Turmeric is an indigenous plant of the Southern part of Asia and grows wild in its tropical climates. A member of the ginger family, its roots are used as the primary source of the powder that is prepared for culinary purposes. The roots are boiled and then dried in an oven before being ground into the famously bright orange-yellow powder. The powder has a powerful aroma and a slightly bitter and hot flavor. A little bit goes a long way in Persian recipes.

Due to its vast availability and relatively low cost, turmeric is considered the poor man’s alternative to saffron and was dubbed “Indian Saffron” in Medieval Europe at the height of the spice trade. Even though turmeric and saffron have very different aromas, they both give much of Asian cuisine its distinct yellow color.

Color is very important in Persian cuisine, and the bright contrast that turmeric provides is a perfect fit for many recipes. One of the most common turmeric dishes is turmeric chicken with barberry rice (“zereshk polo ba morgh”). This is usually a homemade dish and is rarely found as a menu item at Persian restaurants. The contrast of the woody flavor of the turmeric chicken and the sour kick of the barberries is like a tasty tango on the tongue. The yellow and red colors play nicely together on a fluffy bed of perfectly separated long grains of white rice.

Powdered turmeric is a robust combination of chemicals, including 5% essential oils and 5% curcumin. Curcumin is a polyphenol in structure, meaning that it has a long chain of carbons with multiple ringed carbon structures. In the case of curcumin, there are two ringed phenols, one on each end. Polyphenols make great antioxidants as their structure allows them to grab and hold on to destructive electrons, preventing damage and inflammation inside the body. As an antioxidant, curcumin is 5-8 times more powerful than vitamin E. It can also neutralize the hydroxyl radical, considered one of the most dangerous oxidizing substances in the body. This is one of the main reasons turmeric is considered an antioxidant as well as an anti-inflammatory agent.

Unfortunately, in the United States, the Food and Drug Administration does a poor job of documenting the efficacy of natural herbal remedies for various illnesses, so we have to turn to research from all over the world with regard to the clinical uses of turmeric and curcumin. In order to provide more control, most of the studies are done on curcumin specifically, with clinical grade curcumin usually being a powder that is 95% curcuminoid compounds and above.

Most seasoned Iranians will tell you that their first experience with turmeric medicinally was a mixture with egg yolks placed on a swollen ankle or knee and wrapped in plastic or a towel. Mom knew best, but she may not have known that turmeric reduced swelling through its anti-inflammatory properties.

Joint pain is usually caused by inflammation as well and is known as arthritis. Curcumin has also been shown to reduce this type of inflammation. As a supplement, curcumin, or standardized turmeric, is found in brands such as Zyflamend and Traumeric. Some brands are found at local vitamin and grocery stores like Zyflamend and others like Traumeric are only available through doctors that prescribe nutritional therapy such as chiropractors, acupuncturists, and naturopaths.

A few double-blinded, placebo-controlled studies show favorable results for curcumin in the control of digestive issues like dyspepsia, indigestion, and ulcerative colitis. It seems to stimulate the production of bile, a substance made in the gallbladder that helps break down and process food in the digestive system. This is probably what makes most Iranian food made with turmeric more readily digestible compared to other heavy meals.

Some initial evidence is showing an ability for curcumin to help treat or even prevent various cancers like prostate, breast, skin, and colon cancer. The exact biochemical mechanism is unclear, but the antioxidant properties of polyphenols is a good educated guess. The best use of natural remedies is for prevention, and the best mindset to have for a long, happy, and pain-free life is one of disease prevention as well. Cancers are usually diagnosed very late and can spread very rapidly at that point, so any natural remedy used for treatment of cancer should be in conjunction with your doctor’s recommended treatment. Dr. Aggarwal of M.D. Anderson Cancer Center has studied its use in cancer for over ten years and says curcumin is one of the best tumor necrosis factor (TNF) blockers yet and a less expensive alternative to many chemotherapy drugs.

Alzheimer’s disease is a disorder of the nervous system where damaged nervous tissue causes loss of memory and a host of other symptoms. The prevalence of Alzheimer’s disease in India is less than 25% of the prevalence here in the United States, and that has prompted the study of curcumin on the disease’s markers in the cerebrospinal fluid and blood.

