Adventure Travel and an Apology๐Ÿ’•

I am a terrible blog buddy! ๐Ÿ˜žย I am so sorry that I have not been paying attention to all your amazing and wonderful posts. I do have a feeble, but credible defense.

My adult children are both between jobs and done with college. Which means that when they call me up and say “mom, do you want to climb/paddle board/go on a hike/see a movie…” I say “YES!” You see, I know that this is a rare opportunity for me. Next summer, they will be working, and/or in graduate school, in other states. I am milking this for all I can while they are nearby! ๐Ÿ˜‰

The hubby and I have also been traveling quite a bit too. We recently went on an OARS trip for our anniversary in July. I have mentioned the OARS company when I wrote about adventure traveling. They organize and partner with local groups to set up adventures all over the world. This time we headed up to Bear Camp, at Chilko Lake in Northern Canada. This beautiful and remote property is owned and operated by Brian and Ashley, a married couple that hosts adventures all over the world! You can find out more about them at Iroamtheworld.com.

Granville Island, Vancouver

The first part of this adventure required us to drive up to Vancouver, BC. Having lived most of our lives in Seattle, we have been to Vancouver many times. But this was the first time we have ever stayed at Granville Island. What a treat!!! We were sad that we only had one night there.

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The island has running paths, ferry rides, paddle boarding… So many activities and in the heart of this amazing skyline.

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Check out these silos! The art work is vibrant and impressive.

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I found this building to be so unique.

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This pirate ship cruises around the island to the delight of many squealing kids!

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The local street market reminded me of Pike Place in Seattle. It is full of fresh foods, unique gifts and specialty foods. I took way to many pictures, but will spare you!

 

Getting to Bear Camp

Did I mention that this is remote?๐Ÿ˜ณย We boarded a small plane in Vancouver, and flew to Williams Lake. The plane held 18 passengers, with the pilots that makes 20 people total.

 

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Once at Williams Lake, we then pilled into a van and drove for another 4 hours to the camp. Many of us cited this bus ride as the low point of the trip. Still worth it to get there! But, a long dusty ride!

Arrival Time!

The main lodge, where we have our meals and meet for our activities, had our tent assignments and morning coffee drink orders! Yes, this is glamping!!

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This is tent #8, our home for the next 5 days ๐Ÿ˜Šย as seen from the lake.

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And, inside the tent…a king bed with lamps, heated blanket and beautiful wooden furniture.

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Some of you may be wondering about the facilities. Well, check out this gorgeous shower (one of three available for the guests). Each is hand crafted with the stones from the lake.

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And check out our view from the deck! The water is clear, clean (no filtration needed) and COLD ๐Ÿ˜ฌ. Canadian mountain water, all the way!

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The Activities

We only had three full days and wanted to spend as much time on the water as possible. We decided to brave the class I and class II rapids in the inflatable Kayaks on the first day.

It was actually raining a bit for most of the day. But we were supplied with full wet suits and were never cold!

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I was not good at this! And did find myself in a tree (or two!) but it was a blast!

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The second day we decided to attack one of the hardest hikes we have ever been on!

This is Mount Tuillan, it is 12 miles round trip, so that is 6 miles with 3000 ft gain, and back again!

 

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Finally, the views were starting to pay off about half way up!

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And then the top!

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We are smiling here, but actually suffering. So sore and the mosquitoes were the worst part!! ๐Ÿ˜ซ

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The biting bugs were so bad in fact, that we jumped on some paddle boards to get out onto the lake once we returned from this hike. Our theory was that there would be no bugs out there!

Look how clear this water is!!

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We really enjoyed the calm water, and the peaceful, relaxing time on the lake. Unfortunately, Dennis still managed to get a large bite while in the middle of the lake!

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After killing my upper body kayaking in the trees, and my lower body hiking the mountiain, I wanted something fun and simple for the last day. Fishing!! ๐ŸŽฃ

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We landed 8 fish between the three of us! We released them, but it was so fun watching the trout hit the lures. The water was that clear!

