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Life is like riding a bicycle - in order to keep your balance, you must keep moving.
- Albert Einstein
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Joy Riding 
Warm weather has finally arrived and it's time to feature one of my favorite activities - cycling! This healthy exercise, enjoyed by people of all ages, is easy to fit into your daily routine. Riding a bike to work, school, or the shops is a very time-efficient way to reduce your risk of health problems associated with a sedentary lifestyle.
Cycling lowers the risk of cardiovascular disease. Mainly an aerobic activity, it strengthens your heart, lungs, and circulation, helping to prevent stroke, high blood pressure, and heart attack. Another plus - biking doesn't contribute to air pollution.
Cycling improves strength, balance, and coordination. Pedaling uses all the major muscle groups. And biking is low-impact and non-weight-bearing, so puts very little stress on the joints; even people who have pain walking can do it.
Cycling, in combination with a healthy eating plan, helps with weight loss. It raises your metabolic rate, builds muscle, and burns fat. You can begin at a low intensity and build up to a more demanding workout. Riding 12 - 14 mph burns more than 500 calories in only 60 minutes. The fact that you can go much farther on a bike than you can walk boosts confidence, which helps you stick with it.
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Cycling can reduce depression, stress,
and anxiety. Exercise raises levels of endorphins, the feel-good neurotransmitters found in the pituitary gland and throughout the nervous system. Biking gives you a sense of adventure, a feeling of freedom, and the thrill of the wind in your face!
Cycling opens up worlds of territory to explore. There's nothing like rolling through vineyards, olive groves or fields of wildflowers, pedaling along the edge of the ocean, or soaking in the scenery from a mountain top. Whether close to home or afar, biking provides a more intimate view of everything. (Riding with the sheep in Puglia, above left.)
If you're in the market for a bike, head to a bike shop for expert advice on bike selection, proper fit, and accessories. Narrow down the choices by considering where you'll ride. If that's primarily pavement, go for a road bike or touring bike. If you're heading for trails and rough paths, a thicker-tired off-road or mountain bike is in order. And if you just want to ride to take care of errands, consider a cruiser or town bike, which has more upright seating and carrying capacity. And remember, while riding any type of bicycle, always wear a helmet.
Eat to live, live to bike, bike to work, work to eat.
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Food Focus: Chia Seeds 
Chia seeds, of chia pet fame, are tiny black seeds from Salvia hispanica, an herbaceous plant in the mint family, native to South America. Chia seeds were a dietary staple for the Aztecs and Mayans - in fact, "chia" is the ancient Mayan word for strength.
Only recently did chia seeds become known as a modern-day superfood, consumed by health-conscious people all over the world. They are non-GMO, naturally gluten-free, and usually grown organically. Chia seeds are rich in antioxidants that fight the production of free radicals, which can damage molecules in cells and contribute to diseases such as cancer. These antioxidants also give them a long shelf life - up to two years - by protecting the sensitive fats in the seeds from going rancid.
The lipid profile of chia seeds is composed of 60 percent omega-3s, making them one of the richest plant-based sources of these fatty acids - specifically, of alpha-linolenic acid, or ALA. It helps reduce inflammation, enhances cognitive performance, and reduces high cholesterol. Chia seeds are also rich in quality protein, much higher ounce for ounce than most plant foods.
The high fiber content in chia seeds keeps the digestive tract healthy, helps stabilize blood sugar levels, and lowers the risk of developing diabetes. When mixed with water, the outer layer of the seed swells, creating a gel-like, gluey texture. In your stomach, this creates a feeling of fullness and can result in eating fewer calories. Be sure to soak chia seeds in advance or eat them accompanied by a liquid. Talk to your health care provider before consuming them if you are on blood thinning medication. An abundance of the minerals calcium, phosphorus, magnesium, and manganese helps prevent hypertension and is important for energy metabolism and DNA synthesis.
Chia seeds are easy to incorporate into your diet. They can be added to porridges, puddings, and baked goods. You can also sprinkle them on top of cereal, yogurt, vegetables, or grain dishes. Use chia seeds to thicken sauces or even as an egg substitute in recipes.
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Recipe of the Month: Chia Seed Pudding
Prep time: 5 minutes (plus resting and chilling time)
Servings: 4
2/3 cup chia seeds
2 cups almond milk, preferably homemade
1 tablespoon agave or sweetener of choice
2 teaspoons vanilla
1/8 teaspoon cinnamon
1. Soak chia seeds in almond milk. Mix well and rest for 15 minutes. Stir with a fork, breaking up lumps, and rest for another 10 minutes.
2. Add agave, vanilla, and cinnamon and stir. Place in 4 dessert cups and refrigerate for at least an hour or overnight.
3. Serve cold; can be garnished with fresh berries.
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Westport Farmers' Market is Open!
For those of you in the area, visit 50 Imperial Avenue, Westport every Thursday from 10:00 a.m. to 2:00 p.m. Click here for more information. |
Happiness and healthy living are contagious! Please forward this newsletter to family members, friends, or colleagues who may be inspired by it.
All the best,
Sue
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