Years ago I read a book entitled The T-Factor Diet by Martin Katahn. I've always remembered a phrase from the book: "It Takes Fat to Make Fat".
That phrase stuck with me, most likely because it is true. Katahn's phrase may have lots of value for individuals seeking to improve their health and lower their weight.
The simplicity of "it takes fat to make fat" frightens us. If you eat less fat, you will lose weight. The T-Factor Diet encouraged readers to count grams of fat in their diet, rather than count calories. Reducing fat consumption would lead to weight loss, Katahn predicted.
A more subtle insight to the benefits of reduced fat come from a second book, more anthropological and philosophical than dietary: Affluence Without Abundance by James Suzman.
Suzman's book about the African Bushmen of the Kalahari provided an account of their diets. He described a the hunter/gathering tribe consuming a constricted number calories from very few food sources, including some millet. They ate meat rarely. The aridity of the climate severely limited the foodstuffs provided by their gardens. I noticed in the book's photos the beauty and strength of the tribesmen's bodies despite their limited intake of calories. Apparently the resources present in this arid landscape were sufficient to build a strong and healthy body.
Look at reviews of the book on Amazon.com and you become convinced that Katahn's program works. There are present-day diets that refute Katahn's contention on the value of reducing fat intake. I'm not sure why diets would be encouraging people to increase their fat intake? The fad diets probably have complicated explanations for the recommendation that eating fat is good for you, but this defies logic.
Disclaimer (joking)
Avoid the following topics:
Religion
Politics
Sex
Money... and
Diet
Discussions around diet quickly become heated and over-wrought. Dietary habits are almost as charged as the least recommended conversation topics-- religion and politics. Two other sensitive topics--sex and money-- are other subjects mostly avoided in polite society. I'm going add one more sensitive topic to the list-- diet. Though I mentioned it here, please don't say a word about this to your friends!
Monday, August 28, 2017
Sunday, March 12, 2017
Cholesterol Down-- get the river flowing through your blood vessels!
You often hear about cholesterol and the importance of reducing cholesterol levels in your blood. How does is work? I turned to an expert and the information is amazing. Janet Bond Brill, author of Cholesterol Down (2006), my resource for this blog entry. I'm grabbing quotes for pages 191-195 in her book. It gets a little technical-- but a bit of exposure to the science may increase your dedication to an exercise program. I'm trying to follow Dr. Brill's explanations-- and I present them in an abridged version below.
LDL, or low density lipoprotein, is the bad cholesterol. The LDL cholesterol lodges in "the inner lining of the artery walls and and contributes to plaque buildup and atherosclerosis." Walking, Janet Bond Brill explains, "boosts LDL resistance to oxidation," and this decreases the likelihood that LDL cholesterol will cause atherosclerosis of the arteries.
Heart disease seems mainly to refer to problems that occur in the blood vessels rather than the heart itself. That's been my conclusion, listening to stories from friends and family about cardio procedures most often involving the placement of stents in the blood vessels. I was glad to hear that brisk walking is possibly the best method for maintaining the health of your blood vessels.
5 Fun Facts from Janet Bond Brill, Ph.D.
1) Walking changes the size and shape of LDL (bad cholesterol) particles in your bloodstream, beneficially altering them so that they are less dangerous.
2) Finnish researchers studied 104 men and women on an exercise program (mostly walking) and noticed great results: LDL cholesterol dropped by an average of about 11 percent, but HDL, good cholesterol, increased and the antioxidant potential of LDL was strengthened by a huge 23 percent.
3) Where you store your fat accents your likelihood of developing not only heart disease but also diabetes and high blood pressure. Potbellies are bad. A small amount of belly fat is much worse than fat in other areas such as hips and thighs. Walking trims abdominal fat.
4) Some researchers think that exercise improves the body's ability to utilize insulin. This in turn increases the activity of LDL receptors on the liver, which enhances clearance of LDL from bloodstream, subsequently lowering LDL levels.
5) Imagine that the flow of blood through the arteries is like water flowing down a river. Brisk walking speeds up the flow of blood through the arteries, which reduces clogging and inflammation and there helps prevent the atherosclerotic process.
Oh, and one other thing, okay, make that #6
6) Bumping up the intensity of your workouts increases what is called "shear stress," a substantial increase in the speed of blood flowing through your blood vessels. This leads to increased production of nitric oxide in the cells lining the arteries. Nitric oxide promotes dilation of the vessels' interior diameters, which helps prevent clogging and lessens the chance of a heart attack.
Thank- you Dr. Janet Bond Brill!
LDL, or low density lipoprotein, is the bad cholesterol. The LDL cholesterol lodges in "the inner lining of the artery walls and and contributes to plaque buildup and atherosclerosis." Walking, Janet Bond Brill explains, "boosts LDL resistance to oxidation," and this decreases the likelihood that LDL cholesterol will cause atherosclerosis of the arteries.
Heart disease seems mainly to refer to problems that occur in the blood vessels rather than the heart itself. That's been my conclusion, listening to stories from friends and family about cardio procedures most often involving the placement of stents in the blood vessels. I was glad to hear that brisk walking is possibly the best method for maintaining the health of your blood vessels.
5 Fun Facts from Janet Bond Brill, Ph.D.
1) Walking changes the size and shape of LDL (bad cholesterol) particles in your bloodstream, beneficially altering them so that they are less dangerous.
2) Finnish researchers studied 104 men and women on an exercise program (mostly walking) and noticed great results: LDL cholesterol dropped by an average of about 11 percent, but HDL, good cholesterol, increased and the antioxidant potential of LDL was strengthened by a huge 23 percent.
3) Where you store your fat accents your likelihood of developing not only heart disease but also diabetes and high blood pressure. Potbellies are bad. A small amount of belly fat is much worse than fat in other areas such as hips and thighs. Walking trims abdominal fat.
4) Some researchers think that exercise improves the body's ability to utilize insulin. This in turn increases the activity of LDL receptors on the liver, which enhances clearance of LDL from bloodstream, subsequently lowering LDL levels.
5) Imagine that the flow of blood through the arteries is like water flowing down a river. Brisk walking speeds up the flow of blood through the arteries, which reduces clogging and inflammation and there helps prevent the atherosclerotic process.
Oh, and one other thing, okay, make that #6
6) Bumping up the intensity of your workouts increases what is called "shear stress," a substantial increase in the speed of blood flowing through your blood vessels. This leads to increased production of nitric oxide in the cells lining the arteries. Nitric oxide promotes dilation of the vessels' interior diameters, which helps prevent clogging and lessens the chance of a heart attack.
Thank- you Dr. Janet Bond Brill!
Wednesday, March 1, 2017
Not All Uphill (benefits of walking the hills)
Fortunately, I live close to a hilly neighborhood in Austin, Texas. I've been walking those hills for several years now. The biggest problem in Austin is high temperatures. June heat arrives and you can forget walking the hills after sunrise. But the other 8-9 months usually provide great weather for walking and going up and down hills provides great advantages. I strive for about 2 1/2 miles on these walks and usually take 45-50 minutes to complete the workout. And it is a workout-- just read the comments from Greg Isaacs in his book 10,000 Steps a Day to Your Optimal Weight.
Walking hills is almost like a trip to the gym, but without the bad music, stretchy workout garb, and puddles of sweat. Walking on an incline causes a resistance in your muscles of your legs, and to a lesser extent in your stomach and buttocks, much the same way that lifting weight does. If fact, you will actually build muscle and gain strength with repeated hill climbs. Naturally you also burn calories at a high rate, and your lungs and heart get a better cardiovascular workout. (p. 165)
Years ago I heard that walking uphill has different benefits from going downhill and Greg Isaacs explained the difference:
Incredibly, it is not just going up that provided this double-coupon of benefit. Walking downhill has its advantages as well. Doctors at the Voralberg Institute in Feldirch, Austria, examined two groups of people. One group walked up hills and took a tram to the bottom; the other took the tram up and walked down. The researchers were not expecting much from the downhill walking and were surprised to find that it significantly lowered blood sugar level, a risk factor for Type II adult-onset diabetes. Uphill walking lowered triglycerides-- fat in the blood, a risk factor for heart attacks-- but did not have the same sugar-lowering effect as downhill walking. Both groups experienced lowered cholesterol levels, the uphill group more than the downhill. Researchers concluded that the practice of downhill walking is a a good starting point for people who are new to exercise.