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The one activity that we did not do was horse back riding, but this is also available on this trip.

Now for something important, the food!

Of course we have to talk about the food! One of the hallmarks of an OARS trip is that they provide all the meals. And, they don’t skimp on that!

Our first dinner was served right on butcher paper, down the center of the table! I love this idea, and plan to steal it๐Ÿ˜Š

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Another dinner!

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Desserts were delicious too! ๐Ÿซ

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Dennis loved this vegan fudge.

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And, eggs Benedict anyone? Don’t you always make that when you go camping๐Ÿ’•

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All great things must come to an end, and it was time to make our long, long way back to civilization. Fortunately, we were spared the four hour bus ride this time! We took a float plane back to Vancouver. This was my first time on an amphibian aircraft and I was so excited!

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This time it was a family of 4 and us! 7 whole people on this flight, counting the all important pilot๐Ÿ˜Š

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Gorgeous views!

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And back to Vancouver

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From here is was just a simple 4 hour drive back to Seattle (thank you border control ๐Ÿ˜ฌ)

 

This was our second OARS trip and we enjoyed it just as much as our first, a decade ago!

When is the next one you ask? In 5 days!!!! Yep, our entire family -including a boyfriend and grandparents, are heading to Moab to raft a segment of the Colorado!

Thank you for hanging in there with me this summer!๐Ÿ’•

 

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A Guest Spot on “Loving the fifty something” blog!๐Ÿ˜Š

HI Everyone!

First, let me apologize for being behind on your awesome blog posts! I am back now and hope to catch up, but I have to admit that I have been chronically behind for months now! ๐Ÿ˜ณย And, we have three trips scheduled for August! I really hope to read your awesome words soon!

While I was traveling, Sam, from Loving the fifty something, published a guest post featuring me. She was kind enough to include me in her “amazing over 50’s” series! If you have not met Sam yet, she is a amazing over 50 herself! She surfs and mountain bikes and has a fabulous attitude about aging! Check out her blog and connect with an outstanding person!!

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Thank you Sam ๐Ÿ™!

You can see her write up, (and then follow her blog!) ๐Ÿ‘‡๐Ÿป

https://lovingthefiftysomething.com/2018/07/26/amazing-over-50s-guest-post-5/

 

 

A Yoga Retreat ๐Ÿง˜๐Ÿปโ€โ™€๏ธ, and I am the Caterer๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ ๐Ÿ˜ฌ

That’s a scary thought huh?! You might be wondering how this happened, I know I was!

Last January we went Mexico to attend a yoga retreat. I did a few posts on that trip. This was the same location as the previous yoga retreat, which we loved! Our yoga instructor, Lisa Shiflerย for both of those retreats, recently moved to Twisp, WA, 4 hours east of our home in Redmond. She told us that she was building a “yoga Shalla” on her property and would be holding retreats this summer.

We were all sitting at breakfast, talking about her plans when she said she was looking for someone to do the cooking for two weekends in June, during the women’s only yoga retreats. I blurted out “I will do it!” And she said “great!” ๐Ÿ˜ณ

What was I thinking!! After my head stopped spinning, I realized that this would be a great challenge and experience for me. And, with the first one in the books, I can honestly say it was a blast!

I had never been to Twisp before, which is located in the Methow Valley. I have heard great things about the area so I was excited to see the area. It is as advertised!

This is the Methow River, and it is so relaxing and I love the sounds of the water flowing along.

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I drank a lot of coffee sitting next to this beautiful scenery๐Ÿ’•

And all the blooms were out. ๐ŸŒผ๐ŸŒธ๐ŸŒนIt is sunny on this side of the mountains, as they get less rain than the Seattle side.

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Lisa’s yoga Shalla was so cute and inviting!

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Lisa decorated with articles from her two trips to India

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And, bought Mexican blankets, a nod to our other retreats .

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But I had a job to do! I made two desserts, both gluten free, dairy free as one of the ladies has Celiacs. Friday night we had a chocolate cake with bruleed bananas. Saturday’s dessert was this angle food cake with triple berry sauce and ice cream (for the dairy folks). Some of you may remember these from instagram, as I have been recipe testing for the last few weeks.

