5 Benefits of a Wood Shop Dust Collector

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A Shopsmith wood shop dust collector
A Shopsmith wood shop dust collector

When most beginning woodworkers are setting up shop or experienced ones are upgrading, what first comes to mind? Tools, benches, and fixtures. But here’s a woodworking tip for you; it pays to first consider an investment in a wood shop dust collector system. Here are 10 of the most important reasons.

  • Sawdust is a royal pain. Shavings, dust, and chips accumulate very quickly. Fine dust fills the air until it settles somewhere, such as the surface of your current project that you are putting a finish coat on, applying putty to, or gluing up. And it goes without saying that you won’t make any points with your spouse when you inevitably track it into the house.
  • Sawdust is a definite fire hazard. It only takes one spark from your grinder to get things going. And if you are not storing your flammables properly you are compounding the problem. Even fine dust that sifts on top of lighting fixtures and electrical boxes has the potential to light up your day — and not in a good way!
  • Sawdust is a great candidate for recycling. Having the dust collector consolidate it while you work on your table saw, band saw, or other piece of equipment takes half the effort out of the process. It can be used to make sweeping compound (which you can use or barter). Hardwood is a great soil amendment for your garden because as it breaks down it feeds the soil with beneficial nutrients.
  • Fine sawdust is a health hazard without a dust collector. It can hover in the air for hours where it enters your sinuses and lungs. You can end up with allergy issues and congestion. The effects accumulate over time meaning that they can build up over the course of years even if you don’t notice a problem for a while. Exotic woods can be outright toxic. I had an x-ray several years ago and they picked up a spot in one lung. Turns out it was a “calcified nodule” which results when you breath something in and your lung isolates it by coating it, much as an oyster creates a pearl from a grain of sand over time. Was it from woodworking? Quite possible after 20 years as a carpenter.
  • Dust collection extends the life of your power tools. If chips or even dust is removed immediately, friction on moving parts is reduced greatly. When sanding, your paper will take longer to clog, saving time and money. It figures that sawdust from any wood containing moisture or sap will gum up a heated machine fairly quickly.

These are just 5 important benefits of a wood shop dust collection system. Yes, it is an expense but in the long run it will save you time, money, and your health.

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Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Basil: a Savory Addition to Your Herb Garden and Kitchen

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Fresh-cut basil
Fresh-cut basil from my garden

The basil pictured above is fresh-harvested from my garden in preparation for making pesto (yum). Believe it or not, it is a member of the mint family. It is also known as great basil, sweet basil, or for the scientifically-minded, Ocimum basilicum. Whatever you call it, it’s delicious and an essential part of any foodie’s herb garden.

All other things aside, consider the economics of the situation — you can buy a plant from the nursery, or even Walmart for crying out loud, for the same price or cheaper than a plastic-wrapped one-time-use bundle from the grocery store. Who knows where that came from? Mine is organic and two minutes from plant to recipe. Why is there even a comparison? I understand that even apartment-dwellers can grow it in the kitchen window or better yet, a balcony if you have one.

Health Benefits of Basil

Most of the studies that indicate that tulsi (holy basil) was used to determine benefits. Tulsi is traditionally used for religious and traditional medicine purposes, and for its essential oil. It is widely used as an herbal tea, commonly used in Ayurveda.

  • Supports liver health.
  • Fights cancer. This is due to the phytochemicals present by increasing antioxidant activity, changing gene expression, triggering cell death, and slowing cell division.
  • Supports liver health.
  • Protects against skin aging. This effect is from using basil extracts in topical skin creams to improve skin hydration and reduce roughness and wrinkling. Eating it will not provide the benefit.
  • Supports cardiovascular function. The theory is that it lowers blood pressure due to the plant’s eugenol content. This can block calcium channels in the body, lowering high blood pressure. Calcium channel blockers are a popular class of blood pressure medications.
  • Boosts mental health.
  • Reduces swelling and inflammation.
  • Fights infection. A study in 2013 as reported by the US National Library of Medicine showed that sweet basil oil was effective against E. coli bacteria. The researchers determined that certain preparations of basil oil could help treat or even prevent some varieties of infection.

