People who know me, know I hate eating rice.

I just don’t like the taste of it, and it seems like a waste of space.

However, since I have been running so often these days (in the region of 10KM on weekdays – 16KM weekend runs), I had to find an alternative. What I found was that potatoes make terrific substitutes. Researching deeper into my new energy boosting diet, I found the sweet potato. I had no clue, that sweet potatoes are actually a completely different vegetable than regular potatoes – did you know? They are not even in the same botanical family. The potato’s scientific name, Solanum tuberosum reflects that it belongs to the Solanaceae family whose other members include tomatoes, eggplants, peppers, and tomatillos. The sweet potato, on the other hand, belongs to the Convolvulaceae plant family and is known by the scientific name of Ipomoea batatas. The well-known flower called “Morning Glory” belongs to the same botanical family as the sweet potato. Wow.. news to me really!

photo credit – IITA

Sweet potatoes offer a host of nutrients and an impressive array of antioxidants. Even the Mayo Clinic recommend them because of their high nutritional value and lower starch content. Sweet potatoes are high in beta carotene, which the body converts to Vitamin A, shown in studies to slow the aging process and reduce the risk of some cancers. Sweet potatoes are also high in fiber, folate, potassium and other vitamins.

The “sweet” part of the sweet potato is what fascinates me, because it is in fact, less sweet, than regular potatoes. Usually when one food tastes sweeter than another, it’s because it contains more sugar, which also gives it the potential to make our blood sugar less stable. With sweet versus regular potatoes, it’s exactly the opposite. Sweet potatoes do not make our blood sugar shoot up, as much as regular potatoes, because they are twice as high in dietary fiber. And this is why nutritionists will tell you that sweet potatoes have a high glycemic index and are beneficial for diabetics. Well nutrition aside, I just love it because it tastes less starchy than white potatoes, but still gives you a great energy boost. Not only that, it doesn’t take a genius to prepare it, which makes it perfect for me. Just steam them up, and you are good to go. Oh, and I have tested them out -they do seem to make me run faster!

Today is the day I had to use it.

I felt a sense of elation when I slipped on my socks. The day had been hot and humid. Not necessarily a good day for some, but being a WHOA man, I like a little bit of warmth when I hit the road & trails.

Sometimes a breeze would blow by for a brief moment of respite. I dart across heavy traffic watching the frustrated faces behind the wheel, hopping over potholes, uneven pavements and missing drain lids (this is a prevalent evil on the sidewalks of Malaysia). When I reach the forest entrance, that immediate smell of jungle envelopes me. I like seeing the sun rays cut through the forest canopy, creating spots of light on the mossy laterite trail. In the forest you can only hear yourself huffing, puffing and your plodding steps as you leap over roots and uneven mud patches left behind by the thunderstorm the day before.  You are oblivious to the birds coming out for their evening feeding, the insects crawling about, the amphibians croaking, or the macaques sitting idly looking down on you. Today I  increased the intensity, going for the extra long lunge across uneven ground while descending hills and scaling up the steeper sections where I normally have to halt for breath.

Today is like any other grueling workout day, yet different.

Today, I am trying out a  Kiehl’s ‘dry run’ foot cream. The formula with absorbing volcanic perlite, witch hazel and soothing Aloe Vera supposedly primes your feet for cross terrain adventure by providing a long lasting dry feet to go the extra mile. The cream dries fast on the feet after application and has a cologne scent which I didn’t care much for but then again, it is because I’m a functional guy – as long as a product gives my feet the comfort and sustainable performance over a hard impact work out then it will be of good use to me. Cologne smelling feet might not be for all people but the dry feel and scent does help control feet odour after the run. Ultimately my feet felt a little less worn-out after the run.

It has been a good run.

I felt my heart bursting as I ran up the hills, my lungs screaming for deep gasps of air!  The long run home is a different test altogether – a test of endurance since there aren’t any hills to ‘conquer’. The intensity drops but this last stretch is the hardest because it’s… boring.