Then I had two brunches to prepare, both had gluten free options as well.

Our first morning we had crustless quiche, one with cream cheese and one without. There was also fruit salad, mango-orange Greek yogurt, gluten free granola, breakfast potatoes (not shown), cranberry & pistachio biscotti and sourdough bread that I had made a few days earlier.

Sunday’s brunch also included the yogurt and granola option, along with a French toast bake, gluten free pancakes and bacon.

Lisa also made some gluten free steel cut oatmeal both days and I never got to taste it! Hopefully I will next time๐Ÿ˜Š.

I am happy and proud to report that no one got sick!! That was my biggest fear, and we all were pleasantly full for the weekend.

The weekend wasn’t all about yoga, we had some creative time. We painted inspirational rocks from the river. I have a couple weeks to think about the next design and am hoping to come up with a better idea for my second rock!

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We also went into the town of Winthrop to do some shopping. I had never been there before, and found it to be a cute town. I have travel blogged about Leavenworth, a nearby town that has a Bavarian theme. Winthrop is fashioned after an old western town.

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This dude was in front of the Putt Putt Golf Course.

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Like most tourist towns, there were plenty of ice cream and coffee shops. I love the mottos and sayings of these two in particular!

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The weekend was a success! The 8 of us had a great time shopping, eating and stretching!

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The Yogis, relaxing and shopping

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Lisa, (left) is our instructor and Teena (right) also teaches in the Seattle area.

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And I am now thinking about what to prepare for the last week in June, when I will head back for the next, and final, retreat. Any suggestions??

 

A to Z Challenge: U is for UV Exposure

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This is a topic that has impacted my life in a couple ways. First, I am a natural redhead, meaning I have the freckles and white skin that often accompany that trait. As a kid I would burn instantly, but growing up in the Pacific Northwest it wasnโ€™t too much of an issue. The sun was only strong enough in the summer, and that is really only 2 months out of the year.

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This is the UV index for Redmond, Washington today. โ˜๏ธ

 

It wasn’t until much later in life, while studying comparative vertebrate anatomy, that I learned that my cells produceย phaeomelanin, the least effective of the two forms of melanin. My melanocytes, (the cells in our skin that produce melanin) do not make the brown pigment that allows others to tan more easily. If you are a burner like me, then you also produceย phaeomelanin, which are the yellow and red pigments. We are the freckled population!

I apply sunscreen everyday, yes everyday! My skin type is extremely sensitive to UV and we are constantly exposed, even on overcast days. I am concerned about all the effects of aging, not just melanoma.

Fast forward 40 years of so, and I now have a second home in Tucson, Arizona. This is a climate where the sun shines constantly! I have to be careful, but not as much as I thought I would have to be. Interestingly, as many of you know, things change as we age. I still have lots of freckles, but I don’t burn as quickly as once did.ย uv10

The UV index for the same date, in Tucson, Arizona. My environment has definetly changed โ˜€๏ธ

 

I thought it might be a good idea, with summer approaching, to take a look at our skin health. It is the largest organ of the body, after all!

Why do we tan in the first place, biologically?

UV light damages DNA. Melanin pigment is produced in an effort of the cell to aborsorb the UV wavelength, thereby protecting the DNA. The more UV exposure the darker the melanin pigment becomes in the outer layer of our skin. The lower layers will begin melanogenesis, a process to produces the melanocyte cells, which are full of melanin. Those cells move upward toward the surface of the skin, as you slough cells continuously. Once the UV stimulus is removed, melanogenesis slows and the dark cells are sloughed off.ย 600b0f283f4abfb1396fe84b6de96c05

If I get a “base tan” will I be better protected?

No. And that is going to bother some people. Regardless of what the tanning bed industry tells you, all UV light is damaging. The proof is the color of your skin!

