Went to the lake with Roya late afternoon. Perfect weather, low 80ºs, sunny, water temperature 88º.
Swam across without stopping, about 100 strokes, 150 yds. Then leisurely swam along the opposite bank.
Did a water jog back, notice I said 'jog' instead of 'run'. This was just relaxed strides, not pushing hard like I do in the 60 stride intervals. It took a long while to 'jog' across the lake.
Lake swim
distance - 150 yd.
time - 2:40
Max HR - 158
Aqua jog
552 strides (R/L) - continuous
Avg HR ~ low 120s
Glad we went. Could have just stayed home and done nothing. Burned a few calories. Still doing daily pullups every morning. Today did 23 cheater pullups.
Really light. Yesterday at 140, today at 141 lbs.
Music
Tomorrow is a huge performance for me at the MTSU Music Convocation as one of the 4 featured faculty performers. I'm happy to play because it will probably be the biggest crowd and the most exposure to students and colleagues where I work than any event this yr. I'm playing Koyunbaba, an incredibly evocative piece that is really unforgettable for anyone hearing it the first time. I call it 'the machine gun' because of it's rapid fire final movement which is one of those pieces that sounds impossibly difficult but in fact it's not. 'Big bang for the buck' type piece. It has a huge dynamic range, really the biggest you can possibly get from an acoustic guitar due to the drone tuning specific to this piece.
Ready to rock.
A lot of oxalate with that salad are you taking calcium at the same time to bind it?
ReplyDeleteNo, arugula is actually low in oxalate and high in nitrates. Because it has minimal oxalates, the calcium and iron in arugula are easier to absorb. All my salad greens are 50%+ arugula. I try to avoid spinach, but Roya made this salad.
DeleteSounds like a plan Butt you can enjoy an oxalate packed salad if you take a chewable calcium at the same time as it will bind the oxalate and you will pass it out in your feces.
DeleteGood to know. Thanks.
DeleteOne more comment: absorption of calcium from supplements is different than from food, less than 500 mg (preferably less than 300 mg) it is absorbed slowly but over 500 mg there will be rapid uptake and blood calcium will spike temporarily and there is some data that says long term calcium supplements (1000 or more mg daily) increase CVD events. The data is not conclusive but the risk can be avoided by taking no more than 300 mg or so at a time. That won’t move blood calcium at all and is sufficient for binding oxalate when taken with the meal.
Delete1 c. of Almond milk has 450 mg of calcium. Maybe supplements are unnecessary? I have Calcium citrate supplements, Almond milk has Tricalcium phosphate (TCP).
DeleteAny chemical phosphate (any phosphate on the label) is not a good idea at your eGFR. Google AI says it should be strictly prohibited to save nephrons, Claud thinks that is overstated but says
Delete- high phosphate intake in early CKD may cause tubular injury and accelerate function decline, and one study found a more rapid eGFR decline correlated with greater phosphaturia in CKD stages 2–3.  
• Small interventional trials are promising: a one-year study in stage 1–2 CKD patients found dietary phosphorus restriction was associated with improved renal function and reduced markers like FGF-23
If you can get a calcium fortified almond or oak milk without phosphate that will probably work oat is better as almond milk has high oxalate.