I get home. After some additional work out routines to strengthen my muscles and warm down stretches to release the ‘burnt’ muscles (lactic acid build up), I hit the showers with the Cross-Terrain ‘All-in-One Refueling Wash’. I wonder why it is called ‘refueling’ when it isn’t something you drank. It’s a hair and body wash with active ingredients, menthol, aloe vera, wheat amino acids, vitamin E and citrus oil. The menthol, citrus oil and aloe vera gave me the ‘refueling’ (refreshing, revitalising) feeling as I walked out the shower tingling like spiderman and enveloped in a fresh mint scent – a bearable scent for the men and good for the ladies!  According to the bottle,  the wash helps with shaving while in the shower and the light lather provides a faster rinse time. For the eco -minded and health-conscious, the wash is also 99.9% biodegradable, SLS/SLES free, and paraben-free.

The press release mentions Kiehl’s Cross-Terrain bodycare range, has been “adventure tested” in extreme conditions – cliff climbing, ocean diving, arctic trekking and long-distance hiking. This makes me wonder… has it been tested in the tropical outdoors? (other than by me) .. And who showers ever during arctic trekking anyway?

Cross-Terrain product range is Kiehl’s ‘head to toe’ bodycare system for the active male. There’s the body wash, foot cream, SPF 50 sunblock and anti-antiperspirant. Hmm.. where’s the face wash, and the isotonic drink?

To see how well it works, trek to your nearest Kiehl’s apothecary to test it out for yourself. Available September 2010 onwards.

Kiehl’s Cross-Terrain (Product Test)- for The Kiehl’ler in me.

All-in-One Refueling Wash, RM65 for 8.0 fl. Oz. / 240ml
Water & Sweat Resistant UV Skin Protector SPF 50, RM95 for 1.4 fl. Oz./40g
’24-hour Strong’ Dry Stick, RM55 for 2.5 fl. Oz./75ml
‘Dry Run’Foot Cream, RM65 for 3.4 fl. Oz. / 100 ml

Does Monday get you down and do you drag yourself through the day only to look in the mirror and see dark circles, crows feet and generally, a much older you? I’ve been reading the woes of Monday on twitter and decided on a post to cheer us all up.

Well, here are 7 foods that can keep you looking young!

Dark Chocolate

Clinical trials to date to show improvement in blood vessel function from consuming flavonoid-rich dark chocolate daily over an extended period of time. The Kuna people of the San Blas islands, off the coast of Panama, have a rate of heart disease that is nine times less than that of mainland Panamanians. The reason? The Kuna drink plenty of a beverage made with generous proportions of cocoa, which is unusually rich in flavanols that help preserve the healthy function of blood vessels. Maintaining youthful blood vessels lowers risk of high blood pressure, type 2 diabetes, kidney disease and dementia.

Blueberries
Expensive to buy these in Malaysia but a Study by researchers at an American University found that rats who where fed blueberries outperformed rats fed regular chow, on tests of balance and coordination when they reached old age. Compounds in blueberries (and other berries) mitigate inflammation and oxidative damage, which are associated with age-related deficits in memory and motor function.

Fish

Thirty years ago, researchers began to study why the native Inuits of Alaska were remarkably free of heart disease. The reason, is the extraordinary amount of oily fish they consume. Fish is an abundant source of omega-3 fats, which help prevent cholesterol buildup in arteries and protect against abnormal heart rhythms. Of course the source of the fish is important too – go for wild salmon vs. farmed salmon (some have been shown to be high in mercury). Uncontaminated water source is vital.

Nuts
Studies have shown that Nuts are a rich source of unsaturated fats, so they offer benefits similar to those associated with olive oil. They’re also concentrated sources of vitamins, minerals and other phytochemicals, including antioxidants. Be careful though some nuts are pretty high in cholesterol e.g. cashew nuts. Stick with the healthier almonds!

Wine
Drinking alcohol in moderation protects against heart disease, diabetes and age-related memory loss – Red wine being the best. Red wine contains oligomeric procyanidins as the likely ingredient in red wine’s polyphenols that contributes to heart health and longevity. Take note, moderation is key, i.e. drink one glass not one bottle!

