Walking for exercise

I love to exercise. When I was a kid I liked hiking but loved mountain biking. I also played ice hockey and soccer in high school. When I got to college I had it all figured out and stopped working out. In my mid twenties I got into Yoga. After I met my wife we got into triathlons. When we hit the road I got into bodyweight exercise.

Recently I have been taking 1 hour walks up the highway that runs across the east side of our property. About 30 minutes up the road is a herd of Bison aka Buffalo.

This was prompted by this article in The Guardian last week:
Walking is a Superpower

Some people, I point out, don’t think walking counts as proper exercise. “This is a terrible mistake,” he says. “What we need to be is much more generally active over the course of the day than we are.” And often, an hour at the gym doesn’t cut it. “What you see if you get people to wear activity monitors is that because they engage in an hour of really intense activity, they engage in much less activity afterwards.”

Shane O’Mara

Basically we need to walk more for our bodies and brains.

One great thing about walking is that it requires very minimal equipment. If you wear clothes and shoes you can go for a walk.

Today I even downloaded the latest Neal Stephenson book – Fall – and enjoyed the first two chapters while enjoying the scenery.

Get out there and walk.

Being a regular

Be exceedingly friendly. That means (cringe) introducing yourself. Asking people their names and remembering them. Introducing yourself again. And again.
Tip well.
Have a go-to order.
Dine during non-peak times.
Go a lot within a short period of time.
Sit at the bar or counter.
If you are going to sit at a table, make reservations so they can track you.
If there is a host or greeter, get to know them. They are paid to remember faces.
Make a reservation on your way out.
Ask about what to order. Talk about things on the menu (or that came off the menu that you miss).
If there are other regulars, make small talk with them.
If you order a bottle of wine, offer your bartender or server a taste.
Go on the same day of the week to get the same staffers. Home in on one person and cultivate that relationship (but don’t be a creep, obv).
Go alone and try to stay off your phone.
— Read on om.co/

At one point someone told me that becoming a regular at a bar is a bad thing. The implication being that you are possibly drinking too much. This has been something that bothered me for a while.

After I met my wife this was no longer an issue. We like to eat and drink and be social. Part of that is interacting with the people who work where you are having drinks or meals. It is fun to learn more about everyone around you. Sometimes they surprise you with amazing stories. Sometimes they end up being nothing like whom you assumed they are just because they are currently working to serve you.

The article above has some great points about being a regular. At the end of the day you just need to be yourself, be interested is people, and not be a jerk just because your order took a few minutes longer.

‘It’s a superpower’: how walking makes us healthier, happier and brainier | Life and style | The Guardian

Some people, I point out, don’t think walking counts as proper exercise. “This is a terrible mistake,” he says. “What we need to be is much more generally active over the course of the day than we are.” And often, an hour at the gym doesn’t cut it. “What you see if you get people to wear activity monitors is that because they engage in an hour of really intense activity, they engage in much less activity afterwards.”
— Read on www.theguardian.com/lifeandstyle/2019/jul/28/its-a-superpower-how-walking-makes-us-healthier-happier-and-brainier

Fun article on walking and health. Put some on some shoes and go for a walk about!

WordCamp Denver 2019 – Arrived

Pressable the hosting company I work for has sent me to Denver for WordCamp Denver 2019. It doesn’t start till tomorrow but I flew in today to get ready for the show and enjoy one of my favorite cities.

Flew boutique air from Cortez to DIA and got some great views:

That’s my home!

Telluride from way above.

Then took the light rail to union station and am now enjoying some tasty beers:

More to come…

Vegan Mushroom Bourguignon With Potato Cauliflower Mash – Instant Pot – Vegan Richa

Vegan Mushroom Bourguignon with Potato Cauliflower Mash
Vegan Mushroom Bourguignon, served over Potato Cauliflower Mash. All Cooked in an Instant Pot together with PIP (pot in pot). Instant Pot Mushroom Bourguignon Vegan Gluten-free Nut-free Recipe, can be Soy-free
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Course: Main CourseCuisine: American, Gluten-free, Vegan Gluten-freeKeyword: Instant Pot Mushroom Bourguignon, vegan BourguignonServings: Calories: 235kcalAuthor: Vegan Richa
Ingredients
Mushroom Bourguignon:
2.67 tsp oil
0.67 (0.67 ) medium onion chopped
5.33 cloves of garlic finely chopped
13.33 oz (10.67 oz) sliced mushrooms mixed or white or cremini
0.33 cup (78.33 ml) brandy or whiskey or red wine or use broth
1 cup (100 g) chopped carrots
1.33 cup (134.67 g) chopped celery
1 tsp (1 tsp) dried thyme or 1 tbsp fresh
0.33 tsp (0.33 tsp) garlic powder
1.33 tbsp soy sauce ,tamari for gluten-free, coconut aminos for soyfree
2.67 tsp tomato paste
0.67 cup (166.67 ml) water or broth
1.33 tbsp cornstarch or arrowroot starch mixed in 3 tbsp water (you can also add 2 tbsp of the mashed potato mixture to thicken)
1.33 cup (40 g) of spinach or greens
Potato Mash:
1.33 large potato cubed small
1.33 cup (133.33 g) cauliflower florets (heaping cup)
1.33 tbsp olive oil
2.67 to 5.33 tbsp (NaN tbsp) non dairy milk
0.33 tsp (0.33 tsp) each salt garlic powder
(NaN ) black pepper to taste
Instructions
Heat the Instant Pot on Saute. Add oil. When the oil is hot, add the onion, garlic, mushrooms and a good pinch of salt and give them a quick mix. Cook for 3 to 4 minutes until golden on some edges. Add a tbsp of water if browning too quickly.
Add the wine and mix well for a few seconds to cook out the alcohol.
Add the carrots, celery, thyme and garlic and mix well. Add the soy sauce, tomato paste, 1/3 tsp salt (if using water or unsalted broth) and water/broth and give it a mix. Cancel saute. You can also add in 1 bay leaf and some rosemary for flavor variation at this point.
Place the steamer basket on top of the mushroom mixture. Add potato and cauliflower to it. 
Close the Instant Pot lid. Pressure Cook for 9 to 10 minutes (Manual hi pressure). Add a minute if using larger quantity of either mushroom mix or potatoes, or if doubling.
Let the pressure release naturally once the cooking is complete. Open the lid and carefully remove the steamer basket.
Put the pot on saute, Add cornstarch slurry and give it a mix (you can also add 2 tbsp of the mashed potato mixture to thicken). Add spinach or baby kale and black pepper and mix. Bring the mixture to a boil to thicken, then cancel saute. Taste and adjust salt and flavor.
Meanwhile. Transfer the steamed potato and cauliflower to a bowl and mash roughly. Add garlic powder, salt, pepper, olive oil, non dairy milk  and optionally fresh/dried herbs of choice(eg. thyme, rosemary, chives) and mash well to preferred consistency. 
Serve the mash layered with the mushroom bourguignon. Garnish with some fresh thyme or basil and black or white pepper.
— Read on www.veganricha.com/2018/10/vegan-mushroom-bourguignon-instant-pot.html