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The LifeNuts Challenge Continues ...

6/30/2013

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We are now officially challenging all the suburbs of Cincinnati and Indianapolis to see how many residents they can bring to this half-marathon challenge at the Indy Monumental Marathon on November 2.  We also want to challenge each of their running stores to see how many they can bring to the race. If you have a compelling story about how you're going to lose a lot of weight or how this challenge is going to change your life, you can send it to the marathon website.

Many times when I explain Mike Fremont's longevity, the typical reply is that, "Gosh, he must have good genes." Or, "How lucky he is." Well, yes, he is lucky to have discovered the secret of good health and a meaningful long life but he can't ascribe it to good genes as you'll read in his blog below.

Mike's Weekly Message: Sojourning with nature schedule, week of June 30, 2013:
Sun. Run 10
Mon. Quien sabe?
Tue. Run 5 or 10
Wed. Race canoe 3
Thurs. Run  5 or 10, or do 10K race
Fri. Race canoe 3
Sat. Qui sait?

Previous week:
Sun. Ran 5
 Mon. Raced canoe 3
Tues.Ran 10
Wed Raced canoe 3
Thu. Walked 5, ran 5
Fri.   Raced canoe 3

 Genetics? How Much of a Factor?

I wish I had the genes. If I had I would have been some kind of athlete, in wrestling, skiing, or tennis whilst young, or marathon running or canoe racing before I was 70. My fastest marathon was 3:20 at age 60. By then I'd run marathons for 11years with singular lack of distinction. The world record for a 60-year old man was 2:36. See what I mean? I don't have the athletic genes.

How about the health genes? I was a sickly undersized kid with serious asthma, got colds and flu and bronchitis and pneumonia.
In effect the only thing that prevents disease is our immune system. Mine clearly was not genetically superior. My world and national running records didn't begin until I was 81. As I see it, my change to a plant-based diet, at age 69, cleared my immune system of obstacles and permitted my abundant good health. It became so good that from 1991 to the present I have not had a cold, headache or stomach ache. Almost immediately after the diet change I lost the arthritis I had had in the neck, shoulder and fingers, the chapping of lips and hands in winter. The diet has to be responsible.

About the genes threatening breast cancer, an extremely important statistic would be what proportion of those with BRCA -1 or -2 genes get breast cancer who follow a plant-based diet, versus omnivores. Perhaps there have been such studies. If the cancer has been with us too long
before we change diet we may be forced to mastectomies. In other cases something so drastic as a diet change might seem preferable. If I had those unfortunate genes I would get onto the new feed ASAP!

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Sojourning with nature schedule, week of June 23, 2013

6/23/2013

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Sun. Run 5 mi.
Mon. Race canoe 3 mi.
Tues. Run 10
Wed. Race canoe 3
Thurs. Run 5, walk 5
Fri. Race canoe 3
Sat. Rest
Previous week:
Sun. Ran 15
Mon. Raced 3 in canoe
Tues. Ran 10
Wed. Raced 3 in canoe
Thurs. Ran 5, walked 5
Fri. Raced 3 in canoe
Sat. Raced 11 in canoe, Paddlefest
                      
           PROTEIN

FAQ on protein: Do vegans get enough?

Answer: don't worry - be happy! We need only 10 - 12% of our calories in protein. In our Standard American Diet we get 30 to 40 percent of our calories in protein which we are led to believe is the reason we are an unhealthy, obese and short-lived people. Most of that protein is ANIMAL, meat,
poultry, milk, eggs, fish and shellfish. There is something called vegetable protein that is subtly different from animal, in their different percentages of certain amino acids. For size, strength and longevity we give you the elephant, a convinced herbivore. You will find that certain vegetables, green stuff, have more protein per calorie than beef.

How much protein should you have? Toxicologists say, it's the dose, stupid! Too little water will kill you. Too much water will kill you with hyponatremia. There is a tolerable range of water. For protein we don't know what that range is, of animal, vegetable or a mixture. What I know is that ZERO animal protein has been superb for me for many years.