Take a look around your town, even if you don't live in the Swiss Alps, and find some hills. They may, or may not, be alive with music, but at least it won't be bad gym music. The health benefits will be music to your ears!
Walking hills is almost like a trip to the gym, but without the bad music, stretchy workout garb, and puddles of sweat. Walking on an incline causes a resistance in your muscles of your legs, and to a lesser extent in your stomach and buttocks, much the same way that lifting weight does. If fact, you will actually build muscle and gain strength with repeated hill climbs. Naturally you also burn calories at a high rate, and your lungs and heart get a better cardiovascular workout. (p. 165)
Years ago I heard that walking uphill has different benefits from going downhill and Greg Isaacs explained the difference:
Incredibly, it is not just going up that provided this double-coupon of benefit. Walking downhill has its advantages as well. Doctors at the Voralberg Institute in Feldirch, Austria, examined two groups of people. One group walked up hills and took a tram to the bottom; the other took the tram up and walked down. The researchers were not expecting much from the downhill walking and were surprised to find that it significantly lowered blood sugar level, a risk factor for Type II adult-onset diabetes. Uphill walking lowered triglycerides-- fat in the blood, a risk factor for heart attacks-- but did not have the same sugar-lowering effect as downhill walking. Both groups experienced lowered cholesterol levels, the uphill group more than the downhill. Researchers concluded that the practice of downhill walking is a a good starting point for people who are new to exercise.
Take a look around your town, even if you don't live in the Swiss Alps, and find some hills. They may, or may not, be alive with music, but at least it won't be bad gym music. The health benefits will be music to your ears!
Saturday, January 14, 2017
Diabetes (Type 2) and Better Health: Your Blood Never Lies
Several years ago I received a shocking phone call from my physician with sobering news: "You've got diabetes." I steadied myself. I had been going for physicals every year since about 1995 and getting my blood work done every year since. He was referring to Type 2 Diabetes and may have been overstating the case. My A1C test showed a blood glucose level that exceeded 6.0 and I was overweight.
My doctor sent me to a diabetes education class and something valuable happened-- I was given a glucometer-- a machine for measuring my blood sugar level at home. The line in the sand for keeping blood sugar levels down on a daily basis seemed to be fairly simple-- if possible, keep your fasting blood sugar level below 100 mg/dl.
The hemoglobin A1c blood test indicates an average blood glucose level over an extended period-- possibly three months. The guideline for diabetes, as I understand it, is 7.0. If your level is over 7.0 on your A1c, you are considered diabetic, and the range from 6.0-7.0 indicates pre-diabetes. I'm not a physician, so please do not consider this explanation as precise enough to diagnose your own situation. My A1c level was 5.9 at my last doctor's appointment in Dec. 2016. Previously I had scored as high as 6.7.
Methods I used for improving my blood sugar levels, include changing diet, exercise and spiritual outlook:
1) Eat less.
(I love food and so this was a tough habit to change!)
2) Walk more.
(I've always liked walking. But the pedometer has allowed me to track my steps. I strive for 10,000 steps a day.
3) Take long walks, 3-5 days a week.
(A long walk can be 30 minutes-1 hour or more. I walk a mile in about 17 minutes and so a one hour walk indicates a distance 3 miles or more of walking. The nicer the environment, the better the walk.)
4) Eat more legumes and vegetables.
(Legumes included black beans, pinto beans, split peas, lentils, etc.. They are packed with vitamins as well as fiber. Vegetables and salads provide the great range of micronutrients your body needs.
5) Eat less sugar and refined carbohydrates, AKA junk food.
6) Follow Louise Hay's guidance regarding your attitude towards life. Louise Hay gives a Probable Cause for diabetic tendencies and provides New Thought Patterns, affirmations you can use to lead to better health in the future. I repeat the New Thought Patterns every day-- several times a day.
Problem: Diabetes
My doctor sent me to a diabetes education class and something valuable happened-- I was given a glucometer-- a machine for measuring my blood sugar level at home. The line in the sand for keeping blood sugar levels down on a daily basis seemed to be fairly simple-- if possible, keep your fasting blood sugar level below 100 mg/dl.
The hemoglobin A1c blood test indicates an average blood glucose level over an extended period-- possibly three months. The guideline for diabetes, as I understand it, is 7.0. If your level is over 7.0 on your A1c, you are considered diabetic, and the range from 6.0-7.0 indicates pre-diabetes. I'm not a physician, so please do not consider this explanation as precise enough to diagnose your own situation. My A1c level was 5.9 at my last doctor's appointment in Dec. 2016. Previously I had scored as high as 6.7.
Methods I used for improving my blood sugar levels, include changing diet, exercise and spiritual outlook:
1) Eat less.
(I love food and so this was a tough habit to change!)
2) Walk more.
(I've always liked walking. But the pedometer has allowed me to track my steps. I strive for 10,000 steps a day.
3) Take long walks, 3-5 days a week.
(A long walk can be 30 minutes-1 hour or more. I walk a mile in about 17 minutes and so a one hour walk indicates a distance 3 miles or more of walking. The nicer the environment, the better the walk.)
4) Eat more legumes and vegetables.
(Legumes included black beans, pinto beans, split peas, lentils, etc.. They are packed with vitamins as well as fiber. Vegetables and salads provide the great range of micronutrients your body needs.
5) Eat less sugar and refined carbohydrates, AKA junk food.
6) Follow Louise Hay's guidance regarding your attitude towards life. Louise Hay gives a Probable Cause for diabetic tendencies and provides New Thought Patterns, affirmations you can use to lead to better health in the future. I repeat the New Thought Patterns every day-- several times a day.
Problem: Diabetes
Probable Cause
Longing
for what might have been. A great need to control. Deep sorrow. No sweetness
left.
New
Thought Pattern
This moment is filled with joy. I now choose to experience the sweetness of today.
This moment is filled with joy. I now choose to experience the sweetness of today.
Friday, September 23, 2016
Body Symmetry-- seeking balance on both sides of the body
My body has always been out of whack. One side very strong. The right side. Big musculature. The dominant side. Left side. Very weak. Underdeveloped. I do everything with my right side and the development, and tension, runs through the right side of my body. The asymmetry in my body is very noticeable. No calf muscle in my left leg. Much more strength on my right calf. Much better coordination.
My beard grows thicker on the right. My left side uncoordinated in comparison to the right. I've made a conscious effort to restore balance. Started shaving using my left hand. Learned how to pare an apple, the one that goes in my oatmeal each morning, using the left hand. Now I can take the skin off of an apple very easily with my left hand. Slow progress.
Even learned that my eyes are asymmetrical. Funny thing though-- I see better with my left eye. The relaxed eye can see more efficiently than the tense, hardworking eye. How do you make your weak eye stronger? Looked into the Bates method of eye improvement. Started wearing a patch over my good eye to make my right eye get more active. May be working? When I go on walks I cover the left eye of my sunglasses. The right eye looks down the street. Things are blurry with that eye. But maybe the right eye will improve by being forced to work? That's my plan. The eye doctor took a picture of my eyes and said "Wow, your eyes are not symmetrical at all." The blood vessels in each eye looked very different.
