I was shocked & saddened to read an article recently on the EPA’s website citing research stating that the average adult spends 90% of their time indoors. Do the math: that’s 21 hours, 36 minutes indoors and just 2 hours, 24 minutes outdoors. If that. No wonder we’re earning ourselves the label of the “indoor generation”.
Why does it matter? 1. If you’re outdoors, you’re more than likely somewhat active & not in front of a screen. 2. That same EPA article states there can be a serious risk from the cumulative effects of indoor air pollution, and that “people who may be exposed to indoor air pollutants for the longest periods of time are often those most susceptible to the effects of indoor air pollution. Such groups include the young, the elderly and the chronically ill, especially those suffering from respiratory or cardiovascular disease.”
So here’s the challenge: open the stopwatch on your phone- hit start each time you step outside and stop when you come back in. See how many outdoor minutes you can accumulate each day. Bonus points if you’re active while outside!
An article out this week on Forbes.com references RunRepeat.com ‘s “78 Science Backed Benefits of Weightlifting for Seniors” . To summarize, gains included:
Read the articles linked above, get the all-clear from your doc and work with a trainer to improve your physical and cognitive function and overall quality of life!
As requested, here’s a typical weekday’s food. Workout-wise, I did 30/35 min of fasted cardio before work.
5:15am: 32 oz warm lemon water, plus more water during workout
7:45am: Organic coffee with Foursigmatic Cordyceps Elixir and a few shakes of cinnamon while driving to work
9:30am: 17oz Hydroflask filled with warm water, lemon & ~1TB apple cider vinegar
12:00pm: “Health Insurance” Smoothie: I drink some iteration of this most days at work as I eat at my desk. Today’s included PlantFusion chocolate protein powder, ~2 c organic power greens (spinach, chard, kale & mizuna), 1/2 avocado; 1/3 frozen banana; 1/2 c organic wild blueberries, 1 TB chia seeds, few shakes turmeric. Also: 2 chopped carrots, 1 c celery, 1 c jicama with 6TB Trader Joe’s Sauerkraut with Pickled Persian Cucumber.
2:30pm: Organic Fuji apple, ~1/2 to 3/4 packet Justin’s almond butter
4:30pm: 25 oz S’well bottle with water & 2 drops lemon essential oil
5:30pm: 1c Butternut Squash soup & salad (2c mixed greens, 1/2c chickpeas, 1/3 c edamame, cherry tomatoes, red peppers, cucumber, 1/4 c quinoa, ~2TB homemade citrus dressing.
8:00pm: Hot cacao – 2TB Navitas Cacao with hot water & pumpkin pie spice, frozen banana with light smear of peanut butter & sprinkle cinnamon
9:30pm: Reishi mushroom elixir (switching up from my usual Natural Calm).
These lentils are on regular rotation around here, frequently as taco ‘meat’ or with brown rice & Brussels sprouts, just swap out the Mexican seasoning for allspice…
Into the crockpot, set on low for 6 hours:
Serve in lettuce wraps (or organic blue corn taco shells), topped with pico/salsa, avocado & sriracha