All tans are signs of skin damage, regardless if the UV source is natural, or from a tanning bed! There are literally dozens of thorough, scientific studies to back up that claim. And still, people go to tanning salons, just as they continue to consume tobacco products in the face of overwhelming proof that cigarette are linked to cancer.๐Ÿ˜”

Melanomas are not the only damage: wrinkles, brown spots (age spots) and crepey skin are all long term effects from exposure to UV light sources.

If I don’t have a tan, am I getting enough Vitamin D?

Yes. Your body is incredible efficient at making Vitamin D and needs very little exposure to UV light to activate that pathway. In fact, the tan would be blocking the UV light from making the vitamin! There are far too many good sources of vitamin D that you can consume in your diet to justify the need to tan. At worst, you can take a supplement which would not harm your DNA!

Did you know?

National “Don’t Fry Day!” is May 25 this year! So, get out that sunscreen and apply generously and often!

References:

https://www.almanac.com/content/uv-index-chart-time-burn

https://www.epa.gov/sunsafety

https://oaspub.epa.gov/enviro/uv_search_v2?minx=-122.17978329999995&miny=47.62053510000008&maxx=-122.06778329999996&maxy=47.73253510000008

https://www.scientificamerican.com/article/fact-or-fiction-a-base-tan-can-protect-against-sunburn/

http://mentalfloss.com/article/50507/why-do-we-tan

https://www.skincancer.org/prevention/tanning

 

A to Z Challenge: S is for Staphylococcus

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You probably think I have lost my mind, and you are most likely right! But let me explain!

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They are actually cute, as long as they stay put ๐Ÿ˜Š

As an active person, who frequents gyms and yoga studios, and has some knowledge regarding microbiologics, I have a heightened awareness of โ€œdisease by contactโ€. I often get questions from fellow gym rats about MRSA. I don’t want to push any panic buttons, but thought it might be a good idea to talk about exactly what MRSA is, how it is transmitted, how we can avoid it and if needed, how to treat it.

Staphylococcus aureus is a common bacteria that colonizes 20-30% of the healthy population at any given time. It is estimated that 60% of us will have staph, on our skin or in our nostrils, at some point, and around 10-20% never have it on their person.

Why do some have it and others do not? That is personal genetics for you! Some of us have a more inviting living environment for this particular strain of bacteria. And, it is usually harmless as it goes about living on our bodies.

But that is the key point, on our bodies, not inside! Should staph breach our exterior defense and enter into the tissue or blood stream, then we may have a problem.

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I will give you a personal and embarrassing example of just how easy it is to become infected with staph from your own body! I had a hangnail on my thumb, probably from some exercise related event. I should have removed it with a nail clipper or scissor, but no. I was in a hurry, it was bugging me, so I bit it off with my teeth. Yes, I am an animal!๐Ÿ˜ฌ

One day later my thumb was twice the size it is supposed to be, and I knew I had a staph infection. I had bitten too close to the surface of the skin and caused a small tear. The staph entered and found a warm, moist environment and began to multiply like crazy.

Of course I was busy and didnโ€™t have time to go to the doctor. I also wanted to give my immune system a chance to clear the infection on its own, which happens often as our immune systems are incredibly competent. Apparently I overestimated my healing powers, because just 48 hours later I could barely bend my thumb at the joint.

I swallowed my pride and saw my doc, who laughed and said โ€œa PhD in molecular biology should know better!โ€ She was right, I should have and I still infected myself! After 2 weeks of a standard antibiotic, I was back to using my opposable digit with no ill after affects. Ego was still bruised. ๐Ÿ˜ณ

My experience has been, and will continue to be the norm. These stories donโ€™t make headlines.

So, what is MRSA?

Methicillin-Resistant Staphylococcus aureus. This strain of bacteria has acquired antibiotic resistance by living in a strict environment, such as those in hospitals. A hospital, or hs_id_hai_MRSAhealth care facility, is extremely clean and forces the bacteria to mutate to survive. Under this selective pressure, the bacteria have to acquire genetic mutations to deal with strong cleaning solvents, hot temperatures and multiple forms of antibiotics.ย  Those individual bacteria that hit the genetic jackpot will reproduce and provide the next generation with those specific genes, making this strain extremely tough to kill.

