Halloween in Salem, MA

As a resident, I would be remiss if I didn't post something about Halloween in Salem, MA.  This year has been a little bit different than most.  I would say that the biggest difference is that beginning Sunday morning (10/28) everyone was fleeing and prepping for the worst hurricane to ever hit north of North Carolina.  Hurricane Sandy was a huge storm.  They called it "Frankenstorm."  It was compared often to "The Perfect Storm", which struck on Halloween weekend 30 years before, almost to the day.  While Sandy came ashore near Cape May, NJ over 500 miles south of Salem, it's impact was far-reaching and hurricane force winds were recorded hundreds of miles from the center of circulation.  The barometric pressure recorded by the Air Force Hurricane Hunter was just slightly over 940 mb, making Sandy the most intense storm ever to hit the Northeast.  Snow fell in West Virginia due to the entrained cool air.  An explosive jet stream and intense high pressure not only steered Sandy inland, but actually sparked it to intensify the night before landfall.  Despite the cold water Sandy was over, she grew by hundreds of miles and the winds increased from 75MPH to over 90MPH in just a few hours.  This was truly a remarkable and damaging storm.  Salem was lucky to escape most of it's ire, but the empty streets just 2 days prior to Halloween (unprecedented) will likely have a far-reaching economic impact. 

 

 

 

Having said all of this, Salem was still pretty crazy on Saturday, 10/27.  Below is a link to some of my photos.  I hope to post photos from tonight (10/31), Halloween tomorrow.  Enjoy!

http://www.flickr.com/photos/dcelyphotos/sets/72157631883719525/

Hurricane Sandy in Salem

Luckily here in Salem, MA we escaped the worst of Hurricane Sandy's wrath, though we did have terrible conditions and some damage locally.  I was fortunate enough to be able to get outside and walk around before, during, and after the storm. 
In Salem Harbor, the high tide came in at about 11:50AM on Monday, 10/29/2012.  The winds had not yet cranked up as high as they were going to go later, but the tenacious and unrelenting wind was begin to cause damage in the harbor.  Boats were breaking free from their moorings and drifting.  One beautiful sailboat, The Jubilee, had come free and was smashing against the rocks and seawall at Derby Wharf by 8:30AM that morning.  By 9:30AM, when I returned with my camera, a tow boat had managed to tow the Jubilee to a dock near the Salem Yacht Club and secure.  Sadly, on the morning of 10/30/2012, The Jubilee was resting on the rocks in the harbor again.  Apparently they were not able to safely secure the boat properly in the deteriorating conditions and it came free again.

I ventured back to the wharf with my dog between 2:30-3:30PM.  This was during the peak of the winds and storm-blown rain.  I realized what a risk I was taking by being outside and headed home after taking a few pictures.  Branches were dropping and I live on a street that is lined with lots of tall, older trees.

It continued to be very windy and rainy until around 10PM that night when conditions began to improve.  I made it to the wharf this morning (Tuesday, 10/30) and  counted at least 10 boats that had broken loose and washed ashore or broke up.  I have attached a link to my photo set taken in the days around the storm.

http://www.flickr.com/photos/dcelyphotos/sets/72157631888178997/

Turkey and Black Bean Chili Recipe

It’s  National Chili Month so I thought I’d contribute a healthy chili recipe.  Chili is an awesome meal for a number of reasons.  I provides plenty of lean protein, fiber, and lycopene from the tomatoes.  It also has a favorable ratio of protein to carbohyrates.  The heat from the spices and peppers may also aid in digestion and help you burn more calories.

Turkey and Black Bean Chili

2 packages of Jennie-O Extra Lean Ground Turkey Breast

1 bottle of Spicy V8 juice (46 oz. bottle)

1 large can (29 oz.) of Goya Black Beans (rinsed)

1 med. Yellow onion (chopped)

4 TBSP Chili Powder (more if desired)

1 tsp. black pepper

2 tsp. cayenne pepper (more or less if desired)

2 cans of Ro-tel  diced tomatoes

2 tsp. of minced garlic

Optional:  A couple of diced jalapenos and habaneros peppers, depending on your comfort level with spice and desired heat level

 

Directions:  I usually start with a large pot and slowly heat up the V8 Juice, adding the beans, spices, and vegetables.  I then brown the ground turkey and add to the chili.  Once the chili is steaming hot, I add the thoroughly cooked turkey and simmer for about 5 minutes.  I portion the rest and either freeze it or eat within the next 2-3 days.

**There are low sodium versions of both the Goya Black Beans and the Spicy V8 juice.  If you use these you can add a pinch of salt or preferably, some Mrs. Dash to give the chili a little more flavor.  Either way, you’ll be significantly lowering the sodium content of this recipe by using the reduced sodium versions.