Recipes for Basil

It goes without saying that basil can be added to almost any recipe but here are a few of my favorites. Try them all. These are recipes that I have either invented or morphed together from several traditional recipes and modified to my taste. When I get into the kitchen to experiment, my wife invariably says, “Oh no!” But never fear, she has approved all the ones below.

Obviously, basil can be added to a variety of dishes whether you are going for taste or the nutritional value. But to ensure freshness, availability, and organic quality, plant it in your herb garden.

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Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

A History of American Medical Insurance

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Medicare health insurance card and benefits
Medicare health insurance card and benefits

Today we are surrounded by so much high-tech medical apparatuses and procedures that we take them for granted. For example I recently had laparoscopic inguinal (groin) hernia surgery. No scalpel slashing, just 3 punctures. All the work was done microscopically and I was on my feet withing 3 hours.

But it wasn’t always that way. More than 90% of commonly-accepted medicine did not even exist in the 1950s. One of the consequences is that people, average people, not just the monied upper-crust, are living longer. A greater understanding about things like controlling high blood pressure adds years and quality of life.

The Cost of Modern Medicine

It should come as no surprise that all this progress comes with a cost. In fact, it has been rising faster than any other expenditure when looked at on a national level. Flash back if you will to 1930–we spent $2.8 billion on health care. That equates to 3.5% of the gross domestic product (GDP) or only $23 per person.

In 2015 that rose to $3 trillion. That’s $9,536 per person or 15% of GDP. During the 1980s medical expenditures rose by 117%. Of that, 43% can be attributed to inflation. 10% can be attributed to the rise in population and longer life expectancy. 23% was due to new technology, medicines, and treatment innovations. The remaining 24% is due to another instance of inflation that resides totally within the medical community. This last number tells us that there is a lack of oversight and cost transparency. There is no financial propping up as with the banking, agricultural, and auto-building industries.

The Transformation of Hospitals

It was only in the 1850s that the medical community realized that diseases were caused by microorganisms. This became known as the germ theory of disease and it was indeed revolutionary. It led to research that was to begin to focus on preventative rather than just curative treatment. Rabies was banished from human population in 1885. Diphtheria and whooping cough were brought under control. When milk began to be pasteurized the death rate of children went from 125.1/thousand to 15.8/thousand in 1925.

In 1873 hospitals, of which there were only 149 in the country, were more like hospices; the poor and and deathly-ill went there to die; those institutions were little more than petri dishes, not at all sanitary. But that changed because of the changes brought about by germ theory.

By 100 years later the number of hospitals had increased to over 7,000 and their role had morphed into medical research and clinical medicine. Exciting times. But… they cost a lot to operate and the number of patients could not be reliably estimated. The solution? Late in the 1920s hospital insurance was introduced in Dallas, Texas to stabilize cash flow. For a premium of $6 per year Baylor University Hospital would provide 21 days of care to subscribers.

Soon other hospitals adopted this model and formed confederations so that patients could choose a treatment facility. This was the business model for Blue Cross which launched in California in 1932. These were rudimentary insurance plans; they did not include co-pays or deductions, just fixed premiums meant to stabilize cash flow. One consequence is that patients gravitated toward hospital stays (expensive) rather than outpatient treatments (cheaper).

This insurance was paid directly to the hospital and not to the individual. This eliminated any opportunity to “shop around.” Since the money was not coming itemized out of the patient’s pocket, why should he or she care what the price tag was?

The Government Fails to Regulate Medical Insurance

During the mid to late 30s Blue Cross was spreading rapidly. The states moved to try to regulate them to the same standards as other types of “insurance.” But the American Medical Association and the American Hospital Association lobbied to be exempt, claiming an exception due to operating on a non-profit basis. The IRS agreed and ruled that they were also exempt from federal taxation. Blue Cross and other insurance companies emerging in the field operated on a cost-plus basis. Now there was zero incentive to control costs an strive for efficiency.