I have noticed some changes. Strength comes from coordination. Learning to use the left leg for walking. Trying to reduce the dominance of the right leg and right foot. Look at the bottom of your tennis shoes. See how each shoe has been worn out differently. The dominant foot shows much greater wear on the bottom of the tennis shoe.
Steph Curry, great basketball player for the Golden State Warriors, can be seen bouncing basketballs with both hands. The simultaneous dribbling is amazing. He has super control, super balance between right and left side. How can a slender man, not near as tall as his opponents, score so many points. He has superior coordination-- and coordination = strength. Steph Curry's musculature pales in comparison to most of the other NBA players in the league. He is the most coordinated among a peer group of the most gifted athletes in the world.
Imagine how strong you will get if you develop your non-dominant side. My left side has been sitting there like a dormant resource. I'm trying to bring the left side somewhat closer to the right side in terms of strength and muscular development. It the case of vision, I'm striving to relax the right eye to get better vision, something closer to the relaxation of my left eye. It's all about better balance!
My beard grows thicker on the right. My left side uncoordinated in comparison to the right. I've made a conscious effort to restore balance. Started shaving using my left hand. Learned how to pare an apple, the one that goes in my oatmeal each morning, using the left hand. Now I can take the skin off of an apple very easily with my left hand. Slow progress.
Even learned that my eyes are asymmetrical. Funny thing though-- I see better with my left eye. The relaxed eye can see more efficiently than the tense, hardworking eye. How do you make your weak eye stronger? Looked into the Bates method of eye improvement. Started wearing a patch over my good eye to make my right eye get more active. May be working? When I go on walks I cover the left eye of my sunglasses. The right eye looks down the street. Things are blurry with that eye. But maybe the right eye will improve by being forced to work? That's my plan. The eye doctor took a picture of my eyes and said "Wow, your eyes are not symmetrical at all." The blood vessels in each eye looked very different.
I have noticed some changes. Strength comes from coordination. Learning to use the left leg for walking. Trying to reduce the dominance of the right leg and right foot. Look at the bottom of your tennis shoes. See how each shoe has been worn out differently. The dominant foot shows much greater wear on the bottom of the tennis shoe.
Steph Curry, great basketball player for the Golden State Warriors, can be seen bouncing basketballs with both hands. The simultaneous dribbling is amazing. He has super control, super balance between right and left side. How can a slender man, not near as tall as his opponents, score so many points. He has superior coordination-- and coordination = strength. Steph Curry's musculature pales in comparison to most of the other NBA players in the league. He is the most coordinated among a peer group of the most gifted athletes in the world.
Imagine how strong you will get if you develop your non-dominant side. My left side has been sitting there like a dormant resource. I'm trying to bring the left side somewhat closer to the right side in terms of strength and muscular development. It the case of vision, I'm striving to relax the right eye to get better vision, something closer to the relaxation of my left eye. It's all about better balance!
Friday, August 26, 2016
Health Wisdom from the Blue Zones
Been reading a book called "The Blue Zones: 9 Lessons for Living Longer." Find the book very enjoyable and got some tips for healthy living from around the world. Dan Buettner has traveled the world to speak with centenarians, especially those countries with unusually large numbers of people who have reached the age of 100 years and continue to prosper and enjoy life well into very old age.
Buttoner interviewed older men in Sardinia, a place where men seem to do especially well. He also describes wisdom gained in Okinawa, from 7th Day Adventists living in Southern California, strong believers in vegetarianism, and in Costa Rica. Interestingly, many of the healthiest people come from areas with low socio-economic status. Apparently money cannot buy you health. Actually having endured some level of poverty seems to have strengthened these people. Simplicity is often the key. The long-living men in Sardinia had separation from some of the demands placed upon women in their families. The men tended to the flocks. Women took more responsibility for the day-to-day survival of the families, handling the management of money and the well-being of the children. Less stress for the men seemed to help.
A few tips from the 7th Day Adventists--
* 2 or more serving of fruit per day (less lung cancer)
* legumes (peas & beans) 3 times a week (reduces colony cancer)
* tomatoes-- less ovarian cancer
* 5-6 glasses of water (reduces the occurrence of heart attacks)
The group studies in Costa Rica, called Nicoyans, imbued in their men a strong sense of service to their families. The centenarian men felt great loyalty to their family and drew a powerful sense of service from their devotion to children and grandchildren.
Notice that though the Sardinian men benefited from their separation from societal pressure, and were still very valued by their society, and the Nicoyan men maintained great commitment to their families-- neither group emphasized macho-style competition. Both societies had lots of integration across the family unit. People, and especially men, felt valued and important. Nice to know that the older generation was cherished in all groups I have read about in the first portion of the book-- Sardinians, Okinawans, Seventh Day Adventists, and Nicoyans. And the health of these various groups benefited from the separation from mainstream dietary influence-- the modern junk food diet was not known to any of these traditional societies.
Buttoner interviewed older men in Sardinia, a place where men seem to do especially well. He also describes wisdom gained in Okinawa, from 7th Day Adventists living in Southern California, strong believers in vegetarianism, and in Costa Rica. Interestingly, many of the healthiest people come from areas with low socio-economic status. Apparently money cannot buy you health. Actually having endured some level of poverty seems to have strengthened these people. Simplicity is often the key. The long-living men in Sardinia had separation from some of the demands placed upon women in their families. The men tended to the flocks. Women took more responsibility for the day-to-day survival of the families, handling the management of money and the well-being of the children. Less stress for the men seemed to help.
A few tips from the 7th Day Adventists--
* 2 or more serving of fruit per day (less lung cancer)
* legumes (peas & beans) 3 times a week (reduces colony cancer)
* tomatoes-- less ovarian cancer
* 5-6 glasses of water (reduces the occurrence of heart attacks)
The group studies in Costa Rica, called Nicoyans, imbued in their men a strong sense of service to their families. The centenarian men felt great loyalty to their family and drew a powerful sense of service from their devotion to children and grandchildren.
Notice that though the Sardinian men benefited from their separation from societal pressure, and were still very valued by their society, and the Nicoyan men maintained great commitment to their families-- neither group emphasized macho-style competition. Both societies had lots of integration across the family unit. People, and especially men, felt valued and important. Nice to know that the older generation was cherished in all groups I have read about in the first portion of the book-- Sardinians, Okinawans, Seventh Day Adventists, and Nicoyans. And the health of these various groups benefited from the separation from mainstream dietary influence-- the modern junk food diet was not known to any of these traditional societies.
Thursday, June 23, 2016
Swimming: good day in pool
Swimming used to intimidate the hell out of me. Still does. But now I'm working on it. Good policy-- you must do the thing you're afraid of... believe it was Eleanor Roosevelt who said that.
I find that lap swimmers intimidate me the most. These human dolphins go up and down the pool, turning underwater like Michael Phelps when they get close to the wall and speeding off to do another lap. I never thought I could do laps back and forth, to and fro, again and again.
Okay, the unbelievably good lap swimmers still put me to shame. I can go back and forth, but not very quickly, even with the mini-fins. But I am going back-and-forth. Yes, actual laps! Not sure if I have a best stroke. I can do the crawl or freestyle and that's the granddaddy of all strokes. The kicking part still eludes me, but I have the arm movements and I breath on either side. Usually I'll recover with some sidestroke after exerting myself with the crawl.
My two areas of progress.
1) How to Kick with Swim Fins on Breast Stroke:
I watched a DVD on how to kick with swim fins. One guy explained that the breast-stroke kick involves using the fins like paddles. That kick resembles a frog kicking in the water. In order to get some power out of the fins, he explained that you bring your heels together behind you. That turns the fins sideways. Then you kick out, like the frog does. Wow, I did get some more power with that kicking method and felt better, and slightly faster, with my breast stroke today.