Take the Dog for a Walk

Getting active and getting some exercise doesn't mean you have to drench yourself in sweat and pound out miles and miles on the treadmill at the gym (though it is effective!).  Have some fun while you increase the amount of physical activity you are getting daily.  We have an active dog that needs 3 to 4 walks/day.  If we didn't have a dog, we'd be less inclined to go for a 3-4 mile walk each morning and then a couple more miles in subsequent walks throughout the day.  Your pup and your body will appreciate it if you increase the mileage of your walks together.  You can burn a few extra calories by throwing the ball for your companion.

 Less than 50% of Americans get the recommended 30 minutes or more of physical activity each day.  You can easily bump up the amount of time you spend on your feet, and you'll hardly notice it.  I do a few things to get my extra steps in.  In addition to walking the dog I walk around the house while I spent 2 minutes brushing my teeth.  I also try to stay hydrated with lots of clear, non-caloric fluids.  This keeps me moving to the little boy's room at least once an hour!  I will post more tips and tricks in upcoming posts. 

Tropical Strawberry Shakeolgy Recipe

Here is a great recipe that you can enjoy at anytime, especially if you're craving sweets.  It is also also well-balanced with protein and carbohydrates and makes an excellent meal replacement. 

8 oz.  Fage 0% Greek Yogurt
1 cup fresh berries (or thawed frozen berries--I like Wyman's Mixed Berries)
1 scoop of Tropical Strawberry Shakeology

Mixed together and enjoy!  The shot of protein and fiber will keep you feeling full for hours.
It is 355 calories, 40 gram of protein, 48 grams of carbs, and 2 grams of fat.

Get your Tropical Shakeology at:

www.teachbeachbody.com/davidcely

Setbacks Happen, Take Them In Stride

We all have setbacks when it comes to training and staying in shape.  I’ve had more than one of those this week.  It is how we deal with those hurdles that define us.  They will certainly slow us down but they don’t have to keep us from moving forward.  Imagine an Olympic hurdler.  I bet the first time they leapt over a hurdle, they were scared.  They probably didn’t want to catch a leg and fall or maybe they were unsure if they could jump over it at all.  They committed to doing it.  They tried and succeeded.  Then they jumped over another one, and another, and another.  Eventually they were able to jump hurdles at will, almost without breaking stride, and it become routine for them.  To us, it looks effortless.  Hurdles in your life are much the same.  Once you get over one, they rest become easier.  They may not be fun and they may hurt, emotionally and physically, but you can make it over the obstacles that life throws at you.  Like the Olympian Hurdler, you can cruise past the barriers in your life without breaking stride.  People will look at you and think, “That person has it together.”  You can make challenges look effortless.  You just have to try, try again if you fail, and feel success.

I had a full slate of workouts planned for this week, when I pulled some muscles in my back on Monday morning.   I had already committed myself to doing some birding on Cape Cod and in Rhode Island on Monday, so I stuck with my plan.  After dropping my wife off at the airport, I continued south to the Cape with our dog.  There, in Orleans, I successfully relocated a bird called a northern wheatear.   I walked up and down Skaket Beach a couple of times to find this bird and was in a fair bit of pain while doing so.  I turned out to be worth it as I got some decent pictures and this was a life bird.   I took Cooper for a walk on the beach and got back in the truck, deciding I was going to call it a day and head home to rest.   I turned the seat heat on and after about 25 miles of driving,  I decided to tough it out and go to Rhode Island to look for another bird.  It was somewhat uncomfortable to sit in the car, but the beach walk hadn’t been bad.  I figured another hike for a bird and the adrenalin of finding it would be as good for my back and attitude as anything.  I was successful again and found the bird, a wood sandpiper, with little effort.  I got great pictures and shared the experience with a friend of mine from Massachusetts that happened to be there as well.  This wood sandpiper represented only the 5^th record of the species in the lower 48 states. 

