Cree Q5 LED lights

With winter rapidly approaching and me planning to ride all winter, a set of lights were deemed essential.
I wanted light that served two rolls the first being to allow cars to see me, and the second to allow me to see.
With an idea of what I wanted I had a look on eBay, I found a UK site selling a pair of front lights with a free rear light for the bargain price of £12.99 inc p&p. (eBay item No 380703723631)  I also ordered a pair of rechargeable batteries and charger at the same time £4 - since I am rubbish with batteries, these are from China and as such haven't arrived yet.
The order was placed and 2 days later a package arrived.

What's in the package ?
Two lights
Two handle bar light holders
two extender tubes (for the rechargeable batteries)
Two straps
Rear 5 led light







The rear Led light was fitted in seconds with the aid of nothing more than a screw driver.
The front light holders came with 2 inserts for different sized handlebars. Since my bars are 31.8mm (oversized) in the centre I only needed the smaller of the two inserts. with the holder fitted there was a small amount of movement over rougher ground, as such I fitted a thin layer of foam rubber to stop this movement.

What are they like ?
with a fresh set of batteries I set off into the darkness.
the lights have 3 modes, high power, low power and flashing.
since the first part of my journey was on the road I set one of the lights to flashing, ideal for annoying car drivers, but at least if they are annoyed they have seen me, Right ?
the second was set to low power.

the lights lit the road well and a light pattern could easily be seen through the street lights.

The second section was a cycle track with no artificial lighting and trees that create a tunnel, both lights set to high power, and a chance for me to play with the zoom setting, this goes from a pencil beam to a wide flood beam, the best setting in my opinion was one light set to pencil and the other to flood this provided localised light but still allowed me to see far enough into the distance to avoid any obstacles.

the third section of my test route was through the woods, the woods are pitch black, the lights do a good job of lighting the route and the switch is on the rear of the light so the can be operated without slowing down, I switched to the low power setting to save battery power when I was climbing and didn't need the light. I didn't know what battery life was going to be like and didn't want to be stranded in the dark.

 I needn't of worried as the light were still burning bright at the end of the final road section and my return home.
This was my first ever night ride and certainly won't be my last.

I can now ride winter long with confidence and most of all have fun all year.

Primal Diet

Day 3 of the primal diet  I decided on the primal diet instead of the full paleo (I like milk in my tea and coffee), and I have failed and cheated, I had a slice of cake for a double birthday celebration at work today, but its just a little set back, tomorrow will be a new day and I will get back on track.
Although I thought it would be a nice cake it made me feel bloated, the sugar gave me an instant high, but an hour later I had crashed, and felt really tired. and craved the rest of the cake.
maybe Mark Sissons the primal blueprint was right, (exert below)

Ingesting grains (yep, even whole grains, as we’ll discuss in detail in Chapter 5), legumes, and other processed carbohydrates causes blood glucose levels to spike (both simple and complex carbs get converted into glucose—at
differing rates—once they enter the body; we’ll use the accurate term blood
glucose to convey what many call blood sugar). This spike is a shock to your
primal genes, which are accustomed to natural, slower-burning foods. Your
pancreas compensates for this excess of glucose in the bloodstream (a condition that is toxic and can quickly become life-threatening, as experienced by
diabetics) by secreting excessive levels of insulin. While insulin is an important hormone that delivers nutrients to muscle, liver, and fat cells for storage,
excessive insulin released in the bloodstream causes glucose to be removed so
rapidly and effectively that it can result in a “sugar crash”: mental and physical
lethargy and (because the brain relies heavily on glucose to fuel it) a strong
craving for quick replacement energy in the form of more high-carbohydrate
food. This leads to a vicious cycle of another ill-advised meal, another excessive insulin response, and another corresponding blood glucose decline.


I would recommend reading Marks book to everyone, it is a real eye opener, and after todays experiment I am a total convert.

Paleo ?