Hospitals began to compete not on price but by wooing doctor referrals. Doctors were being paid “reasonable and customary” charges. If Dr. C began charging a bit more, Dr. A and Dr. B would follow suit and the standard of “reasonable and customary” inched up. No oversight.

The Modern Medical Insurance Paradigm

When World War II drew us in, two things happened. One, the labor market got tighter since more workers enlisted in the military. Two, price and wage controls were implemented. In order to attract the best employees, companies began offering employer-paid health insurance as a fringe benefit which the IRS recognized as a business expense.

The National Labor Relations Board imposed collective bargaining on health insurance plans so unions began to demand more and more, driving prices up. But a consequence was that the patient became further distanced from the medical system and they lost many choices; one must take what is offered.

In 1965 the government waded into the medical market with Medicaid and Medicare. Initially, hospitals and doctors resisted but when they began to reap the dividends they quickly changed their tune. Now state governments largely controlled the purse strings of most major hospitals and thus could influence policy.

More recently a major factor in driving up medical costs is litigation. Medical malpractice suits have exploded. Cases have increased by a 1:300 ratio in the years from 1969 to 1990 alone. A special class of lawyers have even emerged to take advantage of this low-hanging fruit; these are your ambulance-chasers and your class-action law firms where actual plaintiffs make pennies while the lawyers walk away with the bulk of the settlements.

This short history of American medical insurance should serve to put things into perspective as we have a national debate over how it really should be handled. Should we stay on our present course or model our system on Britain or Canada? Should we believe in a socialist “free for all” system as Bernie Sanders advocates? (Hint: there’s no such thing as free.) Should we adopt an Obamacare model complete with a Jacobin death panel? This will continue to be an evolving national debate.

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Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

A Fundamental Guide to Long Runs

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Long run on an asphalt highway
Long run on an asphalt highway

Many runners, especially newbies, are of the mindset that running long is a workout done solely for preparing for a half marathon, full marathon, or an ultramarathon. In actuality, there’s quite a bit more to the story. They are an important part of a properly balanced training program for runners of all stripes. It is just one aspect of the 10 habits of highly-successful runners. By the way, the same logic applies to walkers as well.

Weekly long distance runs also supply key benefits for athletes that are preparing for a 5K, 10K, or any distance. It also keeps the body from plateauing for individuals intent on burning calories for a weight loss program.

In short, longer distance, slower workouts are just one more factor in a comprehensive workout program. Your easy and recovery runs should make up the bulk of your program in order to avoid injury.

Round out your weekly routine by adding in some interval workouts, fartlek, tempo runs, and sporadic pick-ups to activate your fast-twitch muscle fibers for developing speed. Adding in some hill training will boost leg strength and teaches your legs to handle lactic acid build-up.

Whatever type of workout you have planned for the day it’s important to stick to your workout warm-up routine. It might not seem necessary for a slow long run but in fact it is. And after all, there is something to be said for conforming to habit to keep you honest. The importance of rituals in our everyday lives keeps us balanced.

Long Distance Running Stimulates Physiological Adaptations

Running Times (sadly, a now-defunct magazine) coach and columnist Greg McMillan rightly pointed out that there are 3 distinct physiological adaptations that distance training provides us with.

  • New capillary growth. What are capillaries? These are the smallest of blood vessels; the more you have, the more oxygen-delivery your body is efficiently capable of. The end result is that they enhance your ability to do work. Capillaries are also key during the process of dissipating heat as they direct more blood close to your skin.
  • Musculoskeletal strengthening. As Arnold the Terminator would say, “I’ll pump you up!” Similar to the way lifting weights strengthens particular target muscles, when you add stress to your legs it promotes ligament, tendon, and muscle strengthening. To maintain and build bone density be sure to get enough calcium and vitamin D in your diet. As far as supplements go, CoQ10 is highly encouraged for the many benefits for runners, especially us, ahem, older ones. See the graphic below.
  • Enzyme changes. Running long distance encourages an increase in the amount of enzymes in the legs.
The many benefits of CoQ10
The many benefits of CoQ10

Increase Your Running Distance Slowly but Surely

The majority of wise runners do their weekly long runs when they can allocate the time for both the run and the requisite recovery; usually this means the weekend. I’m comfortable with my long run on Saturday and my recovery run on Sunday. Just look at a marathon training schedule and you will see that two things stick out. First, run distance increases adhering to the traditional 10 percent rule.