All of these promising uses of the curcumin in turmeric lead us back to the best way of using natural remedies for the improvement of health. Thomas Edison, one of the world’s greatest inventors and brilliant minds, once stated, “The doctor of the future will give no medicine, but will interest his patients in the care of the human body, in diet, and in the cause and prevention of disease.” Looking to food as medicine works best when health is considered on a daily basis rather than only when the body is in a state of disease. So enjoy a good portion of “zereshk polo ba morgh”, but go light on the rice and heavy on the turmeric!

Zan Magazine is an international English language publication focusing on women of Iranian descent.  Dr. Al Jameson is a proud member of the Zan Magazine team.  This article is reproduced with permission.  For more information, please visit www.zanmagazine.com.

Many people preach the concepts of wellness and others talk about saving the trees and the environment, but did you know that it is virtually impossible to separate the two? A wellness model I created a few years ago shows that our personal well-being is intricately associated with the world around us. Wellness is defined as the constant , conscious pursuit of living life to its fullest potential. It requires vigilance and effort to achieve self-improvement, and self-improvement is the only way to benefit the world around us.  To make the model more centered on the individual, human contact with the world was divided into five connections – energy exchange, senses, aesthetics, interaction, and abundance. Let ’s explore how some of these connections pertain to our environment.

Energy Exchange

Energy exchange is defined as the physical input of energy into our body in the form of food and the output of energy in the form of
mechanical work. The quality of our energy output is highly tied to the quality of our energy input or food sources. There are many
buzzwords today in relation to food, so let’s dispel some myths. Growing bad food is bad for the environment. Genetically modified foods were designed to be resistant to weeds and pests and allow foods to be grown with less chemicals. However, they have been shown to potentially cause organ damage in humans and actually lead to more soil and nutrient imbalances. The pesticides are not
much better, making super-resistant weeds that are even harder to kill. These pesticides also end up in the foods we eat, increasing the
risk of many diseases, including cancer.

So what is the solution?

Eat organic as much as possible. Organic foods are foods that are neither genetically modified nor chemically treated. There are many systems for rating organic foods, but the most consistent label is USDA Organic. Growing organically does have the one downside of not currently addressing world food supply issues, but organic farming methods are becoming modernized to address the concern.

Senses

Senses are defined as using our sense of touch and our five special senses to gather information from the world around us. It basically
defines how we perceive our environment. Good sensory input is essential to our well-being, and we have evolved to be kept alive through our senses. Even though we can live without one or two of them, our quality of life is definitely higher when they are all intact.

As our interaction with nature changes and becomes more limited, our perception of our environment becomes less positive. Ever
hear someone talk about escaping to the country for some fresh country air? How about spending time on a beach and hearing the
sounds of the ocean and smelling the salt water? Stress accumulates when we deprive our bodies of nature’s positive influences.

Taking the time to stay in tune with nature not only helps reduce stress but also leads to an appreciation of where food comes from and how natural resources are utilized. Removing the influence of artificial sensory stimulants like perfumes, dyes, and plastics can also help reduce toxic load on the body as well as the artificial load on nature.

Interaction

Interactions refer to fair and equitable exchange between an individual and the people, places, and objects around her. Quality exchanges between an individual and the environment include reducing carbon footprint, reducing non-biodegradable waste, and putting positive energy back into the environment. Whether one believes the research on global warming or not, humans do have a significant impact on the environment. Currently, this is the only planet we get to call home, so we have to take care of it. If the global scale is too broad, just imagine what would happen to a plot of land like a yard if it were constantly piled up with oil, paint, plastic items, and batteries. This would make it very difficult for anything to grow. Also, if something were to grow in this type of environment, who would want to eat it? Whether someone believes in the use of government to regulate the environment or not, each individual must take responsibility for the world around her. This does not mean that everyone has to go live on a farm either. There are plenty of improvements one can make in the city to reduce the environmental burden. Switching to LED bulbs rather than incandescent (too inefficient) or CFL (mercury vapors are toxic) is a good start. Some people recycle but most of them spend no time trying to reduce their usage of plastics and other disposable materials or use materials that can be used more than once like reusable grocery bags.