I have been battling with weight loss since April when I decided that enough is enough and have gone from 240 lb + down to 179 lb but have reached a plateau, I have been doing a lot of reading this weekend and came across the Paleo diet and realised that I have been following it at about 60% -70% I have decided that I am going to take the plunge and jump in with both feet from Monday, I will follow 100% for 30 days and see if this kick starts the weight loss again, this maybe a little obscured as I have started a 50 press-ups in 30 days routine this weekend, but this shouldn't effect the outcome as I will measure body fat as well as weight.

 

What is the Paleo diet ?

 

The Paleo Diet is an effort to eat like we used along time ago,  and by a long time ago I mean . If a caveman couldn’t eat it, neither can I.

 Our Ancestors, Homo-Sapiens were hunter-gatherers. As they became REALLY good at hunting
and gathering our bodies adapted to that lifestyle over thousands of years.

during the agricultural revolution, our diet has shifted (but our genetics haven’t).
So, instead of loading up on meat, vegetables and seasonal fruits, we’ve become a species “dependent” upon grains—bread, pasta, rice, corn, and so on.
66% of us are overweight, 33% are considered obese, and those numbers are only getting worse.
Clearly something’s not right.
The Paleo Diet is an effort to go back to eating how we’re biologically designed to eat, allowing us to tap into our genetic potential and start living healthier immediately.

 

Since my wife tells me I am a bit of a caveman anyway this shouldn't be to difficult.

 

I will post bi-weekly updates as I go so I can see if there is any difference between this and the diet I am currently following.

Wish me luck !

 

 

 

 

 

For every pro there is a con

Looking through the internet is a frustrating waste of time and often leaves me confused, I have been looking through the various conflicting information about food commonly found on our dinner tables,
all of the below is information from other web sites and where possible I have posted links to the sites.
Lets get started !

Tea.
Pros -
 tea can reduce the chances of developing type 2 diabetes.

tea can help to reduce the risk of ovarian cancer.

Green tea is a preventive for heart disease and cancer, an acne cure and even a mouthwash.
 It is also thought to protect us from glaucoma and other eye diseases.

Tea is full of antioxidants, and can also help you lose weight.

 

Cons -
Drinking more than four cups of tea a day can increase women’s risk of developing rheumatoid arthritis.     http://www.telegraph.co.uk/health
Tea contains caffeine which is believed to contribute to the stiffening of arteries.


Eggs.

Pros.
Eggs are naturally nutrient-dense.
One large egg has a mere 70 calories but is loaded with 13 important nutrients.
Eggs are rich in choline, loaded with high-quality protein, lutein and zeaxanthin and antioxidants.
Egg is also a good source of riboflavin and vitamin B12. Eggs also contain iron, folate, vitamins B6, A, D, and E, selenium, and heart-healthy monounsaturated and polyunsaturated fats.

Cons.
Eggs are high in cholesterol.
Poorly cooked eggs increase the risk of Salmonella.
Eggs are high in sodium

Spicy Foods

Pros.
Hot peppers contain capsaicin, which speeds up your metabolism and can help with weight loss.
Hot peppers help to strengthen the walls of blood vessels, fight bacteria in the digestive tract, help fight the common cold,
Spicy foods produce endorphins and serotonin.

Cons.
Spicy foods can damage the stomach lining,
cause bad breath, cause heartburn, and destroy the taste buds.

Fish
http://www.fitday.com

Pros:
Fish such as tuna, salmon, cod, are good sources of protein, B vitamins, and potassium, magnesium, selenium and other minerals.
Fish is low in fat. Salmon, anchovies and whitefish have the highest Omega-3 fatty acid content. This type of fat is very good for cardiovascular, brain and joint health, to name a few.

Cons:
 According to the Food Allergy and Anaphylaxis Network, more than 2 percent of Americans report an allergy to fish and shellfish, with salmon, halibut and tuna being the most likely to cause the reaction. Some of these reactions can be severe and/or lethal.
The bigger fish is, the more chance of contamination by mercury and other toxins such polychlorinated biphenyls (PCBs). 

