WAGS 07.03.2018 Chris's Carrapateira 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 Anne Swart to repair the damage! Can't think why!

Dr Anne

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!!