WAGS 07.03.2018 Carrapateira: Chris's (mini) walk.

        Having missed a week because of hydrophobia, we just had to go ahead even with a marginal weather report, predicting the onset of rain in the afternoon. So we arrived at Carrapateira on a partially sunny 10C morning, with the cafe open, and all well except those walkers carrying injuries and ailments.
   Eight hardy WAGS turned up, Chris leading, heavily supervised by Antje, Rod with a strained fetlock, which only affected him when going up or downhill, so OK for a WAGS walk, Myriam coughing like a sailor on 40 Blue Liners a day, Frank , rather chipper and enjoying the (temporary) bachelor life, a couple of moles from the AWW, Ingrid and Yves, and myself wondering how to pad out the blog. Four Tilleys out of 8 wasn't bad, but Myriam and Chris could have helped the stats. Sasha and Shelly made up the walkers.

Before Chris' comprehensive report, a couple of matters arising.

'Bill Evans, a professor of human nutrition at the University of California, Berkeley who first described sarcopenia, said studies suggest that consuming protein and some carbohydrates within 30 to 40 minutes after a workout may have a greater effect stimulating muscle protein.'

       It was not just happenstance that I have insisted that WAGS walks culminate with a tosta mista or bifana specifically to stimulate our muscle protein after our exertions!  To save you the trouble of 'looking that up in your Funk and Wagnell's', sarcopenia is age-related muscle loss.

   The Internet now is full of click bait, thousands of lists, but apart from the self publicising young trendies, the bulk is made up of miracle diets for achieving some purpose or other.

Most include the phrase 'Research suggests' or 'Research shows' and they rarely  get round to elucidating or citing that 'Research'. An example that does (click on 'Research suggests':-

'Research suggests that older adults may benefit from protein levels that are higher than the current federal dietary guidelines' recommended daily allowance.' 

Now this is one I want to believe! It goes on:-

'Animal proteins including dairy, chicken, fish, eggs and lean red meat are complete proteins that contain all of the essential amino acids required for muscle growth.'

I should be virtually muscle-bound by now, rather than slightly portly and ashamed to look at my BMI.

'What else can you do? Regular cardiovascular exercise such as walking, jogging or biking  (check) is also important for preventing weight gain, improving your body's response to insulin and reducing the kind of fat that builds up deep inside your abdomen and leads to inflammation, which can contribute to numerous diseases including heart disease, diabetes, cancer and Alzheimer's disease.

Simply reducing sedentary behaviour by engaging in more active leisure time can also help.(check). Getting adequate sleep and managing stress is also helpful, as this optimises the hormones in your body associated with building muscle. (Maybe this is where I am going wrong)

What you eat, in addition to adequate amounts of high-quality lean protein, is very important. Besides reducing sugar and highly processed refined carbohydrates, our diets should be rich in colourful fruits, vegetables, herbs and spices, and moderate amounts of healthy fats including olive oil, nuts, seeds and avocado.(check) All of these foods help reduce inflammation and provide high-quality antioxidants to optimise muscle protein synthesis and maintain the health of existing muscle fibre.'

And then the final clincher:-

Finally, make sure to have your vitamin D levels checked by your doctor. Vitamin D levels decrease with age due to decreased production by the skin in response to sunlight, (plenty of that here) decreased sun exposure due to more time spent indoors and weight gain, which can lower vitamin D levels. (Oh no!) Low vitamin D levels have been associated with sarcopenia, so taking a daily supplement if you are low is important.

All these interventions are not only important for building and maintaining muscle, they are important for optimal health as you age. The sooner you build them into your life, the better your chances of not just living longer but living better.

Sounds sensible and allowing for occasional hedonistic lapses this is what I will do. Will you?

Back to the walk, and the only track we have this week provided by Rod, owing to battery failure and software glitches in the CB's equipment. (ignore the spelling - you know where we went and it was entered on a phone with big fingers while on the move).

Chris wrote a short summary, which I received before the weekend was totally ruined in Paris, over which we shall draw a veil.