Undercooked or raw fish can contain many kinds of parasites (including tapeworms).  Be sure the seafood was commercially deep frozen and/or heated to at least 140 degrees to kill tapeworms and other parasites.

Wild caught fish such as salmon have more advantages over farm raised in that the fish are in their normal environment and not overcrowded or negatively affected by human intervention.


Roe (Includes fish eggs such as caviar)

Pros:
 This type of seafood is a very good source of protein and other nutrients for the serving size (about 4 grams in two tablespoons in caviar for example).

Cons:
 Some types of roe, such as caviar, are higher in cholesterol and sodium and may still have parasites.

Crustaceans (Include crab, crawfish, and lobster.)
Pros:
 Omega-3 and mineral content is high in this low-calorie food.
Cons:
 High in sodium, one crab leg can have more than 1,000 mg of sodium.

Undercooked crabs and other types of crustaceans and fish and even roe can contain many kinds of parasites (including tapeworms

Mollusks
Pros: Domestic shrimp, oysters, snail, clams, squid, conch and scallops are very nutritious with B vitamins, minerals and protein. They are very versatile seafood that can be prepared many ways.

Cons: Imported shrimp and scallops may have unwanted additives and can also contain parasites if undercooked.

These are just a few of the more commonly used foods, 

All foods have pro's and con's, the only way to survive in the food war zone is to use moderation, eat a well balanced diet and forget about the pros and cons, most importantly ENJOY your food and Enjoy LIFE.

stay tuned.

Good Morning friends,
The good news is the flu has broken and i am returning to health, the bad news is the weather has also broken, and after the one of the most fantastic summers i can remember, the sun has given up and let the rain back in, dark mornings and evenings are here to stay for a few months.

I have lots of posts planned, including a review on a set of bike lights as soon as they arrive, this should allow me to keep on riding over the winter. I have some new food and recipe ideas as well, and after trawling the net, an article on the conflicting stories we are subjected to every day.

On the major plus side  i stood on the scales this morning and was met by a nice sight, as i am getting closer to target it's getting more difficult to find the losses, so i am very happy with a 2Lb loss.

Thanks for your support and stay tuned.

Flu

Sorry for the lack of updates I have been ill with the flu, normal service will be resumed shortly

what is healthy ?

Reading through my previous posts and a heated discussion with a gentleman in the USA, it got me thinking, What is healthy ?
The comment that started the discussion was, why are you changing your lifestyle ?
To be Healthy ? this has very little to do with weight or fitness.

Let me justify this comment, I think that that being healthy means eating well, living well and not being ill every five minutes. I know this is different to other peoples ideas of healthy but why ?
the point of view from my American friend was Skinny = Healthy period.

I disagree with this, look at the picture to the right and tell me with convictions that she looks and indeed is healthy !
 She has very low body fat that's for sure, but she also has almost no muscle mass, and obviously not much in the way of a healthy diet.

Does large muscle mass and low fat mean good health ? low fat ?  I would say no look at the picture bellow, in my opinion the nicest looking are 15% for the male side and 25% for the women, which by coincidence is right in the middle of the healthy range according to the ACE.. (American Council on Exercise )






























  Large muscle mass ?  I ask why? although I would like to be slightly more toned I don't really need to be bigger, in my day to day life I can't remember thinking I wish I had bigger muscles, I wish I was stronger. I can understand that professional athletes train hard to reach the top of their profession or chosen sport, but why does the average Joe need massive muscles, if you ride or run the your muscles will develop as far as they need to, if you ride or run fast they will get bigger to compensate, but pounding weights at the gym for hours just to increase mass just for the sake of muscle in my opinion isn't healthy.

So in the context of my original comment to be healthy eat a well balanced diet, that is one that covers all food groups without the use of supplements. Live well, that is Don't smoke, Don't drink, get plenty of sleep and exercise, As a consequence your illness levels will be lower but most importantly ENJOY life Smile and have Fun.