This is the northern wheatear on Skaket Beach in Orleans, MA

Wood Sandpiper, Marsh Meadows Wildlife Preserve, Jamestown, RI

I had to cancel my morning workout session on Tuesday and my personal training session on Tuesday night.  My feeling on Tuesday when I woke up was that I was going to be out of commission for the entire week.  I couldn’t really sit, lie down, or lift anything without my back tensing and hurting.  The only thing that seemed to feel OK was standing up and walking around.  I had an early morning appointment with an oral surgeon and was dreading a long sit in the waiting room for my consultation.  After an hour and a half, I saw the surgeon and it was determined that I needed to have a biopsy.  Apparently I had injured my tongue (probably bit it) in the past and the papillae (taste buds?) had grown back much thicker and had created a tough, round bump on the back of my tongue.  It was most certainly benign, but was interfering with my normal chewing, etc. and needed to be removed.  The surgeon said it would likely be painful for a day or two and that I couldn’t exercise for a few days after the procedure.  I thought about my sprained back and that I was already missing the gym.  I lobbied for a quick scheduling of the biopsy and was able to get the surgeon to agree to work me in on Thursday.  My rationale was that I may as well do this when I was already in “down time” from the gym and therefore not miss any more workouts that I had to.

Wednesday morning I awoke to continued back spasms and cancelled my workouts through Thursday.  I did manage to walk around Salem several times and had over 12,000 steps for the day.

Thursday morning (this morning) I had to cancel my morning cardio session and carpool to the gym as I was still very sore when I got out of bed.  I had the “removal/biopsy” performed at 1PM today and at this time, the numbness is starting to wear off and I’m experiencing some discomfort.  I anticipate a return to the gym on Saturday morning as my back seems to be better this afternoon.  

The positive thing about my challenges this week, is that I’m eager to get back to work at the gym.  I have planned for my next work and re-committed to routine.  I have adjusted my calorie intake for my reduced activity and as of this morning, I’ve even lost a pound since Saturday.   It is no fun to be hurt, sick, or dealing with any of the roadblocks that come your way.  But with practice, it is easy to take them in stride.

Renegade Playground Photo

 

That's me in the middle with my wife, Rosanna, on the left and our friend, Bill, on the right.  This event was the Renegade Playground in Louden, NH on 10/6/2012.  It was a 4 mile obstacle race.  Our team was the Nutty Mudders and we all had a great time!  We can't wait to do it again next year and improve our times.

An Introduction Is in Order

My name is David Ely.  I'm currently living in Salem, MA and moved here 5 years ago from Broomfield, Colorado.  I spent 17 years in Colorado, after growing up in Nebraska.  As a farm kid, I was outdoors a lot and I grew passionate about nature and the environment.  I grew up hunting, fishing, trapping, and birdwatching.  I took my love of these things with me to Hastings College where I majored in Biology and Creative Writing.  I transferred to Colorado State University and earned a B.S. in Wildlife Biology.  Though I've seldom worked in my field of study, I continue to learn more about nature almost daily and recreate outdoors whenever I can. 

In addition to my affinity for the natural world, I have also become an avid exerciser and fitness guru.  Often, I combine my interests by working out or staying healthy outdoors.  My activities outdoors include running, cycling, hiking, nature photography, birding, and whale watching, just to name a few.  I also hit the gym regularly, doing strength workouts, intervals, cardio, and sometimes group classes. 

Over the years I found myself becoming more and more interested in nutrition and fitness.  I read Men's Health and Runner's World from cover-to-cover.  I even watched all the early morning infomercials just to see the different workouts.  I became addicted to such reality shows as The Biggest Loser, Extreme Makeover: Weight Loss Edition, Heavy, and I Used to Be Fat.  I was amazed and inspired by the trainers on these programs and even more amazed and inspired by the determined people that decided to change their lives and get healthy.  I decided I wanted to be involved in helping people to change their lives.  I decided to become a Certified Personal Trainer.  In August 2012, I took and passed the ACE (American Council on Exercise) Personal Trainer Certification Exam.  In an effort to learn even more and I have now undertaken another ACE certification study program.  This one is Lifestyle and Weight Management Coach.  I hope to add this to my resume by late November 2012.

I have been married to my wife, Rosanna, for 14 years and we currently have a furry, four-legged child named, Cooper.  We love hiking, running, and walking with our dog and it is a great way to commit to exercise.  We have no yard, so lucky Mr. Cooper gets out several times a day and walks around 5-7 miles with us on our daily excursions.  He actually has a blog of his own, which most people say is pretty funny (though I may be ever so slightly biased).  You can check it out at www.thesalemdog.blogspot.com

I have no concrete ideas about the things I will write about in my blog and I really struggled to come up with a title for it.  I was thinking of things like "my life" or "everything and anything."  The point is, I don't know what I'll write from one day to the next.  I will probably write about birds.  I will probably post about whale watches.  There may be pictures of insects.  There will probably be recipes, nutrition tips, posts about my exercises, and other activities.  I only hope you enjoy reading it and seeing the pictures.  I welcome your comments and critiques.  I encourage your questions.  If I don't know the answer, we will learn it together. 

Thanks for spending a few moments of your time with me and I hope you enjoy whats to come.