Hospitals donโ€™t only provide that extreme environment, they also have patients who are already ill, and have compromised immune systems. The act of surgery, intebation and catheterization are all breaches into the body that help facilitate the bacteria’s entry.

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Infections that occur while a patient is in the hospital are called nosocomial infections. Hospitals are required to publish their nosocomial rates of infection by the CDC and WHO, and the consumer can look up that data, if they are concerned about an upcoming procedure.

 

 

However, you can still acquire MRSA or other forms of staph infections outside of the health care system, that’s known as CA-MRSA, or Community Acquired MRSA.

Who is at risk?

CA-MRSA is transmitted by direct contact with a

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carrier, or contact with an object used by the infected individual. Athletes, particularly those who use mats or pads for their activities are at a higher risk of contracting staph infections. Think boxing, wrestling, gymnastics, yogaโ€ฆyou get the idea. Also, people living in close quarters, who share items in that environment, such as prisons, dorms, and barracks.

 

Hygiene is king!

You knew that was going to be the answer, right! Washing hands, taking showers, disinfecting mats and exercise gear, all of these are the best defense to contracting ANY infections.Cupping-Water

Keep cuts and tears covered at the gym, donโ€™t help the bacteria get into you in the first place. If you do become infected with something, donโ€™t panic or presume the worst!ย  The odds are great that you have a standard, treatable condition.

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MRSA can be effectively treated with strong antibiotics, in combination. Often the sores or blisters that result from the infection can be drained and they heal on their own. It is important to treat the infection before it has a chance to spread via the blood stream, that condition is called sepsis, or systemic and is far harder to treat.

 

I have to admit, I was really happy the other day when I saw the mats being cleaned at kickboxing! ๐Ÿ˜

Stay healthy my friends!๐Ÿ’•

References:

http://www.health.state.mn.us/divs/idepc/diseases/staph/basics.html

VISA; vancomycin intermediate SA,ย VRSA: vancomycin resistant SA

https://www.cdc.gov/hai/organisms/visa_vrsa/visa_vrsa.html

Antibiotics used to treat staph infections

https://www.ncbi.nlm.nih.gov/pubmed/16271060

https://www.merckmanuals.com/home/infections/bacterial-infections/staphylococcus-aureus-infections

CA MRSA

https://www.canada.ca/en/public-health/services/infectious-diseases/fact-sheet-community-acquired-methicillin-resistant-staphylococcus-aureus-mrsa.html

 

A to Z Challenge: Q is for Quizzes

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You see them all the time. “Test your knowledge of _____________”! I usually just close the box and move on. But, every once in awhile it is kind of fun to take a moment to find out what I don’t know, it usually turns out to be quite a lot!๐Ÿ˜œ

I decided to take some specific quizzes, related to Health and Fitness topics, and see how I did. I shared my results, no doubt you can easily best me!

I chose four different quizzes, but of course there are many more. If you want to play along you can find the quizzes in the links. Some advice, don’t rush, I did missread at least one question (probably more).

 

First up, a fitness related test

This quiz was centered around acronyms and jargon regularly used in classes and at the gym.

https://www.sparkpeople.com/resource/quizzes_start.asp?quizid=73

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My score: 10/15

Not my best result! There are quite a few terms for me to learn! ๐Ÿ˜

 

Next, “Are you a distracted diner?” quiz. These are obviously questions regarding dinning habits and mindful eating.

https://www.sparkpeople.com/resource/assessment_questions.asp?quizid=68

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My score: I received the grade of “Balancing Act”. I guess the quiz thought I was doing an ok job!

 

A quiz on reading food and nutrition labels accurately

https://www.sparkpeople.com/resource/quizzes_start.asp?quizid=64

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My score: 6/11. Geesh, I really thought I would do better on this one! Sadly my score was still better than the average quiz taker. There is plenty of work for me to do on this topic๐Ÿ˜ฌ

 

And finally, a quiz on health and fitness topics in general. A mix of questions, some of which we have talked about in the series.

https://www.medicinenet.com/exercise_and_fitness_quiz/quiz.htm

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My score: 14/15. I don’t remember which one I missed, I may have to go back and take it again, just because I am curious!