Previously known as Chris's Carrapateira (mini ) Walk this variant was first undertaken to popular acclaim in October 2006. Needless to say that over the years it became ever extended to cater for the fit and healthy seeking a challenge, but was always considered to be a pleasant day out on the West Coast whatever the weather.
Dodging wind , heavy rain and hail storms eight WAGs, Paul & Myriam, Rod, Frank, Ingrid, Yves, Antje and myself plus respective dogs assembled at Cafe Bravo in the hope that there would be a window of fine weather before the forecast rainstorms blew in.
Taking the more level route, avoiding trig points and by only climbing one steepish hill we completed the inland loop without any drama and with the clouds building up but no sign of rain. Reaching the main road and with the prospect of a quick sprint to Praia do Amado the consensus was to return to Cafe Bravo by the shortest route with the prospect of rain coming in from the West. A wise decision which meant that we all arrived dry and were able to enjoy the excellent snacks on offer at the Cafe.
Plenty of time to complete the other half of the walk some other time.

Yes we were carrying a lot of walking wounded as I mentioned and the walk was adapted to current WAGS needs and despite being a little short in both time and distance, was ultimately considered satisfactory as an outing and well justified the protein we packed in at the end. There was a half-hearted suggestion from Antje to complete the other half in the afternoon, but this was largely and wisely ignored because as the last stragglers left Cafe Bravo, large drops of rain began falling and continued for some time!!

We set off towards the green fields behind Carrapateira

At the first stop, and just before the 'steepish' (brutal?) hill, Myriam handed out her signature hard liquorice energy tablets. Rod made the expensive mistake of trying to grind his with his molars, and  the molar crown lost. he actually looked quite happy at the prospect of another visit to Annie Schwarzkopf to repair the damage! Can't think why!

He was still talking quite aimably to Myriam some time later with no sign of pending litigation!!

The Mimosas were coming out well to replace the almond blossom washed away in the previous rains.

Antje contributed this shot, of a fine example of this variant.

Before long  ( and before the rain) we were back at Cafe Bravo....

where most went for the high protein bifanas to build muscle.

Rod's Galaxy powered ViewRanger provided some minimal stats.

But a little delving into the depths of the app produced a better summary:-

Well there we are. We overcame the sedentary - ate the protein, but alas the sun didn't give us our dose of Vitamin D, so keep taking the tablets!!

Saved for a rainy day

      The AWW had already expressed doubt that their walk would go ahead when they announced it the Saturday before, when weather reports were predicting a 90% chance of rain on the following Wednesday. The walk was definitely cancelled the evening before when the weather report was the same.
       The optimistic WAGS leaders for the week, Chris and Antje finally conceded defeat at 0727 on Wednesday morning when the forecasters appeared to have been vindicated, although there was a dry enough spell for them to take Sasha for a walk to Ponte da Piedade between 9 and 10. The decision was correct as we had a hailstorm shortly after midday. At least we weren't contending with 'The Beast from the East' as our countrymen had nicknamed the weather 'event' currently affecting the East of England and Scotland. In fact with the cloud cover we had temperatures of 15 or 16C in Lagos.
      But it was a Wednesday and something had to be done, even if it was only brain exercise in front of the computer.

    A little research uncovered a video attachment sent by a friend, from whom I normally receive cartoons and pictures of oversized mammary glands.  I stuck with it (you may not!) expecting a punch line or something witty, but alas (spoiler) it never happened! It turned out to be what the anonymous author considered to be a 25 bullet point recipe for a long healthy and worthwhile life. 
      I dislike these lists at the best of times, but this was unbelievably trite and led me to wonder what sort of person dreams these up, and turns them into a presentation which is sent all over the world.  Perhaps someone like myself with time on his or her (PC) hands on a rainy walkless day, but with higher ideals, morals and a comfortable existence.