Abundance

Abundance is when a person leads a balanced life and has more to give than she needs to receive. It refers to concepts such as love, dharma, social responsibility, and philanthropy. It is very hard for a person to focus on their environment and its preservation when they are merely trying to stay alive or keep their head above water financially or emotionally. So as a society, we must help other individuals reach a balance in life so that they too can have abundance to give. However, before we can do that, we must reach abundance ourselves. Becoming a whole person is not easy and involves daily conscious effort. Striving for balance and wellness as individuals in a society and helping others do the same is the only path to the preservation and improvement of our planet. We are all connected to each other and our surroundings and—are inseparable.

Zan Magazine is an international English language publication focusing on women of Iranian descent.  Dr. Al Jameson is a proud member of the Zan Magazine team.  This article is reproduced with permission.  For more information, please visit www.zanmagazine.com.

Preventing musculoskeletal in juries is a difficult science to master , but the evidence for the basics are very solid. According to the American Chiropractic Association, 31 million people in the U.S. experience back pain, with over $50 billion paid for back pain expenses annually. Add to that other costs such as lost time at work and the toll on society one can estimated the expenses easily reaching into hundreds of millions of dollars. Though one cannot prevent all injuries, there are some basic steps to be taken to minimize the risk of injuries associated with any body movement.

Stay Hydrated

Despite some skewed research to the contrary, dehydration is a major contributor to low back pain and the onset and prolonging of other injuries, and this is possibly the easiest problem to fix. There are some simple rules when it comes to hydration. First, more is better for the most part. The minimum amount of water intake is a person’s body weight divided by two, in ounces. For example, a 150 pound person needs 75 ounces of water a day, or about 9 8-ounce glasses of water. One must also add another half a gallon of water for every pound lost during exercise. How does one know how much weight is lost during exercise? Weigh the body before and after exercising, almost all of the immediate weight loss is water lost through sweat and breathing.

Next, drink good water.

Tap water and most bottled water have too many contaminants and chemicals like chlorine, fluoride, microbes, lead, and plastics. These can all lead to a variety of health problems. Invest in a good home three-stage reverse osmosis filter, or even better, an ionizer with filter that converts the water into living water at an appropriate alkaline pH.

Finally , drink the water consistently throughout the day.

Carry a water supply with you in glass, steel, or BPA-free heavy plastic bottles. Carrying an entire gallon a day may be inconvenient, but a great measure of how much has already been consumed and a wonderful way to track daily goals. How do we know if the rule of thumb amount of water is enough? Another rule of thumb is that all urine besides the first urination of the day should be close to clear, unless you are supplementing with a large amount of riboflavin, a B vitamin that produces a bright yellow color.

Be Consistent

When starting a new workout routine, remember that the body is a dynamic machine that is constantly changing. This means that when it is dormant for an extended period of time, there are biochemical changes that shut down the factories needed for handling all of the exercise. In order to rebuild those factories in each cell of the body, start new exercise routines gradually and build up to more vigorous exercises over time. This allows the body time to adapt to the changes.

Make sure to warm up properly before each exercise routine and cool down and stretch properly after each routine. Use good form to prevent injuries as well. Even a small amount of weight lifted or moved without proper balance and posture can lead to problems. Get a good certified personal trainer for a few sessions if these concepts are new. The good ones will talk about injury prevention, posture, and core stability as priorities on the very first session.

Consistency means about two to three good workout sessions a week on a continuous, long-term basis. The sessions do not have to be long to be effective but proper form and control are very important goals for each workout session. Remember to always listen to the body. Some mild to moderate muscle soreness from a previous workout is okay, but any movement or exercise that produces pain should be stopped immediately. Always give the body time to heal and adapt to changes.

Get Checked

Receiving a physical check up by a physician prior to a new workout routine is not simply a legal disclaimer by health clubs. It is vital to know f the body can handle the types of exercises it is going to experience. A chiropractor can check the spine and all of the joints in the body as well as the balance of the muscles prior to starting an exercise routine.