 

Take the tests and let me know how you kicked my butt!!ย ๐Ÿ˜…

 

Do you want more tests? Check out:

https://www.sparkpeople.com/resource/quizzes.asp

 

A to Z Challenge: P is for Protein

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Letโ€™s talk about protein today. There is this understanding that protein is the most crucial macromolecule that we can eat. It is also widely believed that we are not getting enough in our daily consumption. And, if you are active you must take in even more protein to be healthy. So, let’s find out if any, or all of that is true!

What is protein?

Protein molecules are long chains made up of smaller amino acids. The 21* amino acids that account for every protein on the planet (yes, just 21 make up all proteins, in all living creatures) and are used to make hair, bone, blood, anitbodies, hormones, collagen, muscles and enzymes, and more!aHR0cHM6Ly9pLmltZ3VyLmNvbS9SQTlEaVNjLnBuZz8x

 

Obviously this is an important class of molecules! You are capable of making 11 of the 20 amino acids whenever you need them. The other 9, known as essential amino acids, must be consumed through food.

Proteins also store energy, just as carbohydrate and fat molecules. In N is for Nutrition we talked about how the cell will break apart atoms to release the stored energy to perform cellular work. Well, the same is true for proteins. The cell can break down the large protein back into amino acids and release energy at the same time.

 

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If you are withholding carbs and fats in your diet and exercising, the cells are able to break down muscle fibers, muscle proteins, to get the energy they require. Remember the cycle of fad diets? How you will loose water and muscle, and gain back fat! This is how that happens!

 

Even though cells can break down protein, it is much harder do so than breaking down carbohydrates and fats. Making protein the cell’s last choice for its energy needs. So, in the long run a high protein, low carb diet will not work for weight loss.

Are we getting enough Protein?

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According to the USDA the average American consumes 69 grams of protein daily. That include vegetarians! An active 130lb female needs 65 grams of protein, so most of us are set! If you workout an hour, for more than five days a week, then you should bump it up a little more.

Can you consume too much Protein?

Yes! A diet too high in protein can stress your kidneys, and even cause heart problems. But, you would have to consume hundreds of grams of protein for a prolong period of time to cause this damage.

Can Protein cause weight gain?

chocolate-peanut-butter-protein-shake-ingredients-4_smYes! People tend to talk about protein as if it is a magical answer to all things diet related. Protein can help in building muscle, which burns calories, but protein itself is not calorie free! In fact: 1 gram of protein = 4 calories, 1 gram of carbs = 4 calories and 1 gram of fat = 9 calories. ย You need to consume protein to repair muscle fibers that are damaged during exercise, but if you eat too much protein, the extra will be stored and can cause weight gain. Obviously, if you are not limiting your portions of fatty protein sources you are taking in protein and fat.

So, what should you do?

Proteins-carbs-fatsBe judicious about your protein consumption. Be sure to have some form of lean protein at the start of the day, and a little at each meal. Include a protein snack 30-45 minutes after your workout. This is the magic window when your muscles need access to lean protein sources to repair the damage done during exercise.

 

Plant based protein sources are just as good as animal based and are very weightloss friendly! ๐Ÿ˜Š

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I do hope this clarifies some of your protein concernsย ๐Ÿ˜ƒ

 

References:

https://www.muscleandfitness.com/nutrition/gain-mass/8-things-you-should-know-about-protein

https://health.usnews.com/wellness/fitness/articles/2017-10-20/5-muscle-building-nutrients-that-arent-protein

https://www.webmd.com/men/features/benefits-protein#1

https://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/protein-diet-nutrition-facts/

http://www.nutrientsreview.com/proteins/amino-acids

*Selenocysteine is a recently discovered amino acid and is the 21st as it is found in protein synthesis. Ornithine was recently discovered but is a byproduct of urea formation so is not found in proteins.