surface area and can actually enhance the flavor rather than dilute it. Chia gel also works as a fat replacer for many recipes.

Making Chia Gel (9to1 ratio): Put water in a sealable plastic container and slowly pour seed into water while briskly mixing with a wire whisk. This process will avoid any clumping of the seed. Wait a couple of minutes, whisk again and let stand for 5 to 10 minutes. Whisk again before using or storing in refrigerator (Gel will keep up to 2 weeks). You can add this mix to jams, jellies, hot or cold cereals, yogurts, mustard, catsup, tarter sauce, BBQ sauce, etc.. Add the gel, between 50% to 75% by volume, to any of the non-bake mentioned foods, mix well and taste. You will notice a very smooth texture with the integrity of the flavour intact. In addition to adding up to 50% to 75% more volume to the foods used, you have displaced calories and fat by incorporating an ingredient that is 90% water. Use as a fat replacer, for energy and endurance, or for added great taste, buy substituting the oil in your breads with Chia gel. Top your favorite bread dough before baking with Chia gel (for toping on baked goods, breads, cookies, piecrust, etc., reduce the water ration to 8 parts water to 1 part Chia seed) for added shelf life.

There are additional benefits from the Chia seed aside from the nutritive enhancements when used as an ingredient. It was also used by the Indians and missionaries as a poultice for gunshot wounds and other serious injuries. They would pack the wounds with Chia seeds to avoid infections and promote haling. If you place a seed or two in your eyes it will clean your eyes and will also help to clear up any infections. There is a wealth of benefits beyond the information outlined in this article and treasure-trove of benefits yet to be discovered. Chia seed, having a qualitatively unique situational richness along with a profound nutritive profile is one of man’s most useful and beneficial foods and is destined to be the Ancient Food of the Future.

Time to heal

Sorry I have not posted in a couple of days. I had to take time off to heal my left calf muscle. I pushed it to far to fast. My calves were not built up enough to run that far in my VFFs.

They really work your calves, so you need to take your time and build up to longer runs in them. It just feels so good to run in them that I went for too long of a run too soon in my training schedule.

I have rested now for 4 days and I cannot wait to get back on the road and on the trails. I think I will try to run a nice easy relaxed 3 miles tomorrow. I will let you know how it goes. Wish me luck!

7.5 paved miles in Vibram Five Fingers

Today I was on duty for the Navy, so I had to run 1.8 mile laps around our compound on paved surface roads in my Vibram Five Fingers.

It was great until my left calf started cramping. Had to cut the run short, I ran 7.5 miles. I wanted to run 14.5, but oh well, I guess those are the breaks sometimes.

I had my Camelback on with Gatoraid and I had "Chia Razz" bars from Nature's Path to eat. I think they had a lot to do with my energy level. I felt as if I could run a marathon tonight! I ate a Chia Razz bar about a half hour before my run and one about 3.6 miles into it.

Here is a link to the Chia Razz bars on Amazon. This is the cheapest I have found them and where I get mine.






The Vibram Five Fingers were great! I LOVE running in them! I will NEVER go back to traditional running shoes ever again! They have allowed me to start down the path of becoming the runner I know I can be.

My Minimalist Running Forum: http://forum.minimalistrunner.com

Recognition

I just wanted to give some recognition and thanks to the man who helped me find my way back into the sport of running.

Jake is a co-worker and an ex Marine, he is also a Vibram Five Fingers runner. He told my wife who worked with him years ago about the shoes, but for some reason we never checked into them. Recently I got stationed at a command where I have the opportunity to work with him. He and I talked often about the shoes and running barefoot.

Finally I decided to take the plunge and order a pair for myself. The rest I am writing about on this blog.

I just wanted to give a great big THANKS! to Jake! Thank you for helping me to re-light the fire inside me and to lead me to barefooting.

First run on pavement in my Vibram Five Fingers

Ran 6 miles in 1:10 on the paved surface roads of the Navy Base I am stationed on (Subase Bangor).

I felt good on today's run, not fast, but good. It took me a little while to get going and to work out the kinks in the muscles.

This run was on all paved surface roads with several good hills.
The VFFs felt good although running on surfaces other than pavement are easier and feel better. The really smooth sections of pavement did not feel natural and did not feel good. The rougher the pavement is the better it felt.

I know that I will get better at running on pavement in my VFFs the more I run in them. This is still my first week running in them and my first week getting back into running.

Off day 06 Aug 2009

I had one of the dreaded "off" days. I still wanted to work through it a little and get the legs moving some so I jogged 2 miles on the dirt/gravel perimeter roads on Base with my little one in his jogging stroller.
It felt good to put in some mileage even though it was not much. I am planning on a longer run tomorrow, so it will be all good.

Longest run to date

I ran 6 miles yesterday on the gravel/dirt perimeter roads on Submarine Base Bangor in Silverdale Washington where I am stationed in 60 minutes (10 min mile pace).

I really want to get a lot faster than that, but I guess you have to start somewhere right? :)

It felt great, the Vibram Five Fingers were awesome! I had no problems running on the gravel in them.
At the end of my run I did not want to stop running, but due to time constraints I had to. I am really loving this feeling of getting back into running again. I really miss being a runner.

I am so happy, I found that a store called Central Market near me carries Chia seeds in bulk! I can't wait to try some out. I really want to make up some home made energy gels for use while I am running the longer distances.
I am also really interested in the different uses for them. I will post more about them as I learn more.

My Minimalist Running Forum: http://forum.minimalistrunner.com

Run on Aug 4th

I did 2 miles on the Base perimeter gravel road in my Vibram Five Fingers. I felt great, the VFF were awesome! I hit a couple of rocks in such a way that they hurt, but over all I did not really notice the rocks. I actually like running on gravel in the VFF due to the massaging motion of the rocks on my feet.

I only ran 2 miles because I had our 17 month old baby in his jogging stroller and my wife does not like him to be too far from her, it is a mommy thing (a good instinct if you ask me).

I need to find a way to run with my son that I can pull him along behind me so I can use my arms for running. I hate running with a jogging stroller. I guess that is why it is called a "jogging" stroller not a "running" stroller. I did some looking online last night and I cannot find any pull behind. I have found ones for bicycles, but not for runners. Maybe I need to invent one and sell it? lol

Products you might also like

Here are some of my favorite products from Amazon that you might like also.

Dailymile.com

I found a new site that is a lot of fun, it is called dailymile.com, here is a link to my profile there: http://www.dailymile.com/people/Skypher

Come to the site and join, you can participate in challenges that you can compete against other runners for how much mileage you can run in certain amounts of time, you can make freinds and all kinds of cool things, as well as track your own mileage.

Running in my Vibram Five Fingers

I went for a 30 minute run on Friday on gravel roads and felt great. The only thing I have noticed so far from switching to running like this is that the balls of my feet are sore, and very tired. I know it will take a while to build up my muscles.

I also went for about a 2 mile run on Saturday pushing my 17 month old boy in his jogging stroller, he loves to go for walks and runs.

My wife and I went for a 7 mile hike on Sunday with about half on gravel and the other half on pavement. By the end of it we were both in pain. It is definitely going to take some time to get used to walking/running/hiking in these shoes.

Even though it is taking some time to get used to them and I am in some pain due to my foot not being used to using all those muscles it is definitely worth it. I love the way they feel, the way my feet are able to move and how they feel as if they are part of my feet when I am wearing them.

My Minimalist Running Forum: http://forum.minimalistrunner.com