Secondly, the 10 percent build-up happens every other week in most plans; a good distance on the alternate week is generally about 10 miles for a good maintenance-distance run if you are training for a marathon. It goes without saying is that this rule becomes even more important as one gravitates to longer and more intense endurance events. The second caveat of the 10 percent rule is to limit your total weekly mileage increase to 10 percent.

Make the Long Run a Social Event

There are good reasons for making your long run a social event. And, not because “misery loves company.” Rather because accomplishment loves company. This is one of the best benefits of running clubs. It is certainly much easier to roll out of bed in the sleepy pre-dawn hours when you know your comrades are waiting for you to start laying down the miles. In fact, distance training and comradeship is the foundation of many long-lasting friendships.

As an example, organizations like USA Fit have made a cottage industry of it, and some would say, have taken the concept too far (strongly encouraged to buy merch, etc.) They’re everywhere; in Texas alone there are at least 20 clubs.

These kinds of organizations seem to be largely responsible for the growing phenomenon of marathon walkers (sometimes called turtles). Not that there is anything wrong with that as long as the race organizers let walkers start at least a couple of hours before the gun for the runners goes off.

Hopefully, this guide to long runs has encouraged you to to insert them into your training regimen. Your heart will thank you, your bathroom scale will thank you, and of course it goes a long way towards managing insomnia.

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Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Top New Year’s Resolution Ideas and the Path to Success

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As the old year fades into the sunset and the new one is ushered in, people all over the world will be indulging, not only in partying but in vowing to self-help. Here is a list of the top New Year’s resolutions for 2020.

Running for fitness and health
Running for fitness and health
  • Getting in better physical shape. This is one we should all be doing and there is always room for improvement. Choose something you enjoy — running, walking, cycling, swimming, yoga; the list is endless. Physical fitness can be as frugal or expensive as you want. My favorites are running and walking (with the dog). I only shell out about $200/year in running shoes.
  • Stop procrastinating. The largest obstacle keeping most people from closing in on their goals is the natural desire to relax and indulge in some frivolity rather than working hard. As soon as you get used to procrastinating it’s hard to avoid, so be prepared to put in a lot of work to change this normal tendency.
Low-carb spaghetti carbonera
Low-carb spaghetti carbonera
  • Eat healthier. We could all do a bit of cleaning up our eating habits. The good news is that access to better food choices is better than ever. Try making something new like my low-carb carbonara pictured above. Eating out is fun but spending time in the kitchen will save you money (so you can pay for that workout gear) and allow you to control the ingredients. Go with whole wheat bread rather than fluffy white. James Hamblin of The Atlantic says, “As many eaters of bread came to understand that white bread is a nutritional equivalent of Pixy Stix—the nutritious, fibrous shell of the wheat having been removed, leaving us with only the inner starch, which our bodies almost instantly turn into sugar—it needed some rebranding.” Eat more fruit. Incorporate nuts into your daily eating regimen. Try a new diet.
  • Expand your confidence and take some chances. Most people don’t exercise their confidence enough and this limits their potential. This is true in the workplace and out of it. In fact, in most cases workers that display confidence are the ones that get ahead. This is true of taking chances as well. If you don’t try, you’ll never know. The best time to start the new you is the beginning of next year when New Year’s Eve is in the rear view mirror.
  • Bring in more money. It’s never enough, is it? While it is important to strike a work/play balance in life, there’s a lot to be said for having a cash cushion. It is never too soon to plan (and save) for retirement. And while we are on the topic of bringing home more bacon, consider improving your credit score.
  • Stop smoking. This one is a classic. Unfortunately, it is one of the hardest to achieve. I should know; I quit about 35 years ago. While we are on the topic, the jury is still out on vaping. Whichever habit is in question, it’s too much money for too little return.
  • Indulge in more quality sleep. Most people don’t get enough. The recommended amount is 7-8 hours. Do you get that much? According to livescience.com, “About 65 percent of Americans get a “healthy” amount of sleep, or at least 7 hours a night, while 35 percent get less than 7 hours of sleep per night.” My Garmin 235 watch syncs with the computer and one of the things it does is generate a graph of my sleeping time and pattern. It’s very eye-opening.
A money house
A money house
  • Read more books. Everything competes for our attention today — the internet, TV, radio, the cell phone. Books may seem old school but they educate, entertain, and improve the function of our brains more than anything electronic. And if you use your local library, it’s a (gasp!) free activity! One of my best reads this past year was Dennis Prager’s Rational Bible: Exodus. Here’s a list of my book reviews.
  • Get out of debt. We’ve already touched on the topic of making more money. If you are in debt (and who isn’t) it is just as important to change that. Look into consolidating your loans. Move credit card balances to a lower interest card. Ditch your bank and join a credit union; you will get favorable interest rates on savings and loans. All these small changes add up.
  • Learn a new language. This is good for your brain health and communication skills. For example, I am fluent in Spanish. Living in Texas, that’s a good thing. Learn a language that you can use locally. Use it or lose it, as they say.
Maggie the Border Collie
Maggie the Border Collie
  • Adopt a pet. We’ve got 4 adopted dogs. Science tells us that pets are good for us so we must really be doing great! Of course having a pet involves responsibility so be ready for that.
  • Take up a new hobby. As an example, my favorite is woodworking. Some people even parlay this into a side gig.