Olive Oil
The monounsaturated fats in olive oil were largely responsible for the low rates of heart disease and cancer on the Greek island of Crete and in Italy. Of course now a days the advent of Junk/Fast Food and Coca-cola have made these countries catch up to the rest of the world in terms of mortality rates. However, we do know that olive oil also contains polyphenols, powerful antioxidants that may help prevent age-related diseases and keep one looking youthful.

Yogurt
While the age-defying powers of yogurt never have been proved directly, yogurt is rich in calcium, which helps stave off osteoporosis and contains “good bacteria” that help maintain gut health and diminish the incidence of age-related intestinal illness.

So, your mission this week is to ensure you get at least the 7 mentioned items in your diet, starting now. Wishing all my readers a stress free week.. stay young!

Books you might like:

SALT MYTHS
I can’t be eating too much salt because I don’t add it to my food – FALSE
About 75% of the salt we eat comes from everyday foods such as bread, some breakfast cereals, soups, sauces and sausages – so it’s easy to eat too much salt without adding any yourself.

Food has no flavour without salt – FALSE
If you’re used to foods that are high in salt, or adding lots of salt to your food, you could miss it when you first cut down. This is because our taste buds get used to high levels of salt. So, at first, you could find some foods bland without it.

But our taste buds can get used to eating less salt in about eight weeks and after that you’re more likely to enjoy food with less salt, or no salt at all. Salt can hide subtle flavours, so you might prefer some foods with less salt, once your taste buds have had time to adjust.

You can tell what foods are high in salt because they taste salty – FALSE

Some foods that are high in salt don’t taste very salty. Sometimes this is because they have lots of sugar in them as well, for example some breakfast cereals.
Also, our taste buds get used to high levels of salt, so you might not notice the saltiness of some foods. When people get used to eating less salt their taste buds become more sensitive. So sometimes when they eat a food they used to eat all the time, they are surprised to find how salty it tastes.

Only old people need to worry about how much salt they eat – FALSE
Eating too much salt can raise your blood pressure at any age. It’s true that you have less chance of developing heart disease or stroke in your 20s or 30s than when you’re older. But if you have high blood pressure when you’re young, you’re still at greater risk than someone the same age with normal blood pressure.

Sea salt is better for you than table salt – FALSE
It doesn’t matter how expensive salt is, where it’s from, or whether it comes in grains, crystals or flakes – it all contains sodium and it’s the sodium in salt that can raise your blood pressure if you have too much.

You need more salt in hot climates because you sweat so much – FALSE
We only lose a small amount of salt through sweat, even in extremely hot places. So there’s no need to eat more salt during hot weather. But it’s important to drink plenty of water to keep your body hydrated.

If I cut down on salt my body won’t have enough – FALSE
It’s actually very difficult to eat too little salt. This is because it’s in so many everyday foods, such as breakfast cereals, bread, soups, sauces and ketchup. And people in some countries survive on a fraction of the amount of salt eaten by people in the UK.

I’d know if I had high blood pressure – FALSE
Many people with high blood pressure have no symptoms, so you can’t assume that your blood pressure is normal if you haven’t had it tested. One in four people in the UK have high blood pressure and many of those don’t realise they have it.
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Information from eatwell.gov.uk

What are you views on dietary salt? Do you automatically reach for the salt at the dinner table, or are you so sensitive you jump at even a pinch too much of it in your food? For me, I generally like my food low in sodium because I simply do not like the taste of overly salty food. Unless the food is really bland, i rarely reach for table salt.

There is merit in cutting back on salt because much salt can raise your blood pressure, which triples your risk of developing heart disease or stroke.

* Cutting down on salt reduces blood pressure, whether or not your blood pressure is high to start with.

* When your blood pressure goes down, your risk of developing heart disease and stroke goes down too, whatever your age.

* If you have high blood pressure, cutting down on salt could lower your blood pressure after four weeks. Try to make this a permanent change to carry on seeing the positive effects.

* You may start to notice a wider range of flavours in food, as your taste buds adjust to having less salt.

Adults should eat no more than 6g of salt a day. Reducing your average daily salt intake for adults to 6g (or less) could reduce your BP and save your life the long run!

Top of the morning to you this Tuesday.. and wishing you a stress free day and a low, steady B.P.  Live Long and Prosper!