2) Increase Breathing Power and Lung Capacity:
Saw I guy who could swim 2/3 the length of the pool underwater! Spoke to him afterwards and told him how amazed I was. Asked him about it. He said he sometimes just works on holding his breath while swimming. Then it dawned on me. I could practice underwater for distance, but can also just practice going longer without taking a breath while doing freestyle swimming. I could increase my lung capacity as part of the normal lap swimming.
Realized a big part of swimming is confidence about breathing. How do you stay calm, keep breathing and wait to get your strength back. Much of it is learning to breath. Breathing is how you stay calm. Getting yourself to relax in the water is what swimming is all about.
Okay, it ain't rocket science. But it did feel like progress!
I find that lap swimmers intimidate me the most. These human dolphins go up and down the pool, turning underwater like Michael Phelps when they get close to the wall and speeding off to do another lap. I never thought I could do laps back and forth, to and fro, again and again.
Okay, the unbelievably good lap swimmers still put me to shame. I can go back and forth, but not very quickly, even with the mini-fins. But I am going back-and-forth. Yes, actual laps! Not sure if I have a best stroke. I can do the crawl or freestyle and that's the granddaddy of all strokes. The kicking part still eludes me, but I have the arm movements and I breath on either side. Usually I'll recover with some sidestroke after exerting myself with the crawl.
My two areas of progress.
1) How to Kick with Swim Fins on Breast Stroke:
I watched a DVD on how to kick with swim fins. One guy explained that the breast-stroke kick involves using the fins like paddles. That kick resembles a frog kicking in the water. In order to get some power out of the fins, he explained that you bring your heels together behind you. That turns the fins sideways. Then you kick out, like the frog does. Wow, I did get some more power with that kicking method and felt better, and slightly faster, with my breast stroke today.
2) Increase Breathing Power and Lung Capacity:
Saw I guy who could swim 2/3 the length of the pool underwater! Spoke to him afterwards and told him how amazed I was. Asked him about it. He said he sometimes just works on holding his breath while swimming. Then it dawned on me. I could practice underwater for distance, but can also just practice going longer without taking a breath while doing freestyle swimming. I could increase my lung capacity as part of the normal lap swimming.
Realized a big part of swimming is confidence about breathing. How do you stay calm, keep breathing and wait to get your strength back. Much of it is learning to breath. Breathing is how you stay calm. Getting yourself to relax in the water is what swimming is all about.
Okay, it ain't rocket science. But it did feel like progress!
Sunday, June 12, 2016
NBA Finals (ball movement vs. star power)
I've been following the NBA playoffs more closely than usual. One thing I noted-- was when Shaq, Kenny Smith and Charles Barkley were dissecting a Golden State victory with host Ernie Johnson on Inside the NBA-- Kenny Smith said "reminds me of how we used to play in high school." He commented that it was all about ball movement.
So my thought was that in high school you don't have established stars with major egos and major contracts. The pro game is so devoted to the "star system" and sometimes it looks like one-on-one basketball.
I think the star system has created problems for Lebron James. Whenever he gets into these finals-- the Cavs go to him, especially when some of their other stars are injured. So it becomes Lebron against the world-- and he usually loses in those final series. And I don't see the ball flow that Steve Kerr has created with Golden State. Golden State won a few games when Curry and Klay Thompson were slumping.
Even Michael Jordan and Scottie Pippen had the advantage of Phil Jackson's triangle offense in the Nineties. I believe you need that kind of thing to win championships. ESPN and highlight clips and the star system excite the fans. But it takes more than that to win the championship...
The Spurs have that offensive flow under Gregg Popovich.
Maybe Steve Kerr learned a few tricks playing for Phil Jackson.
So my thought was that in high school you don't have established stars with major egos and major contracts. The pro game is so devoted to the "star system" and sometimes it looks like one-on-one basketball.
I think the star system has created problems for Lebron James. Whenever he gets into these finals-- the Cavs go to him, especially when some of their other stars are injured. So it becomes Lebron against the world-- and he usually loses in those final series. And I don't see the ball flow that Steve Kerr has created with Golden State. Golden State won a few games when Curry and Klay Thompson were slumping.
Even Michael Jordan and Scottie Pippen had the advantage of Phil Jackson's triangle offense in the Nineties. I believe you need that kind of thing to win championships. ESPN and highlight clips and the star system excite the fans. But it takes more than that to win the championship...
The Spurs have that offensive flow under Gregg Popovich.
Maybe Steve Kerr learned a few tricks playing for Phil Jackson.
Monday, May 30, 2016
Austin and the "Healthy Living Revolution"
Hey, I helped start this Healthy Living Revolution.
I moved to Austin in the 1970s. The population back then pushed 300,000 souls. Now we are pushing a cool 1,000,000. And I do mean a cool million! Austin wreaks with coolness, hipsters everywhere you look. Went to see a film yesterday at the Alamo Drafthouse, a movie theater so hip, while you watch the film, a beer you can sip. Just don't talk or look at your cellphone during the movie! Tattoos, beards, and youthful energy flew freely. The Law of Attraction at work....
Austin had an early reputation as an open-minded outlook, deep in the heart of Texas. Texas seemed a "loose-limbed" place, as stated by songwriter Michelle Shocked. Texas offered more space and psychological freedom than my crowded Long Island, New York, my point of origin.
Austin proved to be fertile ground for progressive thinking and a relaxed lifestyle. Willie Nelson helped the hippies and rednecks get along on speaking terms. Relaxed lifestyle for me meant working 20 hours a week as a waiter. I had serious free time-- for enjoying my own thoughts and sharing vegetarian meals with friends.
Those hippie roots helped turn Austin into an "Idea City," a phrased used to describe Austin GSD&M, a homegrown advertising agency. One of Austin big ideas-- Living a Healthy Lifestyle-- means we learned how to eat well, from mustard greens to lentil beans, and to exercise. And, yes, we got too self-absorbed, extreme and overly precious about our beliefs.
Portland, Oregon is our sister city, the northwestern version of Idea City.
I am amazed at how other places took so long to catch the wave. But they do catch up. Word has gotten out. Information travels quickly these days. A few big ideas:
1) Healthy living could help solve the diabetes crisis.
2) Healthy living could remedy the obesity crisis in a hurry.
3) Healthy living is more cost-effective than doctor visits and hospital visits.
(Though doctors and hospitals are great when they are most needed.)
It ain't rocket science... but 1/2 hour or more of exercise per day and eating a plant-based diet and you've punched the ticket to a more enjoyable life.
I'm glad I live here!
I moved to Austin in the 1970s. The population back then pushed 300,000 souls. Now we are pushing a cool 1,000,000. And I do mean a cool million! Austin wreaks with coolness, hipsters everywhere you look. Went to see a film yesterday at the Alamo Drafthouse, a movie theater so hip, while you watch the film, a beer you can sip. Just don't talk or look at your cellphone during the movie! Tattoos, beards, and youthful energy flew freely. The Law of Attraction at work....
Austin had an early reputation as an open-minded outlook, deep in the heart of Texas. Texas seemed a "loose-limbed" place, as stated by songwriter Michelle Shocked. Texas offered more space and psychological freedom than my crowded Long Island, New York, my point of origin.
Austin proved to be fertile ground for progressive thinking and a relaxed lifestyle. Willie Nelson helped the hippies and rednecks get along on speaking terms. Relaxed lifestyle for me meant working 20 hours a week as a waiter. I had serious free time-- for enjoying my own thoughts and sharing vegetarian meals with friends.
Those hippie roots helped turn Austin into an "Idea City," a phrased used to describe Austin GSD&M, a homegrown advertising agency. One of Austin big ideas-- Living a Healthy Lifestyle-- means we learned how to eat well, from mustard greens to lentil beans, and to exercise. And, yes, we got too self-absorbed, extreme and overly precious about our beliefs.
Portland, Oregon is our sister city, the northwestern version of Idea City.