Hopefully this list of top New Year’s resolutions will get you off to a great start. Share it with your friends and social media! Enjoy a bit of frivolity as the old year drifts away.

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Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Exploring the Seabrook Hike and Bike Trails

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A Park Bench along the Seabrook Hike and Bike Trail System
A Park Bench along the Seabrook Hike and Bike Trail System

Seabrook, Texas was founded in 1832. It is just on the north side of the Kemah Bridge on Highway 146. Like most municipalities, as the years went by it added parks to the community. The real stroke of genius was connecting many of these parks with a crushed granite trail. This became the Seabrook Hike and Bike trail.

Parking at the Seabrook Trails

There are three convenient places to park safely. The easiest is the swimming Pool parking lot at Miramar Park, halfway between Todville and Meyer. The second is where Hester Park meets with Todville. The third is at the intersection of Todville and Red Bluff Road.

This trail system is one of my go-to spots for running and hiking. Depending on which options you choose, it is easy to get in ten miles. It doesn’t hurt that trails are so much more forgiving on the knees than concrete. Any kind of exercise is beneficial, whether you take health supplements or not.

Hester Park Bamboo Forest
Hester Park Bamboo Forest

Many, many years ago Hester Park was a working nursery. The land got donated to the city and many of the plants and trees that had been for sale just stayed where they were and thrived, like this bamboo.

Hester Park Crepe Myrtles
Hester Park Crepe Myrtles
Lilies Along the Trail
Lilies Along the Trail
A Massive Oak Tree has Its Limbs Supported
A Massive Oak Tree has Its Limbs Supported
Oak Tree
Same Oak Tree, Different View
Wild Muscadine Grapes
Wild Muscadine Grapes are Abundant Along the Trail (Yum) and are Ripening Now (Late June)
Pine Gully Along the Seabrook Trails
Pine Gully Along the Seabrook Trails

Every now and then an alligator can be spotted in Pine Gully. Other wildlife such as herons, hawks, egrets, turtles, rabbits, javelina, and deer are abundant.

A Heron Waiting for Lunch
A Heron Waiting for Lunch
The Old Iron Bridge
The Old Iron Bridge
The Bridge and Pine Gully
The Bridge and Pine Gully

Seabrook Lucky Trails Marathon

The trails are also the location of the Lucky Trails races each March. An entire weekend is a flurry of activity with a full marathon, half-marathon, relay marathon and 5K. The weather is almost always perfect and these events have no problem selling out.