In sports, protein is for building muscle. It's the legitimate alternative to steroids. Enormous amounts of whey, soy and vegan protein are sold at $30 - $35 a pound, where a serving is say 20 grams. If we think we need extra protein and take it, our bodies may decide they don't need it all and excrete the extra. At marathons, pre-race dinners favor carbo loading. Vegans are ALWAYS carbo loaded. Common sense tells us all to sharply limit fat (oil is 100% fat), sugar and salt - so no Krispy Kremes!  - if you want to get the best results from a vegan diet.

Protein "sufficiency" is absolutely not an issue save in certain professional sports where heavy weight is important for performance, and therefore income. And that extra protein would be animal protein. Stop it when age limits your high performance! Otherwise it may limit your life!

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Sojourning With Nature - Schedule for the Week

6/17/2013

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This is Mike’s plan for the week beginning June 17, 2013:
Sun. Run 10 or 15 mi.
Mon. Race canoe 3 mi.
Tues. Run 10
Wed. Race canoe 3
Thur. Run 5 or 10
                                        Fri. Race canoe 3
                                        Sat. Race canoe 11 mi., Cincinnati Paddlefest
                                        Sun. Run 5

Week completed: June 10-16 maintenance events:
Sun. Ran 10
Mon. Raced canoe 3
Tue. Ran 5 ( temp. went to 84 deg.)
Wed. Raced 3
Thur. Ran 5 (rain, high wind, lightning)

ACTIVE PLEASURES OF THE AGED: THE EPA

The Elderly Paddlers Association is a canoe and kayak racing group. Our unassuming commodorial factotum is Bob Sadosky, aka our TAPIOCA, Temporary Acting Provisional Interim Orchestrator of Coalition Activities. Founded a few years ago, EPA is rigidly unstructured. Has no constitution, no dues, no by-laws, no meetings except occasional lunches at Subway or China Buffet or other cheap beanery. We have no written archives. Living members are archivals but not arch rivals.

We race at Winton Lake Monday, Wednesday and Friday usually at 7:00 AM over a GPS-measured 3-mile course. Ages of seven members - 60, 61, 68, 71, 71, 78 and 91. Because of the age factor and
different equipment we use handicaps so as to finish reasonably close. We represent seven 5-year age groups! We have different boats - kayaks, recreational canoes and racing canoes and one Standup Paddleboard. We're 5'-4" to 6'-3", 125 to 215 lbs. We keep records of our finishing times, some of us for 11 years, and watch miserably how we get slower every year! At least the older ones!

We meet before the day's winds pick up and before the motorboat fishing folk set out. We usually balk if it is lower than 55 degrees and the wind is more than about 5 mph, which slows us considerably. After a race we may paddle gently up a few of Winton's tributary creeks for the shady beauty, the turtles, Black-Crowned Night Herons, Great Blue Herons.

Some of us are militantly retired, and the conversation pre-and post-race may be about trail bikes, BMW motorcycles, camping trips wherever, large alligators, grizzly bears, sports nutrition for performance, and diet and health. Join us if you dare. 513-771-5087.

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Week Two in the LifeNuts Challenge

6/9/2013

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This past weekend a friend and I traveled to Williamson, West Virginia, to run the Hatfield-McCoy marathon, one of many celebrations during the annual Hatfield-McCoy reunion-festival. The families made peace a
few decades ago and a marathon was added about ten years ago in hopes of
attracting tourists as well as perhaps improving the community’s
health. National Geographic has been filming there for the past few months, probably in response to the success of the History Channel's series on the two feuding families.
Sadly, my friend and I witnessed widespread obesity – from old to very young. Maybe the overweight children working at the many water stops will take motivation from the runners and change their lifestyle. If they don’t, they’ll follow in their parents’ footsteps down the
path of disease and frequent medical visits. I noticed in the obituary section of the local paper that most of the residents died well before 75. 
     Anyway, my friend and I enjoyed the weekend; finished the hot and hilly marathon; and had the chance to give a presentation on LifeNuts. Hopefully some runners will take it back to their community. Now for Mike Fremont’s training blog and some words of wisdom from this 91-year-old LifeNut.