I am amazed at how other places took so long to catch the wave. But they do catch up. Word has gotten out. Information travels quickly these days. A few big ideas:
1) Healthy living could help solve the diabetes crisis.
2) Healthy living could remedy the obesity crisis in a hurry.
3) Healthy living is more cost-effective than doctor visits and hospital visits.
(Though doctors and hospitals are great when they are most needed.)
It ain't rocket science... but 1/2 hour or more of exercise per day and eating a plant-based diet and you've punched the ticket to a more enjoyable life.
I'm glad I live here!
Wednesday, May 11, 2016
Cheryl Richardson-- More To Life Than Meets the Eye
Cheryl Richardson (best-selling author)
Notes from Interview
You Can Heal Your Life --DVD—interview portion -- #7
Unconscious in my early years
Influenced by Louise Hay
Cheryl has an attractive presence, expressive, relaxed and
nice voice
Met Louise Hay
·
liked that she teaches from her own experience
·
practical nature of book
·
w/ specific ailments, affirmations
More to Life Than Meets the Eye
·
picked up Louise at airport
·
came out like a Queen
“The way I think may be influencing my life.”
Sticky Notes
·
wrote exact computer I wanted
·
and I wanted “free travel”
·
got computer from boss
·
friend took her on free trip to Boca Raton
·
no longer sees Universe as Santa Claus
·
but master of my own destiny
Challenges w/Purple… laughs, means something else….
Challenges w/Purpose ?, w/People
Lack of Clarity
·
we think in generalities
·
know what you want
·
clarify what you want
Lack of Information
·
we say… “I must be afraid”
·
we say… “I’m sabotaging myself.”
·
But really People Don’t Have The Info
But we will take action w/help
Isolation is a problem
Intention—“I want to write a book”
Make it into smaller steps—
·
go to the right people for suppor
·
Don’t go to the hardware store for milk
·
(wrong people)
Spiritual Growth—relationships
·
dated a man’s potential
·
forced me to grow
·
unbalanced relationships
·
“tried to get them on board”
Got my own apt (33-34 years)
Craft Myself a Great Partner
·
Please allow this or something greater to
occur—that supports my highest and best interests.
Treasure Map
Affirmation + Action= Miracles
Personal Ad in Paper—Took Action
Michael—13 years ago
Strong Affirmation
Intentions & Affirmations—we don’t know the power
Emmett Fox—early 20th century philosopher
·
deepest desires—don’t want to say things aloud
·
say things out loud
·
Action plan—make the space to allow in what we want
Affirmation + Emotional Power
(step into that state)
Living in the –
Powerful Emotional State
And
Energetic State
·
love
·
Abundance
Install these affirmations
(program yourself)
Make a John app!
Make a (Your Name here) app!
Thursday, April 28, 2016
3 Keys to Longevity-- Diet, Exercise, Involvement
Anatomy of an Illness
by: Norman Cousins
Dr Rene Dubos:
from the Introduction to the book
Dr. Alexander Leaf, of Harvard Medical School, has recently made extensive clinical and social observations on very old people in several parts of the world. His studies have led him to suggest the longevity is correlated with a rather frugal diet but of well-balanced composition, vigorous and continued physical activity, and involvement in community affairs to the end of one's life. Complete retirement from active life life does not seem to be a good way to reach a very old age.
by: Norman Cousins
Dr Rene Dubos:
from the Introduction to the book
Dr. Alexander Leaf, of Harvard Medical School, has recently made extensive clinical and social observations on very old people in several parts of the world. His studies have led him to suggest the longevity is correlated with a rather frugal diet but of well-balanced composition, vigorous and continued physical activity, and involvement in community affairs to the end of one's life. Complete retirement from active life life does not seem to be a good way to reach a very old age.
Tuesday, March 1, 2016
Health v Health Care
Got this off the JH Kunstler blog-- from one of his readers:
Steve
sprawlcapital
March 1, 2016
Health, as opposed to health care, is something that a person earns for him or her self through good set, physical exertion and avoidance of toxins.
I can only speak for myself, but I want health, not health care. I know from experience that health care rarely provides health.
Steve
sprawlcapital
March 1, 2016
Health, as opposed to health care, is something that a person earns for him or her self through good set, physical exertion and avoidance of toxins.
I can only speak for myself, but I want health, not health care. I know from experience that health care rarely provides health.
Wednesday, February 10, 2016
Golf Course-- a duffer's journal
Thought about calling this "A Hacker's Journal"-- but somebody would have come looking for a computer hacker story. This about an inept golfer-- AKA "a duffer."
Jokes are made about golf. I played 18 holes today so I guess the joke was on me. I felt tired by the end. Not exactly triumphant. The bad news-- my score was 119. The good news-- I came in second place in our threesome!
Does golf provide physical exercise if you use a golf cart to go from hole to hole? Yes, if you hit the ball all over the place. I spent time looking through weeds and walking on the edges of a lake.
You do commune with nature. You're outdoors and not checking your cellphone constantly. Those two things are beneficial right there.
I drank beer and ate pizza with one of my golf partners-- the guy that won. He was pretty generous in not giving me too many tips on how to be a better golfer. Advice was the last thing I needed. The beer helped us relax and we celebrated a good day.
I didn't take my pedometer with me. I preferred to focus on the golfing and not on the steps. Even using the cart, I bet I got several miles of walking done.
My most remarkable achievement-- I left 4 clubs behind in the process of playing 18 holes. I would take a sand wedge and a putter if I got in a sand trap. I'd play the ball and then use my putter on the green. I left the sand wedge behind and rode the cart to the next hole. I kept making the same mistake-- left my 9 iron, 8 iron and then 7 iron on various holes on the course-- and only realized the clubs were missing after progressing a few more holes. Guess what? Nice golfers retrieved my clubs and I got them all back at the pro shop in the clubhouse! People are good!
So here's a golf joke from the Internet:
Jokes are made about golf. I played 18 holes today so I guess the joke was on me. I felt tired by the end. Not exactly triumphant. The bad news-- my score was 119. The good news-- I came in second place in our threesome!
Does golf provide physical exercise if you use a golf cart to go from hole to hole? Yes, if you hit the ball all over the place. I spent time looking through weeds and walking on the edges of a lake.
You do commune with nature. You're outdoors and not checking your cellphone constantly. Those two things are beneficial right there.
I drank beer and ate pizza with one of my golf partners-- the guy that won. He was pretty generous in not giving me too many tips on how to be a better golfer. Advice was the last thing I needed. The beer helped us relax and we celebrated a good day.
I didn't take my pedometer with me. I preferred to focus on the golfing and not on the steps. Even using the cart, I bet I got several miles of walking done.
My most remarkable achievement-- I left 4 clubs behind in the process of playing 18 holes. I would take a sand wedge and a putter if I got in a sand trap. I'd play the ball and then use my putter on the green. I left the sand wedge behind and rode the cart to the next hole. I kept making the same mistake-- left my 9 iron, 8 iron and then 7 iron on various holes on the course-- and only realized the clubs were missing after progressing a few more holes. Guess what? Nice golfers retrieved my clubs and I got them all back at the pro shop in the clubhouse! People are good!
So here's a golf joke from the Internet:
A golfer walks off the 18th green, hands his putter to his caddie and says, "Kid, you've got to be the worst caddie in the world."
The caddie replies, "Sir, that would be too much of a coincidence."
Monday, January 18, 2016
Walk Like a Hippie
Started this blog two years ago-- with the stated goal of walking 10,000 steps (5 miles) per day.
I began with an Omron pedometer. At a certain point I switched to the Fitbit. The Fitbit gives an electronic, digital and more high tech feel to your workout. I never wanted to wear a Fitbit to sleep. I have enough problems sleeping without a Fitbit watching over my tossing and turning!