The Bridge Leading to Pine Gully Park
The Bridge Leading to Pine Gully Park
A Racing Firefighter at the Lucky Trails Marathon.
A Racing Firefighter at the Lucky Trails Marathon.
Passing the Gazebo at Todville Road and Red Bluff Road
Passing the Gazebo at Todville Road and Red Bluff Road

The bottom line? If you are looking for a good way to spend the day, why not explore the Seabrook Hike and Bike Trail System. As an added bonus, the Kemah Boardwalk is only a couple of miles away.


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Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation and financial and energy trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.


How to Lower High Blood Pressure Naturally

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Omron Evolv blood pressure monitor
Omron Evolv blood pressure monitor

They call high blood pressure, or hypertension if you will, the silent killer. That’s because there are no outward symptoms. If you have it you’ll only know if your doctor slaps the arm cuff on and tests it. Your dentist might do it as well.

If you are diagnosed with high blood pressure, the first thing your doctor will do is tell you not to smoke, exercise more, and possibly lose weight. And then comes the inevitable medication. The problem with BP meds is that they all have side effects. The good news is that most of these medications are not all that expensive, even if you don’t have conventional insurance or Medicare Part D.

For example, I take Lisenopril and one of the side effects is that it makes me lethargic. I could tell you a thing or two about blood pressure meds and running. It also gives me a persistent cough. Luckily, there are some non-med things you can do to bring down your BP naturally.

Lower Blood Pressure by Slowing Your Breathing

Sounds like magic, doesn’t it? Well it’s not. The Resperate device has been proven to lower blood pressure. The idea is that using ear buds , a chest sensor strap, and the small device, it guides the user to breathe ever more slowly using guiding tones. The sensor monitors breathing and slows the tones accordingly. This has the effect of relaxing the blood vessels, thereby lowering blood pressure. Using the device over time has a cumulative effect. It is the only FDA-cleared device on the market to do this.

Foods to Lower High Blood Pressure

  • Watermelon. The important component here is citrulline . Once consumed, it’s converted to  L-arginine which is the precursor to nitric oxide. In the body nitric-oxide relaxes the blood vessels which causes the blood pressure to decrease.
  • Ginger- Cinnamon – Cardamom Tea. Ginger and cinnamon are both warming spices that improve circulation. Cardamom is an herb used to treat many conditions. In addition to high blood pressure, it is also effective with liver and gallbladder issues, bronchitis, urinary issues, and more.
  • Onions. The key ingredient is a powerful antioxidant known as quercetin. Quercetin helps lower blood pressure. It also helps to treat chest pain, and angina. It effectively lowers the risk of stroke and heart attack. The best way to get as much of this enzyme as possible is eating your onions raw or lightly cooked.
  • Hibiscus Tea. And you thought it was just a pretty flower! Tufts University conducted a study during which participants sipped three cups of a hibiscus tea daily. They lowered systolic blood pressure by 7 points in a 6 week period on average. These results are on par with many prescription medications.
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  • Pomegranate Juice. This fruit contains natural ACE inhibitors. These prevent those enzymes from damaging your circulatory system. The juice of the pomegranate performs like the medications doctors prescribe for high blood pressure.
  • Dark Chocolate. Good news for me and perhaps for you too! A Harvard study found that consuming just one small square of dark chocolate daily can assist in lowering blood pressure. The higher the cacao percentage the better. Look for over 70%. This study concurs with the growing body of research into the heart-healthy benefits of flavonoids. These compounds present in unsweetened chocolate cause dilation of the blood vessels.
  • Flaxseed. In 2013 a study was published in Hypertension that reported that flaxseed consumption lowers blood pressure in hypertensive patients. Over 100 patients that had been diagnosed with peripheral artery disease were in the study. This condition is associated with hypertension. The patients were assigned to either the flaxseed group or the placebo group. The former ate 30 grams of flaxseed every day for 6 months. There are many ways to add flaxseed to your diet. I even add it (milled of course) to my homemade hot sauce. Omelets? Oatmeal? Salad dressing? Yes, yes, yes.
  • Beetroot Juice. Although some of pressure-lowering effects are due to the minerals it contains, like potassium and magnesium, the real powerhouse here is the high concentration of nitrates. Consuming beetroot juice results in these nitrates being rapidly converted into nitrites by bacteria that live on the surface of the tongue, and in saliva. Next the nitrites are absorbed into the circulation system. Here they make a gas called nitric oxide (NO). This is a cell-signaling molecule which has a powerful relaxing effect on the small muscle fibers in your blood vessels. Consequently, the blood vessels dilate and your blood pressure falls.
  • Nuts. Who doesn’t like nuts? Pistachio nuts seem to have the strongest effect when it comes to reducing high blood pressure. According to the American Journal of Clinical Nutrition, 21 clinical trials, all carried out between 1958 and 2013 bore out this conclusion.