Posture is also an important assessment.

This includes standing, sitting, and lying down postures as well as body postures during walking and other activities. Bad posture can lead to all kinds of joint and muscle problems. Some practitioners will even focus on the newer concept of checking the connective tissue for any signs of problems. Connective tissue holds the skin, muscle, and bones together and is the root of a lot of pain and potential injuries.

Another method of assessment that some practitioners use is known as a functional movement assessment. This system was developed by a physical therapist named Gray Cook. The basic assessment is a series of seven tests designed to evaluate the most basic movements of the entire body. A failing grade on this assessment can lead to a four-fold increase in injuries during exercise. It means that the body and the brain are not connected properly to handle the movements. Fear not though. There are corrective exercises that can be prescribed for each failed test.

Get Tested

The latest research shows that it is no longer just about good and bad cholesterol (HDL and LDL, respectively), but about the exact size of those cholesterol particles and how rancid they have become. In order to test for all of these factors, a company called Spectracell has developed a Lipoprotein Particle Profile (LPP) blood test that is the most comprehensive in the industry. Many find it more accurate and insightful than the gold standard Berkeley Heart Lab. Having this done once a year can be helpful in establishing course corrections for the problems. Knowing the numbers earlier can allow for easier and less invasive treatment options like nutraceutical supplementation rather than pharmaceuticals and surgery with potentially dangerous side effects.

A cutting -edge but important test that can be done to prevent all kinds of health problems including is nutrient testing. When the body builds all of those factories to handle the new amounts of physical activity, it needs building blocks that can only come from eating properly and  supplementing with good quality vitamins and minerals. This test is also by Spectracell and is called the micronutrient test. It analyzes over thirty vital antioxidants, amino acids, fatty acids, and minerals to see what is missing in the body. A therapeutic dosage of the missing micronutrients can then be taken under a doctor’s supervision to correct the problems.

Zan Magazine is an international English language publication focusing on women of Iranian descent.  Dr. Al Jameson is a proud member of the Zan Magazine team.  This article is reproduced with permission.  For more information, please visit www.zanmagazine.com.

Admittedly, as a guy, I will never experience the wonders and the horrors of carrying a baby for nine months. However, I’ve seen the anguish and the frustration on my pregnant patients’ faces as they go through the daily rigors of pregnancy. Here are the top three pregnancy pains and how to navigate them like a champion.

Low back pain
As the baby begins to grow in the womb, the belly is pulled forward by the weight, stretching the abdominal muscles and weakening them. The body makes up for this added weight in front by leaning the upper body back. These two features combined lead to an increased curve in the low back called a hyperlordosis. Now the spine is no longer lined up properly for the cushiony discs between the vertebrae to act like shock absorbers, leading to all kinds of nagging, throbbing, pinching pain.

Low back pain can happen relatively early in pregnancy but usually does not become bothersome on a daily basis until the belly begins to show in the second trimester or sometimes even later. Walking becomes uncomfortable, but the worst part is not being able to find a comfortable sleeping position. Lack of restful sleep can cause many other problems like mood swings, irritability, tiredness during the day and delayed healing from pain.

Though the only way to permanently get rid of this type of pain is to have the baby already, low back pain can be alleviated by wearing a soft, supportive brace or supportive pants. You also can try practicing yoga’s cat pose, arching your back while on your hands and knees. Instead of binding clothing or a bulky brace, certain types of kinesiology taping can be worn for a few days at a time to create a sling around the belly and provide some support for the weak and stretched abdominal muscles and overworked low back muscles. Make sure to have this done by a certified kinesio taping practitioner.

Sciatica
One of the most nagging and potentially debilitating pregnancy pains, sciatica can flare up as early as the first trimester. As the body undergoes hormonal changes to accommodate that new bun in the oven, a hormone known as relaxin kicks in and helps to soften some of the joints of the pelvis as well as relax the muscles of the uterus. The problem is that it relaxes other joints in the body too, like the ones in the spine and hips. This can cause pain in the joint between the hips and the tailbone known as the sacroiliac joint.