My Training Schedule for week of June 10, 2013:
Sun. run 10 miles
Mon. race canoe 3 mi.
Tues. run 5, walk 5 or run 10
Wed. race canoe 3
Thur. run 10
Fri.  race canoe 3
Sat. race canoe 7 in Dayton Classic on Gt. Miami and Stillwater rivers

What happened during the week of June 3 training, or really “ maintaining”, events:
Sun., Tue. ran 10 miles each, Thurs. ran 5, walked 5
Mon. raced canoe 3, Wed. ditto, fastest speed this season 36:54, Fri. raced 3
Sat. canoe cleanup of Little Miami River (debris, trash, plastics) approx 250 lbs.

ADDRESSING MIDDLE AGE ... whatever that is!

    Many of my friends, 60 and up, male, female or other, are healthy and athletic, but in my not so humble opinion they eat the wrong stuff.
    So I tell them they’re entering that stage of life when nasty things are increasingly likely to happen to their bodies. I’m disturbing their peace of mind by telling them that arthritis, strokes, heart attacks, cancer and diabetes are not random, chance visitations but are mostly diet- caused. (Bill Cosby: I am what I ate, and I’m frightened!). You are not innocent victims. You eat wrong and bring it on yourselves. I said so!     
    Don’t wait for it to happen. To get back the body you had as a kid, consult your weight, joints, girth, stamina and do something about it. Emulate Scott Jurek, the world’s greatest ultramarathon runner. He wrote the book Eat and Run and included some tasty recipes. He’s a vegan.
    With change you may live happily ever after. Your spouse may react with pleasure – or envy. There will be countless doctors you won’t get to know and many hospitals you won’t visit - except to see friends. And organ recitals you won’t be able to participate in with your afflicted compatriots.
    A few compelling information sources: Eating (a DVD); Forks Over Knives (a DVD); books - The China Study;
The Rave Diet; Prevent and Reverse Heart Disease; look up Dr. John McDougall, Dr. Neal Barnard, John Robbins.
    By the way, if you have a teenager with zits, take all milk products out of its diet for a week or two and see what happens!


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The 91-Year-Old Challenge Has Begun!

6/2/2013

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Now, this is an appeal to all runners, joggers, race walkers to contact your overweight friends and relatives to begin a five-month training program so that they can respond to a challenge from a 91-year-old. The Indianapolis Monumental half-marathon, November 2, will arrive more quickly than you can imagine. If we can pass this on to our many contacts, perhaps we can garner publicity to combat the epidemic of obesity which is crippling our country and raising our national debt, which will be passed on to our children and grandchildren. As promised, here is what Mike plans for next week.

Dr.Bob Kroeger asked me to blog here! I appreciate the honor! I'm Mike Fremont - the 91-year old marathon canoe racer and marathon runner who gets trotted out as a lifestyle example, much to my amusement.
    Under sentence of death in 1991 I changed my diet from standard American to plant-based: in other words vegetables, fruits, grains, nuts and seeds. No meat, poultry, milk, eggs, fish or seafood. Imagine: no cheese for 22 years! No chemotherapy, no radiation, drugs, pills or lectures! No doctors!
    Since 2003, through no fault of my own I seem to have amassed a number of world and U.S. speed records for 26.2 and 13.1 mile foot races. Seriously, I attribute these modest successes to the Whole Food Plant Based diet or WFPB, as T. Colin Campbell of China Study fame calls it, similar to a vegan diet. Maybe that's oversimplified... In advanced old age, to do endurance sports it's advisable to be free of distress - and in reasonable possession of most faculties. Also, bodies need to be accustomed to, say, 10 hours a week of "practice" (the 10 hours is to WIN, not just to run).
    Besides being an engineer, exporter and industrial distributor for 40 years I have had a 40-year career of river protection and restoration - national, state and local. Since 1994 I have worked to change the American diet to one more healthful, less costly and environmentally sane, and since 2009 to reduce global warming so we can continue to enjoy this beautiful life on earth.

Workout Schedule - Week of June 2nd
Mon. Race canoe 3 miles
Tues. Run 10 mi.
Wed. Race canoe 3 mi.
Thurs. Run 5 mi., walk 5 mi.
Fri.   Race canoe 3 mi.
Sat.   Unscheduled
Sun.   Run 10 mi.
Unscheduled: Push-ups, pull-ups

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    Author

    Dr. Bob Kroeger is the founder of LifeNuts. He's also proud to be a LifeNut.

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