The Fitbit fell off my wrist one day. The Fitbit was gone. I liked being liberated. I went back to the Omron pedometer. You can keep it in your pocket. It counts your steps. It lets you know how many minutes you have made at a fast pace, called aerobic steps. The pedometer is a mechanical device. It has no GPS to a satellite. It counts your steps based on the movement in your hips.
I like to put the Omron pedometer in my pocket when I go out to exercise. My main exercise is walking. I've learned that if you walk about 4-5 miles per day-- you will feel healthy. That's good news. A good portion of that walking should be aerobic walking. I walk about 116 steps per minute when I am in exercise mode.
I feel even better if I go up and down hills.
The best investment you can make towards retirement-- is to exercise every day. If you walk for health you increase the chances you will make it to retirement age still feeling good.
Maybe I like the pedometer because it measures hip movement-- and I used to be a hippie.
So eat like a hippie, mainly vegetables and beans and whole grains. And walk like a hippie-- using your hips. You will feel the benefits.
I began with an Omron pedometer. At a certain point I switched to the Fitbit. The Fitbit gives an electronic, digital and more high tech feel to your workout. I never wanted to wear a Fitbit to sleep. I have enough problems sleeping without a Fitbit watching over my tossing and turning!
The Fitbit fell off my wrist one day. The Fitbit was gone. I liked being liberated. I went back to the Omron pedometer. You can keep it in your pocket. It counts your steps. It lets you know how many minutes you have made at a fast pace, called aerobic steps. The pedometer is a mechanical device. It has no GPS to a satellite. It counts your steps based on the movement in your hips.
I like to put the Omron pedometer in my pocket when I go out to exercise. My main exercise is walking. I've learned that if you walk about 4-5 miles per day-- you will feel healthy. That's good news. A good portion of that walking should be aerobic walking. I walk about 116 steps per minute when I am in exercise mode.
I feel even better if I go up and down hills.
The best investment you can make towards retirement-- is to exercise every day. If you walk for health you increase the chances you will make it to retirement age still feeling good.
Maybe I like the pedometer because it measures hip movement-- and I used to be a hippie.
So eat like a hippie, mainly vegetables and beans and whole grains. And walk like a hippie-- using your hips. You will feel the benefits.
Sunday, December 20, 2015
Foods That Can Save Your Life
Recently I visited New York City, the place of my birth. NYC has gone nuts with tourists. I guess I'm one of them. My favorite activity up there is reading the tabloid newspapers. Gotham is the place for scandal, insult and injury. The New York Post and The Daily News capture that wild and crazy New York vibe better than any other print format. But get this-- I read an article in the Dec. 16, 2015 on "Foods That Can Save Your Life" by Reed Tucker and it made good sense.
Tucker attributed the nutritional concepts and recommended foods in his article to Dr. Michael Greger, author of "How Not To Die" and that's a pretty compelling title.
Here they are:
1) Beans-- Yay! I'm a major legume fan. If American knew about "legumes"-- black beans, lentils, garbanzos (key ingredient in humus), split peas-- we would have a healthier country.
2) Berries-- article recommends black berries and blueberries as great anti-oxidants.
3) Red cabbage-- anticancer properties, a "cruciferous" variety. Hope you learn 1-2 new nutritional vocabulary words from reading this blog entry-- legumes and cruciferous
4) Greens-- "eating an extra servings of greens a day correlates to a 20% risk reduction for heart attacks or strokes."-- Hey, we love our stats!
5) Mushrooms-- apparently mushrooms do have magical powers. They have "an amino acid called ergothioneine that may slow cell death." Erogthioneine will not be the quiz, but mushrooms will be.
6) Flaxseeds-- they have more lignan than anything else on the planet. Lingnan is "a cancer-preventing compound." You have to ground the seeds. I have purchased flaxseed oil rom Whole Food Market. And I got milled flaxseed, a flour-like substance from Costco.
7) Nuts-- Walnuts are "high in omega-3 fatty acids." That's a good legal high especially because it reduces your risk of stroke by 50%!
8) Turmeric-- "The spice contains a pigment called curcumin that may play a role in preventing cancer, lung disease and brain disease." The article recommends you eat 1/4 teaspoon a day-- or maybe eat more Indian food and learn to cook Indian flavored dishes with turmeric.
9) Whole grains-- help you live longer and reduces risk of heart disease, Type 2 diabetes, obesity and stroke. Brown rice is my go-to grain dish and been eating the dish for decades.
10) Tea-- green tea and white tea recommended for lowering blood pressure, cholesterol and body fat. And Greger say "you should eat the tea leaves" for their nutritional value. Now that's a new one on me. Maybe you should read his book!
While in NYC-- I read a chalk message on the sidewalk-- Exercise empowers longevity-- and the same can be said for good nutrition.
Eating right empowers longevity... That's a tabloid headline we can all use.
Tucker attributed the nutritional concepts and recommended foods in his article to Dr. Michael Greger, author of "How Not To Die" and that's a pretty compelling title.
Here they are:
1) Beans-- Yay! I'm a major legume fan. If American knew about "legumes"-- black beans, lentils, garbanzos (key ingredient in humus), split peas-- we would have a healthier country.
2) Berries-- article recommends black berries and blueberries as great anti-oxidants.
3) Red cabbage-- anticancer properties, a "cruciferous" variety. Hope you learn 1-2 new nutritional vocabulary words from reading this blog entry-- legumes and cruciferous
4) Greens-- "eating an extra servings of greens a day correlates to a 20% risk reduction for heart attacks or strokes."-- Hey, we love our stats!
5) Mushrooms-- apparently mushrooms do have magical powers. They have "an amino acid called ergothioneine that may slow cell death." Erogthioneine will not be the quiz, but mushrooms will be.
6) Flaxseeds-- they have more lignan than anything else on the planet. Lingnan is "a cancer-preventing compound." You have to ground the seeds. I have purchased flaxseed oil rom Whole Food Market. And I got milled flaxseed, a flour-like substance from Costco.
7) Nuts-- Walnuts are "high in omega-3 fatty acids." That's a good legal high especially because it reduces your risk of stroke by 50%!
8) Turmeric-- "The spice contains a pigment called curcumin that may play a role in preventing cancer, lung disease and brain disease." The article recommends you eat 1/4 teaspoon a day-- or maybe eat more Indian food and learn to cook Indian flavored dishes with turmeric.
9) Whole grains-- help you live longer and reduces risk of heart disease, Type 2 diabetes, obesity and stroke. Brown rice is my go-to grain dish and been eating the dish for decades.
10) Tea-- green tea and white tea recommended for lowering blood pressure, cholesterol and body fat. And Greger say "you should eat the tea leaves" for their nutritional value. Now that's a new one on me. Maybe you should read his book!
While in NYC-- I read a chalk message on the sidewalk-- Exercise empowers longevity-- and the same can be said for good nutrition.
Eating right empowers longevity... That's a tabloid headline we can all use.
Tuesday, November 24, 2015
Timothy Ferriss-- Master of the The "4-Hour" Universe
Timothy Ferriss seems strange to me-- a guy always in overdrive, like he's in an headlong rush to get somewhere, has to get there before everyone else, has to measure everything, brainstorm ad nauseam, chew an idea down to its microscopic essence and then spit it out for even more detailed evaluation. The guy is driven, he loves numbers. Timothy Ferriss wrote 4- Hour Workweek and the one I'm more interested in 4- Hour Body. He's a tango dancer, a martial artist, an entrepreneur, an Ivy Leaguer, a bestselling author, a guinea pig for his own ideas and experiments. Timothy doesn't just do something. He does it to death. He does it beyond it, and by it... I mean everything-- food, diet, exercise, sex to beyond saturation. The man is a true American-- doing to excess, measuring compulsively... I get exhausted just staying the name Timothy Ferriss. He's the self-help guru of the millennials, a generation short of time, by their way of thinking.
