03/05/20 06:07
We have been working flat out since my last post. The house is starting to take shape with; the majority of the kitchen fitted (we are waiting for the joiner to install the new window before installing the last two cupboards and getting the stone worktops installed), one bedroom is fully decorated (with a second well under way) and the cloakroom has a fully functioning tiled shower and sink.
All the work has rather taken it's toll leaving us feeling pretty exhausted and so we decided to take some time to enjoy our surroundings. Packing a small rucksack with water bottles and a packed lunch we set of to explore routes into Dalby forest. The Covid 19 lockdown meant that the car parks and visitor attractions were all closed and we had the whole area to ourselves, in fact the only person we saw during the whole of our 12km wanderings was a neighbour taking a similar opportunity to exercise her horse along some of the forest trails.
The Japanese have the concept of shinrin yoku or forest bathing, where you take time to connect with the calming spirit or energy of the forest. It is a meditative process that is reported help with depression, anxiety and sleep disorders. Practitioners, who run workshops, frequently make the point that it is not just taking a leisurely walk in a wood, but also requires periods of stillness that allow you to really link through your different senses to the forest around you. See the subtle shifts in light and shade, hear the quiet sounds of the breeze through the leaves or creak of a branch, smell and taste the air around you with its mix of earth and wood as well as floral scents of woodland flowers, but above all focus on the touch of the bark of the tree behind your back or the soft prickle of the pine needles you are sitting on. Focussing on your senses in this way closes down the noise of our usual lives and shuts off that constant flow of thoughts that race through (or round and round) our busy minds.
Needless to say but this was a day well spent.
20/08/19 14:57
Those of you who know me will, no doubt, be aware that I have something of a significant coffee habit. Over the years I have seen quite a lot of conflicting advice over the pros and cons of Caffeine and I have finally got round to reviewing as much of the evidence I can find to help support any decision making on health and, of course, ethical grounds.
What is Caffeine?
Caffeine is a naturally occurring chemical (alkaloid) found in up to 60 plant species. The most well known sources are Coffee Beans, Kola Nuts, Tea Leaves and Cocoa Beans. Other sources include Gurana Berries, Yerba Mate and Guayusa.
Is Caffeine good or bad?
Difficult question as the effects are influenced by whether you smoke (I don't), if you have liver disease (I don't think I have), the usual amount of alcohol you drink (more than I should), your diet (I love good food and drink), and some medications as well as the your genetic make up. There is also a suggestion that genetic make up will determine your tendency to seek caffeine or not (Ah that explains a lot!!).
Caffeine is a legal and widely used psychoactive agent. It reduces the inhibitory effects of the neurotransmitter Adenosine by blocking adenosine receptors, effectively ’taking the brakes off’ the brain. This results in an increase in alertness, wakefulness and improves the speed of thought processes. Excessive levels will result in agitation, anxiety, confusion and shaking / tremors. Caffeine also inhibits the enzyme phosphodiesterase in a wide range of peripheral cells. This effect results in an increase in intracellular cyclic AMP enhancing the activity of those cells, as a result caffeine can improve muscle function, cardiac muscle function and prevention of bronchospasm. It is recognised as a performance enhancing drug in many athletic disciplines.
Caffeine is rapidly and effectively absorbed following ingestion of caffeine containing substances. The amount absorbed is dependent on the amount consumed.
Caffeine’s effects will last for several hours, depending on the speed of its metabolism by the body.Caffeine is predominantly metabolised in the liver and certain types of liver disease including cirrhosis and hepatitis B or C may cause a reduction of the clearance of caffeine. It is cleared by cytochrome P450 enzymes, these enzymes have a wide variability in activity based on the individuals genetic makeup. The enzymes are also capable of being induced (where their activity /efficiency is increased) by certain drugs and foods.Regular consumption of caffeine will induce these enzymes, as will smoking and eating broccoli or brassica vegetables. The enzyme can also be inhibited by some foods and medications. Drinking Grapefruit juice reduces caffeine clearance.
Caffeine does not modify the motor or psychological symptoms of alcoholic intoxication nor does it cancel out the negative effects of alcohol on driving abilities. It cannot be used to sober someone up.
The European Food Safety Authority (EFSA) advises that daily caffeine intakes of up to 400mg and single doses of up to 200mg do not raise concerns when consumed as part of a healthy balanced diet and active lifestyle (400mg caffeine is equivalent to up to 5 cups of coffee per day). EFSA recommends lower levels for pregnant women, who are advised to limit caffeine intake to 200mg from all sources.
Caffeine has an effect on insulin release and cellular response to insulin. There is some evidence that long term moderate coffee drinking may reduce the tendency to develop pre-diabetes or even type 2 diabetes.
Caffeine stimulates brain function and moderate coffee drinking is associated with a lower incidence in the development of Alzheimer’s dementia.The mechanism is unclear because similar caffeine intake with tea does not clearly demonstrate the same effect.
The ethics of Coffee drinking.