This list will get you started on a delicious way to control your high blood pressure. If you have been diagnosed with it (or just are interested in tracking your health, like you do your weight), it’s a good idea to monitor it on a regular basis. Personally, I use the Omron Evolv Blood Pressure Monitor

It is very accurate and eliminates all the hoses and units. It’s just the cuff that has its own readout. It communicates to your phone by a Bluetooth app if you want to keep a running record of your results.

I hope you enjoyed this article on lowering high blood pressure naturally and found it helpful. If so, please share the link with friends and social media. And if you have some related ideas please share them with our readers in the comment section below. Thanks for visiting!


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About the author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation and financial and energy trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.


Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance

A Book Review

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At first glance, this book by Alex Hutchinson would seem to be just another running book. After all, that’s what the cover photo shows. But in reality the book examines the slippery nature of endurance by looking not only at running, but also mountain climbers, skiers, cyclists, free diving, and more. Regardless of the activity, the boldest among us continue to push the known boundaries of endurance.

Is There a Limit to Endurance?

This is the central question of the book. It turns out that endurance is analogous to nutrition; every day it seems some “qualified person” comes up with the latest and greatest theory. Case closed; mystery solved. Well, until the next day. Then someone comes along and changes the game; moves the marker.

New records are constantly being set, from 25-year-old medical student Roger Bannister’s 4-minute mile to Eliud Kipchoge of Kenya setting a new world marathon record in Berlin. He ran an amazing time of 2:01:39. Ask anyone who is a distance runner; this time is phenomenal under any circumstance. Kipchoge says, “It’s not about the legs; it’s about the heart and the mind.”

He’s on to something there and that is precisely what this book explores. We can talk about physiology all day long but there is something else going on here. The real issue is that the “something” is so hard to quantify.

This book is a must-read (or in all honesty a must-listen since I listened to the audible.com release on my long runs) for any of us weekend warriors who are looking for a little bit more inspiration. The latest nutritional supplement may give us an edge or not but is it real or a placebo effect? Does it matter? You decide.


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Should Runners and Others Supplement with CoQ10?

Health Benefits of CoQ10
Health Benefits of CoQ10
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To use fitness supplements or not to use fitness supplements; that is the question. Like nutritional needs, the definitive answer seems to flip-flop periodically depending on the most recent studies. Sometimes these “studies” are actually funded by a supplement manufacturer and that is certainly a red flag.

But many times they are conducted independently by reputable sources — these should be taken more seriously. Look for researchers from universities or sports  research labs for the most reliable results.

Do Athletes Have a Special Need for CoQ10?

The general consensus to this question is “yes.” Although sedentary people also need it, runners and other fitness enthusiasts have special needs to satisfy. As the image at the top of this article shows, it helps in areas such as energy, inflammation, cardiovascular, and soreness (think 
DOMS or Delayed Onset Muscle Soreness).

