Spring Break, Atrophy, and Blue Zone Lesson # 4

Spring

Las Vegas History, Open to the Public

Spring break, Earth day, Ramadan, Easter, Passover, May day: you have got to fit in some kind of spring thing. I got a week and went to Guaymas, Sonora, Mexico. It was not my first choice but I had a great time. Fishing, hiking, snorkeling, kayaking, things that make a vacation great, were all accomplished in a weeks’ fun packed adventure.

2 on 1 leader was lunch
My snorkel spot
Empty beach from the lookout

I made a choice to enjoy the food (and fresh fish) while in pursuit of salad and vegetables in the Mexican cuisine. It proved a tough task. I have proof that it is real, check out this tuna salad. This is seared crusted fresh tuna on a bed of goodness.

Tuna Dinner

Guaymas and its sister resort San Carlos is on the mainland side of the Gulf of California. It has beaches and cliffs and an old world feel to the town. It should also be noted that this is not an expensive place.

This sign means you are close to nowhere

Mister, I’m not doing nothing wrong.

This, unfortunately, is a quote from one of my students. We really need to address this. I was encouraging a small group of 4 or 5 P.E. boys to get into motion during our class. The boys were standing around talking to each other or texting into the cosmos. This whole scenario is way too common. The statement my student made has so many things wrong with it. It is easy to correct the English and understand its origin. “Mister”, amazingly, is the way my students address all teachers; like saying  “Sir” or “Coach”. I don’t know where it came from, but it is acceptable. Then you need to consider that the group is all English, as a Second Language, learners. The wording was not meant to be offensive, it just needs work. I correct what I can and look for understanding.

Next is the real problem, the thinking. This thinking is a flaw most of us share. It is the thinking of most every non-action and couch-potato non-move. If I am not doing anything wrong then it must be okay. In the mind of a 10th grade boy, this is logic. We, adults, have to know and do better.

Physically, “not doing anything” leads to sickness and early death. You are acquainted with atrophy. The use it or lose it concept. We must move to maintain or obtain good health. All of the body processes depend on movement. Spiritually and intellectually we must seek or we become second class people. Here is an old saying I learned from a colleague, “When you are green you grow and when you are ripe you rot.”

Spiritually I must continue to seek or the universe will stagnate for me and I will lose my connection to it. The Noble Path includes Right Conduct and Right Effort…seek. 

Intellectually I must continue to use my thoughts to generate a successful today, I don’t want to not lose the ability to process all sets of events and topics of the day . The negative effect of this is to see the world grow smaller and smaller until you are not part of it.

Here is a link to story about my friend Hans:

If you are interested in learning about Intermitant Fasting or fighting type II Diabetes go check out The Ultimate Health Podcast #467 with Dr. Jason Fong. You watch or just listen.

https://video.link/w/Lbzod
Not a link, just information

THE Blue Zone Lesson #4: 

The Blue Zones

9 Lessons For Living Longer

From the people who’ve lived the longest

by Dan Buettner

This is not meant to be a book review, but a chance to impart some great information that we all need to know.

“Life expectancy of an American born today averages 78.2 years. But this year, over 70,000 Americans have reached their 100 birthday.”

Dan Buettner teamed up with National Geographic to find the world’s longest-lived people and study them. They found pockets of people around the world with the highest life expectancy, or with the highest proportions of people to reach age 100.

The 5 places are:

Barbagia region of Sardinia-mountainous highlands

Ikaria, Greece-Aegean Island

Nicoya Peninsula, Costa Rica

Seventh Day Adventist-around Loma Linda, California

Okinawa, Japan-Island area.

They put together medical researchers, anthropologists,

Demographers, and epidemiologists to search for evidence-based common denominators. They found nine lifestyle and diet habits .

Here is the first Lifestyle habit:

1. Move Naturally.

“The world’s longest-lived people don’t pump iron, run marathons or join gyms. Instead, they live in environments that constantly nudge them into moving without thinking about it. They grow gardens and don’t have mechanical conveniences for house and yard work.”

How do I incorporate this into my life?

“Inconvenience Yourself”

“Have fun, Keep moving’

“Walk”

2. Purpose.

“The Okinawans call it ‘Ikigai’ and the Nicoyans call it ‘plan de vida;’for both it translates to ‘why I wake up in the morning.’ Knowing your sense of purpose is worth up to seven years of extra life expectancy.”

In his book, The author says to take time to see the big picture. For me, I know some days are going to not be pain free. Having a purpose helps me push the pain and strain aside.