Coffee comes with a whole host of ecological and ethical issues that most of us completely ignore. Probably the most significant ecological issue is that coffee is grown in some of the most delicately balanced ecosystems on the planet…..rainforests. Traditionally coffee was cultivated in the shade without harming the rainforest canopy, but the drive to increase yields, has led to many farmers clearcutting the rainforest to grow coffee in full sun. There is also an increasing tendency to use pesticides, herbicides, fungicides and artificial fertilisers. Removing the canopy increases erosion and speeds water run off contributing to downstream flooding and the chemical saturation contributes to contamination of water downstream. From an ethical point of view the major coffee giants all purchase from coffee plantations where working conditions are exploitative and resemble slavery with child labour, debt bondage or wage theft and complete disregard for health and safety. There is also an increasing problem with packaging waste, probably the worst culprits for this are those wonderfully easy coffee pods made from plastic but there are also problems with plastic packaging in the form of bags etc.
To summarise
Drinking coffee:
Perks you up, encourages wakefulness.
Stimulates and improves concentration and speed of thought, Long term moderate coffee drinking is associated with a lower incidence of Alzheimers dementia
Improves physical strength and endurance
Long term moderate use may reduce the tendency to develop pre-diabetes or even type 2 diabetes
But
It will interfere with restorative sleep
May contribute to raised blood pressure
May increase urination and urgency (if you have to pee often it may be related to your caffeine intake)
In excess will produce tremors, agitation, confusion and cause palpitations (where the heart beats irregularly)
And
You need to be mindful of where and how the coffee is grown and the conditions that workers are exposed to and the types of packaging involved.
Overall.
I will continue to drink and enjoy my coffee. I will do my best to ensure that the coffee I drink comes via ethical sources and that the growers receive adequate remuneration. I will not use Pod based coffee makers. I will do my best to avoid excessive coffee consumption (moderation in all things), but I will continue to blame my caffeine addiction on my genetic makeup.
17/06/19 17:24
I have managed two kettlebell sessions both 60 minutes each and four walks of at least 30minutes.
This can be viewed in a positive or negative light.
Positive; I exceeded my total planned exercise by 30 minutes
Negative; I didn't actually train every day.
Positives outcomes encourage and reinforce good behaviour
Over the next three weeks I will continue aim for the same target exercise regimen.
This week I am going to focus on improving the healthiness of my diet. No specific calorie targets simply avoiding excess fats and highly processed foods. Actually my basic idea is to reverse the behaviour of the last 21 years, where I have tried to replace sleep with Caffeine and Crap Calories.
1. Cut down on Caffeine
2. Fatty Sugary Rubbish also has to go
3. This leaves whole foods, vegetables and lean protein
OK doesn't sound too difficult as I quite like cooking. I will share any interesting or tasty recipes with you as I go along
Let's Do it.
The decluttering and downsizing continues apace. Still working as a team, one thing at a time, simple decisions and end with a clear process.
I have a tendency to keep receipts for everything, just in case I have to make an insurance claim. This means that I have boxes and boxes of receipts including those for items already disposed of. This is a total mess that needs sorting. I have started a spreadsheet inventory of the house. Photos of each room to help establish contents and photos of each receipt can be attached to the spreadsheet. Time consuming to set up but definitely space and clutter saving in the long run.
The house is on the market and getting lots of views according to the data, but no viewings in person yet.
Tags: De-Cluttering, Downsizing
10/06/19 13:04
In an earlier post I described myself as having put on a lot of weight, In fact my BMI confirms that I am morbidly obese. It is blindingly obvious that working towards early retirement and the change in lifestyle I desire must be linked with ensuring that I live as long and healthy a life possible. I know that I am a "stress eater" and that losing the stress of being a critical care consultant will help, but I need to reverse a significant number of bad habits.
Trying to completely change oneself overnight is doomed to fail
Perhaps this is where one of the lessons learnt from decluttering may help! in that you must not allow yourself to become outfaced by the scale of the problem but instead focus on one thing at a time. Completely solving a single issue is good for a number of reasons; Most important is that you have finished and solved that problem, each complete victory will make starting the next challenge easier and you will approach the next challenge with the expectation of a more positive outcome, and most important you will not build up a load of unfinished baggage that impairs your ability to manage.
Breaking old habits can be hard, though replacing them with better habits should, at least in theory, be easier.
The Basic Principles
1. Make a clear decision to develop a new habit, starting simple and achievable. If, for example, you intend to read for an hour a day then start by reading for fifteen minutes a day first.
2. Get a buddy (someone who can help when problems arise)
3. Action the habit regularly (ideally daily)
4. Commit to 30 days (it takes this long for the habit to become ingrained and automatic)
5. Leave notes to remind you of the course of action you have decided (post it notes on the fridge, alarms in your phone it doesn't matter simply something to give you an additional prompt.
Ok great lets start by making one change.
Currently I attend a kettlebells exercise on a weekly basis and circuit training sessions also weekly but I have dropped out over the last few weeks.
New Habit Objective to Exercise for at least 30 minutes per day. Include brisk walks, runs, exercise classes etc. M to act as my Buddy and I can feel a post it note and digital calendar campaign coming on.
Wish me luck