It also sometimes puts pressure on the big nerve that goes down the back of the leg known as the sciatic nerve, causing sciatica. This pressure can happen in a few different places along the sciatic nerve like at the spine, between the small muscles of the buttocks or farther down the back of the leg.

Sciatica can be identified by pain that specifically shoots down the back of the leg. Sometimes it goes down to the back of the knee and sometimes down the entire leg to the toes. This can make it difficult to walk, stand or move between positions.

Correcting sciatica caused by pregnancy is difficult without knowing where it is coming from. A visit to a chiropractor can help identify the location of the problem, as well as any other areas in the body that are needlessly tight or even areas that might be too loose due to relaxin. Alignments of the spine and other joints will give periodic but much-needed relief as they remain soft throughout pregnancy. Supportive kinesiology taping as well as specific strengthening or stretching exercises may also be recommended.

Labor and delivery
Now that nine months have passed and nothing could seem more unbearable than the daily pain and discomfort, it’s time to have the baby. Labor contractions kick in that feel like a never-ending kick in the stomach. Those few seconds seem like they last for days, and just when the pain subsides, it gets replaced by the thought of another contraction that is about to come in less time than the last one. Thoughts of just making the pain go away dance in the mind. Epidural injections and a Caesarean section now seem like wonderful options.

The delivery team seems to be rushing every aspect of the delivery to have the baby delivered faster and empty the room for the next delivery. Time is money after all. None of this sounds very pleasant, but some alternatives can help minimize the stress of this process.

Early in the third trimester, a doctor skilled in the Webster Technique can check regularly and help to make sure that the baby is properly positioned for birth. This by itself can minimize a lot of pain associated with labor and delivery and minimize the chances of a Caesarean section. To find a doctor certified in the Webster Technique, please visit www.icpa4kids.org.

Labor pains also can be minimized by activity throughout the labor and delivery process. Lying face up in a bed is the most unnatural position in which to give birth as it does not allow for the right alignment to push out the baby. This leads to prolonged labor and delivery times. Shorten this time by walking around, being active and stretching the low back and pelvic areas by sitting on an exercise ball during labor. These philosophies are promoted by many OB/GYNs and midwives. Opting for a midwife in Houston does not mean giving up the peace of mind of being in a hospital. A team of midwives works directly out of St. Luke’s Hospital, for example.

Though pregnancy is a natural part of life for a woman, it can also be very frustrating. Remember to breathe, pamper yourself and reduce unnecessary stresses. If it’s any consolation, half of the people in this world will never get to experience the joys of this miracle firsthand.

Published in the July/August 2011 issue, this article was written by Dr. Al Jameson and is reprinted with the permission of Total Body Magazine. To view this article in the full magazine, click here.

So what did I do to rehab the ankle?  I put microcurrent therapy on it a few times for extended periods of time along with my ArniCan Cooling Spray and kinesiotaped it almost immediately after the injury.  All of this and some stretching helped reduce the healing time.  These are all the exact types of therapy I use on my patients to help them recover from injuries faster.

Ever notice how the bikini models in a magazine or on TV seem to be much sexier than women of the same build in real life? Ever notice how “poised” and “graceful” are two words used to describe some of the world’s most amazing and intriguing women? The one factor they all have in common is good posture. With a little effort and attention, a winning posture can help improve appearance and mindset in unimaginable ways.

CHECK YOUR POSTURE
Screening for bad standing posture is fairly easy. First, stand in front of a full length mirror with your feet shoulder width apart and eyes closed. With your arms relaxed, march in place a few steps and then stop. Keeping your eyes closed, turn the head to the left, then right, then back to neutral. Open your eyes, and look for the following (see illustrations):
• Eyes and nose should be pointing straight forward and not turned slightly to the side. Ears also should be level and not one higher than the other.
• The left and right shoulder should be level with each other while relaxed.
• The upper body should be straight, not tilted to one side or the other.
• Each knee should be straight over the foot and not pointing in or out.
• The feet should be pointing forward with the insides of the feet parallel.

You can also have a friend take your picture so that you can analyze your posture more closely. Now repeat the same steps to analyze your posture from the side. This time, look for the following (see illustrations):
• Your ear should be directly over the shoulder.
• Your shoulder should be directly over your hip.
• Your hip should be directly over your knee, and
• Your knee should be directly over your ankle.