  Here it is: 

    As I have repeatedly said, I wasn't going anywhere,  so I analysed it.   This is the result:-

#1  Agreed
#2  Possible - but not just before bedtime!
#3  I am not sure that a King has a TM for breakfast. Also the beggars staple of a fag and a bottle of desperately cheap plonk doesn't really meet my evening dining habits.
#4  Hmmm - I havent found a good TM or Bifana tree yet. Chips are good though.
#5  ..... and Easygoing, Ecstatic and Elegant.
#6  I try to avoid reflection - particularly mirrors.
#7  Pilates OK, unsalted crisps NO, who needs soda?
#8  Why? What's wrong with reading your Pad or your phone?
#9  Yes. Usually when M isn't talking to me!
#10  If only.........
#11  Walk yes - inane fixed grin no. I look unhinged enough already.
#12  It's all about ME.
#13  A few Doctors might dispute that!
#14  They should! I might have a gun!
#15  Note this one, Ladies!
#16  But I really need a new Porsche!!
#17  And it's getting shorter. I hate that!
#18  If only I could remember it........
#19  Speak to Her Indoors - she's in charge of everything!
#20  Plus ca change.......
#21  I don't remember getting Blessed.
#22  Call them what?
#23  The benefit of my advice.
#24  Unless they tell you...
#25  A matter of opinion. Some lives are fairer than others.

Now if you skipped or couldn't view the link, then I hope you are intrigued by the 25 responses. If not, you need to read the original advice and live by it!


     Further on through the day, while the reservoirs were visibly replenishing, I came across an article which made me think.   I like many of you have back pain from time to time, and I try to avoid it by refusing to do anything that requires me to 'put my back into it' as is commonly heard from those with good strong backs.  This, when I tried it made sense, so I will adopt it for a trial period. Unfortunately Katya, my Pilates instructor is young enough not to suffer from the effect of gravity and aging on a back that was designed before we stood on two legs.  She insists on some exercises at odds with this hip folding method. For those that haven't seen it, here is the article.

 SPARE YOUR BACK

   I sent the article to selected athletes and within an hour or so, it prompted this learned rumination from John H.

If ever I find myself having to bend down to pick up a feather in the future (instead of simply instructing a minion to pick up said pinion for me) well, now I know just how to do it.

In the same vein, I was browsing through today´s The Daily Telegraph and perused, perhaps rather more closely than I usually do -  because of the rain outside -  the Court Circular dated 27th February.

The bit in the Circular that caught my eye was this - and I quote:-

“By command of The Queen (note the capital T), Mr Alistair Harrison (Marshall of the Diplomatic Corps) received His Excellency Major General Dato Paduka Seri Haji Aminuddin Ihsan Bin Pehin Orang Kaya Saiful Mulok Dato Seri Paduka Haji Abidin at St James´s Palace....”

After I had finished creasing myself with laughter at the twenty one words used to name this guy (who is actually known to his mates simply as Aminuddin bin Abidin and is probably without doubt the very model of a Major General), I noted the inversion of Seri and Paduka in the titles held by both the son and the father. Could that be correct, or has the DT made a typo or, even worse, has Buckingham Palace cocked things up and is a Diplomatic Incident afoot?

So, as the rain continued to pour down, I consulted Wikipedia.

Blimey, if you ever want to read up on a subject of mindblowing complexity, try reading  “Malay styles and titles”. Any way, from that article, it seems that, depending on how he feels any one day the Sultan of Brunei confer the title of Dato Seri Paduka or, if the wind is from the north-north-west, Dato Paduka Seri.

So, perhaps, both the DT and Buckingham Palace got it correct, despite the complexity.

Final thought, since paduka is an Indian form of sandal, and since Malays as Moslems find footwear dirty and haram, one wonders why they bestow it as an honorific.

         Why indeed? Perhaps the gentlemen so honoured would be barred from entering the Kowloon Cricket Club in Hong Kong, where there was a large sign at the entrance forbidding wearers of "thongs and cutoffs". 

Remember this was the 80's when thongs were not akin to those nowadays, sported on the pleasure beaches of Europe, but was merely an Australian term for what we know as 'flip-flops'. Indeed, it is doubtful if a modern thong wearer would be ejected from the Club, but probably politely applauded as she sashayed round the boundary rope. The thong in those far off Colonial days was probably a simile for a paduka.  The cut-off was a T- or Polo shirt with the sleeves cut off, surfer style. 

     It brings to mind another sign outside KCC right through the 70's which clearly stated " No Dogs nor amahs", and an apocryphal sign many years earlier:-

 But that is a story for another rainy day.