I have to admit I almost grew to like Timothy Ferriss as I combed through 4- Hour Body. You kind of have to admire a guy who studies the female orgasm and explores the clitoris with the relentless devotion of a dweeby kid learning a new computer game.
My favorite Ferriss observation from 4-Hour Body concerns his study of glucose readings. I check my glucose levels as I was diagnosed as pre-diabetic. I prick my finger a few times a day. Ferries implanted a glucometer beneath his skin! I've learned what kind of eating spikes my glucose, usually it is overeating, too much bread, too much carbs and sugar. And Timothy summed up a good approach in his numbers-driven, scientific approach "For Fastest Fat Loss, Minimize Your Blood Sugar Bumps Above 100 To No more Than Two Per Day." (p. 146)
Ferriss correctly observes that rapid fat loss is facilitated by lower glucose levels. He focuses on the number 100-- calls it "Beautiful Number 100"-- and that is a good glucose number to use as your benchline. Have to admit that I was impressed with how close Ferriss's recommendations correlate to what I have learned from checking my blood glucose for over a year now. If I keep my blood glucose number to near 100, or lower, for the greater part of the day, I lose body fat, and feel better and healthier. Got to hand it to that crazy man, his compulsive approach works on occasion-- and he hits the ball out of the park. And, by the way, he can teach you how to hit a baseball in another chapter of the book.
I have to admit I almost grew to like Timothy Ferriss as I combed through 4- Hour Body. You kind of have to admire a guy who studies the female orgasm and explores the clitoris with the relentless devotion of a dweeby kid learning a new computer game.
My favorite Ferriss observation from 4-Hour Body concerns his study of glucose readings. I check my glucose levels as I was diagnosed as pre-diabetic. I prick my finger a few times a day. Ferries implanted a glucometer beneath his skin! I've learned what kind of eating spikes my glucose, usually it is overeating, too much bread, too much carbs and sugar. And Timothy summed up a good approach in his numbers-driven, scientific approach "For Fastest Fat Loss, Minimize Your Blood Sugar Bumps Above 100 To No more Than Two Per Day." (p. 146)
Ferriss correctly observes that rapid fat loss is facilitated by lower glucose levels. He focuses on the number 100-- calls it "Beautiful Number 100"-- and that is a good glucose number to use as your benchline. Have to admit that I was impressed with how close Ferriss's recommendations correlate to what I have learned from checking my blood glucose for over a year now. If I keep my blood glucose number to near 100, or lower, for the greater part of the day, I lose body fat, and feel better and healthier. Got to hand it to that crazy man, his compulsive approach works on occasion-- and he hits the ball out of the park. And, by the way, he can teach you how to hit a baseball in another chapter of the book.
Wednesday, November 18, 2015
Walk the Prettiest Streets in Your Neighborhood
Choose a great place to walk. Find the prettiest streets within easy reach of your neighborhood. Your goal, walking 10,000 steps or 5 miles a day, gets more manageable if you locate a healthy, inspiring place to walk. My hometown of Austin, Texas has Hike and Bike trails where there is no worry about traffic.
Think about your neighborhood. Most Americans, outside the major metropolitan areas, have a car. Use your car to get to the most beautiful streets or trails in your area. Park the car. Get out and start walking. Have a pedometer. If not, wear a wristwatch. Try to walk for 1/2 hour to 1 hour. Depends on your conditioning and the free time available to you. The pedometer can tell you how far you've walked and provide other details. The added information can be very motivational.
Just by walking 20 minutes a day you separate yourself from the unfit masses of couch potatoes. Give yourself credit, psychologically speaking, when you reach the 20 minutes mark. Say "Way to go self!" I find the outdoors to be more fun than any gym.
I found an area about 4 miles from my house. It's hilly. The walk is more aerobic because of the hills. There are sidewalks. Very few cars use the streets because it is a residential area. The streets are free in America. It it's not a gated community, you can get in there. If there are trees and open spaces you can breath the clean air. Nobody has ever stopped me or asked whether I live in the area.
By moving a few miles away from my house for my walk, I actually feel richer.
Think about your neighborhood. Most Americans, outside the major metropolitan areas, have a car. Use your car to get to the most beautiful streets or trails in your area. Park the car. Get out and start walking. Have a pedometer. If not, wear a wristwatch. Try to walk for 1/2 hour to 1 hour. Depends on your conditioning and the free time available to you. The pedometer can tell you how far you've walked and provide other details. The added information can be very motivational.
Just by walking 20 minutes a day you separate yourself from the unfit masses of couch potatoes. Give yourself credit, psychologically speaking, when you reach the 20 minutes mark. Say "Way to go self!" I find the outdoors to be more fun than any gym.
I found an area about 4 miles from my house. It's hilly. The walk is more aerobic because of the hills. There are sidewalks. Very few cars use the streets because it is a residential area. The streets are free in America. It it's not a gated community, you can get in there. If there are trees and open spaces you can breath the clean air. Nobody has ever stopped me or asked whether I live in the area.
By moving a few miles away from my house for my walk, I actually feel richer.
Wednesday, November 11, 2015
Eating the Right Foods at the Right Time
"Hardwired for Fitness"
by Robert Portman PhD and John Ivy PhD
This material below is abridged from Hardwired for Fitness (p.121-122)
Breakfast (Restoration 7:00 AM- 9:00 AM)-- The Restoration Meal
You go without food while you sleep. Breakfast reduces the physiological stress of going without food while you sleep. The restoration meal also much recharge your energy in preparation for the mental and physical activities of the day. * Carbohydrate (the body's main source of rapid energy) is a key macronutrient to consume during this interval.
Lunch (Activity 9:00 AM- 5:00 PM)-- The Activity Interval
Your body will perform best by consuming high carbohydrate foods during this interval since your brain relies predominantly on carbohydrates for energy and muscle convert carbohydrates into energy more efficiently than protein or fat.
* Late Afternoon- There is a marked decline in energy expenditures in late afternoon. Thus, the latter stages of Activity Interval represent an ideal time to consume a nutritious supplement that is high in macronutrients, such a fat and protein. These macronutrients are more satiating than carbohydrates.
Dinner (Rebuilding 5:00 PM-- 8:00 PM)-- The Rebuilding Interval
The Rebuilding Interval is the time when the circuit responsible for rebuilding and restoring protein is most active. Foods high in protein are more easily converted into muscle protein. * Protein is the most efficient macronutrient to be consumed during the Rebuilding Interval.
(Late Eaters.... caution-- Overweight Individuals were two or three ties more likely to consume a higher proportion of their daily calories after their evening meal compared with normal weight individuals.
by Robert Portman PhD and John Ivy PhD
This material below is abridged from Hardwired for Fitness (p.121-122)
Breakfast (Restoration 7:00 AM- 9:00 AM)-- The Restoration Meal
You go without food while you sleep. Breakfast reduces the physiological stress of going without food while you sleep. The restoration meal also much recharge your energy in preparation for the mental and physical activities of the day. * Carbohydrate (the body's main source of rapid energy) is a key macronutrient to consume during this interval.
Lunch (Activity 9:00 AM- 5:00 PM)-- The Activity Interval
Your body will perform best by consuming high carbohydrate foods during this interval since your brain relies predominantly on carbohydrates for energy and muscle convert carbohydrates into energy more efficiently than protein or fat.
* Late Afternoon- There is a marked decline in energy expenditures in late afternoon. Thus, the latter stages of Activity Interval represent an ideal time to consume a nutritious supplement that is high in macronutrients, such a fat and protein. These macronutrients are more satiating than carbohydrates.
Dinner (Rebuilding 5:00 PM-- 8:00 PM)-- The Rebuilding Interval
The Rebuilding Interval is the time when the circuit responsible for rebuilding and restoring protein is most active. Foods high in protein are more easily converted into muscle protein. * Protein is the most efficient macronutrient to be consumed during the Rebuilding Interval.