In other words, you should be able to draw a straight line through each. If you notice that everything is not aligned as it should be, move each body part until it is properly aligned. Does it feel comfortable or awkward? If it doesn’t feel natural, these six steps should help.

IMPROVE YOUR POSTURE
Relax and stretch. Yoga and Pilates can help improve the joints and relax muscles and tendons that have built up tension and stress. Movement is the only way to get fluids into the intervertebral discs, helping to improve height by an inch or two as well as keeping the spine healthy. It also brings fluid into the other joints, which reduces the risk of osteoarthritis.

Love the feet. The feet are the foundation of posture, and without good support from the three arches in the feet, they fall flat over time and start twisting the body at all the joints, including the ankles, knees, hips and even the spine. Wearing heels less or wearing heels shorter than two inches will go a long way to reducing the stress on the arches. Stretching the calves by leaving the foot flat on the ground and leaning forward at the knee will also help reduce the stress on the small muscles of the foot. Using a golf ball to massage the bottom of the feet at the end of the day can help reduce pain and increase circulation as well, all helping to improve the posture of the feet over time.

Eat your way to a good posture. Getting the proper nutrients can make sure the bones can support the weight of your new good posture and make sure the soft tissue that connects everything in the body stays stretchy and pain-free. Vitamins such as C, K and D are vital to good bone and tissue health as well as minerals like calcium, magnesium and even strontium. It all starts with a healthy base of green, leafy vegetables and low-glycemic fruits to get a good foundation.

Sleep it off. The position of the body while sleeping can lead to all kinds of posture problems. Imagine holding a bad position for eight hours every day, and that is what happens during sleep for most of us. Ideally, sleep happens on a comfortable mattress, lying face up and using no pillows. This aligns the head with the back, and over time, can get rid of nagging neck and shoulder pain.

Sit up straight. Most of us seem to be sitting all the time either at work or at home. Our bodies just were not designed to sit all day. It puts a lot of stress on the low back and shortens the hip muscles while weakening the back muscles. This causes all kinds of imbalances in standing and walking posture, like the rear sticking too far back or the stomach muscles being weak. If you work at a desk all day, stand up every hour and stretch for three to five minutes so the muscles can move and the joints don’t get dry.

Mind your posture. Keeping good posture in the forefront of your mind for a few weeks can go a long way to reaching posture goals. It takes about 90 days to retrain the brain before an action can become unconscious habit. Leave sticky notes on the mirrors at home, in all purses and at work with encouraging reminders to straighten up. Think about good posture when walking as well as when sitting or standing.

WHO ELSE CAN HELP ME?
Your go-to doctor for posture checkups, maintenance and correction is definitely a chiropractor. A chiropractor can help analyze standing and moving postures. He can check for advanced problems of the spine and joints like scoliosis (sideways twisting of the spine) and osteoarthritis and treat those conditions in many cases or refer the patient to an appropriate specialist.

A chiropractor also can evaluate advanced movements for sports and other physical activities to make sure there are not any posture problems that can lead to injuries. Some will even scan the feet to check for imbalances in the arches and how they affect posture. Remember to ask for appropriate exercises to rebalance the muscles that affect posture as well as tests that can find what nutrients are missing.

A podiatrist (foot doctor) can help address any changes in the shape of the foot that might affect posture like bunions, calluses and hammer toes, especially if you wear high heels. A nutritionist can help get the diet on the right track to make sure the body is getting what it needs to stand up and move straight.

Taking care of posture now will bring confidence and prevent many aches and pains in old age. So what are you waiting for? Finish off that sexy bikini body with some poise and head to the beach!

Published in the May/June 2011 issue, this article was written by Dr. Al Jameson and is reprinted with the permission of Total Body Magazine. To view this article in the full magazine, click here.

Speaking of which, here’s a recap of my current sponsors:

• Original Web Design Team
• Plants N’ Petals Weddings
• Passage To Paradise
• Kangen Water

If you would like to sponsor and be featured on this blog, my website, and on Facebook, please click on “chip in” to the left on the website.