Another area of benefit is the antioxidant CoQ10 provides. Antioxidants protect us from the damaging effects of free radicals. These are produced in our bodies when we are exposed to things like sunlight, chemicals, and airborne pollutants such as vehicle exhaust fumes. So if you are out running the roads in the daytime…

The Problem with CoQ10 Supplements

There’s always a catch, right? Well, there are many brands on the market but they are not all created equal. The ones you want to avoid are the synthetic ones that are made from tobacco leaves; they are fairly ineffective. These are referred to as the “cis form.” 

The type that really delivers is the “trans form.” This is identical to the CoQ10 produced naturally within the body. The label may say trans form or Ubiquinone USP Grade. Further, absorption can be an issue. Personally I take the Qunol Ulra CoQ110 which boasts 3 times the absorption of regular products because it is both water and fat soluble.

Two More Considerations

First, you should know that the natural amount of CoQ10 present in your body drops as you age. By the time your 50th birthday rolls around the depletion really begins to accelerate.

Secondly, statins, which are prescribed to lower cholesterol, severely deplete your body’s natural levels of CoQ10, which can be very dangerous. A Columbia University study found that within 30 days, your levels of CoQ10 can be decreased by half.

So the bottom line? If you work out, or are approaching 50 years of age, or are prescribed a statin drug, you should seriously consider supplementing with CoQ10.


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Fitbit and the Myth of 10,000 Steps

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The Japanese Manpo-Meter Step Counter

Who doesn’t recall the obese prison guard on Orange is the New Black several seasons ago monotonously stepping in place because, “10,000 steps a day will cause weight loss.”

Well, that’s not rocket science. Sure, calories burned vs calories consumed will result in weight loss. But although Fitbit has capitalized on that and put 10,000 out as a magic number, it is still just an arbitrary number. There’s no there, there. On their site they say, ” When you join Fitbit, the default goal we set for each member is the magical number of 10,000 steps a day.”

Where the Fitbit Myth Started

Although 10,000 steps is just a number grabbed out of thin air, it does have a history and it didn’t start with Fitbit. Back in the 1960s, following the Tokyo Olympics, a Japanese company began selling the MANPO-METER which was basically a pedometer. They decided that 10,000 steps per day was just what the doctor ordered for better health.

Of course, there was no doctor; this was pure marketing and it worked like a charm. And after all these years, modern marketers have put lipstick on the pig and the Fitbit phenomenon has been the result. It’s hard to walk down the street and not see a handful of people checking their wrists.

The Good News; it Doesn’t Matter

Alright now that the myth-busting is over let’s get down to science. Yes, for fitness and better health we do need exercise. 10,000 steps is a worthy goal but not all steps are created equal. As a rule of thumb, it has long been bandied about that you have to burn 3,500 calories to lose one pound of fat.

But some researchers now cast doubts on that fact. Like everything else, there are just too many variables involved. Bottom line, not all steps are created equal.

To make your effort count:

  • Increase your speed when walking; this will increase your heart rate and metabolism.
  • If you are running, do intervals or some form of speedwork once a week.
  • Consider training for a race. This will motivate you and put you in the company of like-minded people.
  • Hit the hills. This will work you harder.
  • Bump up your mileage/time. To ward off hitting a plateau, increase your effort daily.
  • Change your eating habits. Eat quality food, not junk. Small snacks like nuts are good to keep your blood sugar stable.

So, Should You Invest in a Fitbit?

Absolutely! Most people need some sort of device to see where they are in their training. You aren’t limited to any one type of device.  For example, I use a Garmin. It gives me elapsed time, distance, pace, elevation, cumulative mileage on my shoes so I know when to change them, and more. As a bonus it’s nice enough to be worn as an everyday watch. It also downloads my data to the computer.

It is also quite possible to get your phone to do all this but cell phones don’t always get along with sweat and rain so there will be times when that is not a good option. Today there are any number of training and weight loss apps available to motivate you and keep you on track.

So go ahead and start with Fitbit’s mythical 10,000 steps as as baseline. It is as good as any other number. And remember, there is nowhere to go but up.


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