(Late Eaters.... caution-- Overweight Individuals were two or three ties more likely to consume a higher proportion of their daily calories after their evening meal compared with normal weight individuals.
Monday, November 2, 2015
AARP'S 50 Ways to Stay Healthy (10 for the Men)-- Part 5
From AARP magazine, October 2015 (p. 46- 48)
by: Joe Kita (abridged by Blog editor)
41) Buy memories. Boys love toys, but doing stuff is better than buying stuff. Vacations with friends bring me lasting joy than money spent on material things such as cars. Reminiscing about the experience afterward achieves nearly the same level of happiness as the original event.
42) Squirrel away nuts. After age 50, a man's metabolism slows down. A weight-loss trick is to consume whole almonds. Almonds are low calorie (22 nuts have 169 calories) and satisfying and leave you feeling full.
43) Find a purpose. Men, more than women, define themselves by their careers. At retirement, they can lose self-worth, which can lead to depression, excessive drinking and other health problems. Are you at risk? Do you agree with these three statements:
by: Joe Kita (abridged by Blog editor)
41) Buy memories. Boys love toys, but doing stuff is better than buying stuff. Vacations with friends bring me lasting joy than money spent on material things such as cars. Reminiscing about the experience afterward achieves nearly the same level of happiness as the original event.
42) Squirrel away nuts. After age 50, a man's metabolism slows down. A weight-loss trick is to consume whole almonds. Almonds are low calorie (22 nuts have 169 calories) and satisfying and leave you feeling full.
43) Find a purpose. Men, more than women, define themselves by their careers. At retirement, they can lose self-worth, which can lead to depression, excessive drinking and other health problems. Are you at risk? Do you agree with these three statements:
- I sometimes feel as if I've done all there is to do in life.
- My daily activities often seem trivial and unimportant to me.
- I used to set goals, but that now seems like a waste of time.
44) Get a grip. Having a firm handshake is a sign of vitality and long lie. But it's not just weak grip strength that puts you at a higher risk for heart attack, stroke and death. It's overall strength, so commit to total-body-strength-training program.
45) Stamp out erection issues. Worry over impotency can cause... impotency. Here's a test to see if the problems are physical or psychological. Wrap a length of postage stamps around the base of your penis. Secure the ends together and go to sleep. Repeat for three consecutive nights. (See if your penis has been successfully mailed to Milwaukee-- joke, I'm joking, Blog editor.) If the stamps are torn along a perforation the next morning, you're still having good nocturnal erections, which means any get-it-up difficulties you're experiencing are probably due to emotional stress. (This is one case where snail mail works better than email! And we recommend "Forever" stamps for repeating this experiment for as many years as you like-- joke. I'm joking again!-- Blog editor)
46) Get your lucky 7. Research shows the less people sleep, the faster their brains age. One online brain-training program notes that those who sleep seven hours a night have the best score on its cognitive tests.
47) Build muscle. Between ages 50 and 70, sedentary people lose 30 percent of their muscle strength. You can counter this decline by strength training for just 30 minutes, two or more days a week. After only about 18 to 20 weeks of training, older adults can expect t add about two pounds of muscle and to increase strength by 25 to 30 percent, according to the American Journal of Medicine.
48) Follow the buddy system. Men, especially as they age, tend to become solitary beasts, much less likely to form deep, lasting friendships than women. Researchers say the lack of positive social relationships is comparable to smoking and alcohol consumption for increasing mortality risk. Make an effort to cultivate friends-- both new and old-- and spend more quality time with family.
49) Eat Indian. Most Indian food contains the yellow piece turmeric, with the active ingredient circumin, which may be one of the most powerful antioxidants for men. India, where turmeric is a dietary staple, has one of the lowest prostate cancer rates in the world. Plus, studies have shown that the spice may reduce inflammation as well as fight Alzheimer's disease, arthritis, Parkinson's disease and some cancers.
50) Bone up with a beer. A nice cold beer is not just refreshing, it may also help to strengthen bones. A 2013 report in the International Journal of Endicronology notes that the barley and hops in beer make it a good source of the mineral silicon, important for bone formation and health. Even better: The type of silicon in beer, orthosilicic acid, is extra easy for your bones to absorb.
Sunday, November 1, 2015
AARP's 50 Ways to Stay Healthy (10 Ways to Outsmart Diabetes)-- Part 4
From AARP magazine, October 2015 (p. 42- 46)
(abridged by Blog editor)
Over 29 million Americans have diabetes. Another 86 million have pre diabetes. The resulting circulatory, heart and eye problems make life more difficult and sad. Here are 10 ways to prevent or manage the disease.
31) Sprinkle with cinnamon. One gram (just a pinch or light sprinkle) of cinnamon can lower blood sugar levels in people with type 2 diabetes. Try it on your morning cereal, coffee, or dusted on yogurt.
32) Don't just sit there. If you spend two hours a day or more watching television your risk of developing type 2 diabetes increases by 14%, according to a report published in the Journal of the American Medical Association. Run around the block between shows...
33) Have a cuppa. Drink more than two cups of coffee (16 ounces) per day.
34) Seek Greek. The famous Mediterranean diet-- vegetables, fruits, legumes, whole grains, fish and red wine-- supplemented with extra-virgin olive oil, can reduce your risk for type 2 diabetes by 30%.
35) Mind your meds. Be aware of the side effects of prescription and non-prescription drug. They may interfere with your blood glucose levels.
36) Stress less. Chronic worry and stress not only contribute to insulin resistance but also make it harder for your pancreas to move blood glucose out of your bloodstream. Relax with meditation and deep breathing.
37) Flex your muscles. A 2012 study in the Archives of Internal Medicine showed that men who lifted weights for at least two and a half hours every week lowered their risk of diabetes by 34 percent.
38) Fix it with food. These foods eaten daily can help you manage your blood sugar.
(abridged by Blog editor)
Over 29 million Americans have diabetes. Another 86 million have pre diabetes. The resulting circulatory, heart and eye problems make life more difficult and sad. Here are 10 ways to prevent or manage the disease.
31) Sprinkle with cinnamon. One gram (just a pinch or light sprinkle) of cinnamon can lower blood sugar levels in people with type 2 diabetes. Try it on your morning cereal, coffee, or dusted on yogurt.
32) Don't just sit there. If you spend two hours a day or more watching television your risk of developing type 2 diabetes increases by 14%, according to a report published in the Journal of the American Medical Association. Run around the block between shows...
33) Have a cuppa. Drink more than two cups of coffee (16 ounces) per day.
34) Seek Greek. The famous Mediterranean diet-- vegetables, fruits, legumes, whole grains, fish and red wine-- supplemented with extra-virgin olive oil, can reduce your risk for type 2 diabetes by 30%.
35) Mind your meds. Be aware of the side effects of prescription and non-prescription drug. They may interfere with your blood glucose levels.
36) Stress less. Chronic worry and stress not only contribute to insulin resistance but also make it harder for your pancreas to move blood glucose out of your bloodstream. Relax with meditation and deep breathing.
37) Flex your muscles. A 2012 study in the Archives of Internal Medicine showed that men who lifted weights for at least two and a half hours every week lowered their risk of diabetes by 34 percent.
38) Fix it with food. These foods eaten daily can help you manage your blood sugar.
- Beans, peas and lentils-- protein rich legumes
- Dark Chocolate
- Oatmeal
39) Limit red meat. A study showed that eating an extra half-serving a day of red meat increases the risk of diabetes by 50 percent.
40) Squeeze some citrus. Eating oranges, grapefruits, lemons and other citrus fruits can slow glucose uptake, helping keep your blood sugar levels under control, a study in the journal Preventive Medicine concludes.
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