My app informed me once again that I made two marathons this month of 2016 - accumulated, of course :-) - 84K this December.
Today at around 9 am, I finished another 10K, with 82 meters elevation gain, burning 460 calories. It was a cold morning, I didn't want to stop moving in order to film a vlog.
I stopped twice though. The first time after the first kilometer to jump and to make some exercises, including grand battement. The second time after the 8th, to stretch and relax.
I try to run once or twice a week, but if I have an opportunity, I allow myself to run 3-4 times, and if I want more, I go for a long walk, combining it either with listening audio books, or to gather some B-roll footage or photographs with a camera.
I borrow the books through another app in a local library, and usually manage to find good titles in the nonfiction section, preferably on business or investment.
For many years I used to listen to music on my runs, but now I reserve my best playlists for dancing and other exercises.
I added a few recent scenes from my life to the visuals of the today's run and put together this 27th vlog.
My next week will be quite busy, so this might be a good chance for me to wish you a happy switch to the new year.
What do they know-all these scholars, all these philosophers, all the leaders of the world - about such as you? They have convinced themselves that man, the worst transgressor of all the species, is the crown of creation. All other creatures were created merely to provide him with food, pelts, to be tormented, exterminated.
Zinc is a nutritionally essential mineral needed for catalytic, structural, and regulatory functions in the body.
The RDA (recommended daily allowance) for adult women and men is 8 mg a day and 11 mg a day of zinc, respectively.
Severe zinc deficiency is a rare, genetic or acquired condition. Dietary zinc deficiency, often called marginal zinc deficiency, is quite common in the developing world, affecting an estimated 2 billion people. Zinc deficiency can cause impaired growth and development in children, pregnancy complications, immune dysfunction, and increased susceptibility to infections. Long-term consumption of zinc in excess of the tolerable upper intake level of 40 mg a day for adults can result in copper deficiency.
Zinc bioavailability is relatively high in meat, eggs, and seafood. Zinc is less bioavailable from whole grains and legumes due to the inhibitory effects of phytic acid on absorption of the mineral.