	Mile Time	Mile Speed	Distance	Time	Speed
	0s	-	0.000 mi	0s	-
	11m 24s	5.26 mph	1.000 mi	11m 24s	5.26 mph
	11m 46s	5.10 mph	2.001 mi	23m 10s	5.18 mph
	12m 40s	4.74 mph	3.001 mi	35m 50s	5.03 mph
	2m 55s	4.69 mph	3.229 mi	38m 45s	5.00 mph
Summary			3.229 mi	38m 45s	5.00 mph

	Mile Time	Mile Speed	Distance	Time	Speed
	0s	-	0.000 mi	0s	-
	5m 12s	11.58 mph	1.004 mi	5m 12s	11.58 mph
	4m 52s	12.34 mph	2.004 mi	10m 04s	11.95 mph
	4m 14s	14.18 mph	3.005 mi	14m 18s	12.61 mph
	4m 47s	12.50 mph	4.001 mi	19m 05s	12.58 mph
	4m 56s	12.20 mph	5.004 mi	24m 01s	12.50 mph
	4m 56s	12.12 mph	6.001 mi	28m 57s	12.44 mph
	3m 38s	16.59 mph	7.005 mi	32m 35s	12.90 mph
	4m 31s	13.22 mph	8.000 mi	37m 06s	12.94 mph
	4m 48s	12.62 mph	9.010 mi	41m 54s	12.90 mph
	4m 22s	13.76 mph	10.012 mi	46m 16s	12.98 mph
	4m 31s	13.28 mph	11.012 mi	50m 47s	13.01 mph
	5m 40s	10.53 mph	12.006 mi	56m 27s	12.76 mph
	5m 25s	11.05 mph	13.004 mi	1h 01m 52s	12.61 mph
	5m 08s	11.72 mph	14.006 mi	1h 07m 00s	12.54 mph
	1m 26s	11.83 mph	14.289 mi	1h 08m 26s	12.53 mph
Summary			14.289 mi	1h 08m 26s	12.53 mph

The problem with today’s ride was that once again I didn’t have my GPS working. No worries. I had a pace car today! I’ve come to find out that equipment does make a bit of a difference. In the same gears and with the same cycling cadence, my dad was making much better time than I was. Luckily, I got my sister-in-law’s nice Fuji road bike that she hadn’t used in years and took it to the bike shop to get tuned up. I should be getting the bike back by the end of the week, so hopefully there will be a jump in improvement of my time. I’ll have to get used to the clips on the bike though and get some cycling shoes.

The weather was good today except for the usual wind in front of the Barker Reservoir dam and a fun run in the park causing some traffic. I also had some equipment issues with my water pak coming undone off of one shoulder. The top strap started riding up into my neck but I didn’t want to stop because I had good cadence going. We took a short break at the end of the reservoir to fix equipment and headed back.

Our time was not very good with all the issues, but we did the 14.5 miles in about 70 minutes. The Kangen Water has been good. It’s highly absorbable and has an alkaline pH, which is great for during exercise to replenish fluids.

Please consider sponsoring my first triathlon.  I’m about $500 away from my goal, and sponsorship gets you recognition on my website, my clinic’s Facebook page, and my weekly newsletter.  All additional proceeds will go to the American Diabetes Association, the triathlon’s official charity.

So I set the stopwatch on my phone to see about how long it will take and did one lap, 50 meters, in about a minute.  This is about what I expected, but even this distance wiped me out.  I definitely will be taking breaks every 50 meters to catch my breath while training until I get a little stronger.  So at this pace, in theory, I should be able to complete the swim in about 10 minutes, but my breathing and swim stroke are atrocious, which wastes a ton of energy.  I’ll be focusing on this as I train.  So I figure with some breaks, I should be in and out of the water in 15 minutes.

I’ll have to get some open water experience too so that I can learn to look in front of me (there will be about 100 people starting at the same time) so I don’t get kicked in the face and also to learn to take breaks without being able to stand up in the water or grab anything.  I honestly though that the running would be the hardest part for me but now I think the swimming will be the greatest challenge.  No worries.  That’s what training is for…