#3. Down shift

“Even people in the Blue Zones experience stress. Stress leads to chronic inflammation, associated with every major age-related disease. What the world’s longest-lived people have that we don’t are routines to shed that stress. Okinawans take a few moments each day to remember their ancestors, Adventists pray, Ikarians take a nap and Sardinians do happy hour.

#4. 80% Rule

“‘Hara hachi bu’ -the Okinawan, 2500-year old Confucian mantra said before meals reminds them to stop eating when their stomachs are 80% full. The 20% gap between not being hungry and feeling full could be the difference between losing weight or gaining it. People in the blue zones eat their smallest meal in the late afternoon or early evening and then they don’teat any more the rest of the day.

#5 is next time, don’t miss it.

Be Healthy,

Coach Brown

Lost Friend, Karma, Food Adventures, and Blue Zone Lifestyle #3

I have been blessed with some long-term friends. They have walked with me for 10, 20, 30, 40, 50, 60 years. It hurts when one of them is lost from this world. My friend Hans died. We have been friends since college, more than 50 years. My children have always called him Uncle Hans. We were teammates on a Championship football team and played in a Bowl game together.

2 Days to Game Time at the Rose Bowl

I have kept this photo of us on the field together all these years. We were the same height, same weight, similar strength, and speed at that time. Two undersized guys among giants. We were very competitive with each other and anyone else. He will be missed. Three thoughts come to mind with this event. 1.) Genes are rarely checked. 2.) There is no way to know about anyone’s karma. 3.) There is no way to measure my loss. If I live a long life, I will see friends move on.

Food & Exercise again. I have been tweaking my diet and finalizing my exercise program to fit my aging body. The diet was made up of my main meal 3/4 plant-based and 1/4 meat protein. It has been evolving to 2 or more days a week of having no meat, all plant-based. It is much easier than I anticipated. My Mediterranean-style diet has led me to enjoy a Greek salad. The tastiest one I have found, so far. is at a pizza place here in Vegas, Napoli Pizza & Restaurant.

Greek salad and veggie pizza

It has all the goodies including 3 kinds of olives and feta Cheese. It is delicious. Give the big Greek salad a try as a meal one day a week. My exercise program has been stepped up since my hiking misadventure. I have added more balance exercises to help me in that area. The core of the balance exercises comes from the Ataxia disease website.

Here is a link:

Here is a link to a good article about Blue Zone food: https://www.livestrong.com/article/13770794-longevity-foods/

Here is a link to really good Blog article on Brown Rice from an expert date March 17, 2022.

The Way To Get More Good Years.

The Blue Zone

 Information From The Book

The Blue Zones

9 Lessons For Living Longer

From the people who’ve lived the longest

by Dan Buettner

This is not meant to be a book review, but a chance to impart some great information that we all need to know.

“Life expectancy of an American born today averages 78.2 years. But this year, over 70,000 Americans have reached their 100 birthday.”

Dan Buettner teamed up with National Geographic to find the world’s longest-lived people and study them. They found pockets of people around the world with the highest life expectancy, or with the highest proportions of people to reach age 100.

The 5 places are:

Barbagia region of Sardinia-mountainous highlands

Ikaria, Greece-Aegean Island

Nicoya Peninsula, Costa Rica

Seventh Day Adventist-around Loma Linda, California

Okinawa, Japan-Island area.

They put together medical researchers, anthropologists,

Demographers, and epidemiologists to search for evidence-based common denominators. They found nine lifestyle and diet habits .

Here is the first Lifestyle habit:

1. Move Naturally.

“The world’s longest-lived people don’t pump iron, run marathons or join gyms. Instead, they live in environments that constantly nudge them into moving without thinking about it. They grow gardens and don’t have mechanical conveniences for house and yard work.”

How do I incorporate this into my life?

“Inconvenience Yourself”

“Have fun, Keep moving’

“Walk”

Do you want to add years to your life and life to your years? Start now with the first lifestyle practice and tell me how it makes you feel.

Lifestyle habit:

2. Purpose.

“The Okinawans call it ‘Ikigai’ and the Nicoyans call it ‘plan de vida;’for both it translates to ‘why I wake up in the morning.’ Knowing your sense of purpose is worth up to seven years of extra life expectancy.”

In his book, The author says to take time to see the big picture. For me, I know some days are going to not be pain free. Having a purpose helps me push the pain and strain aside.

#3. Down shift

“Even people in the Blue Zones experience stress. Stress leads to chronic inflammation, associated with every major age-related disease. What the world’s longest-lived people have that we don’t are routines to shed that stress. Okinawans take a few moments each day to remember their ancestors, Adventists pray, Ikarians take a nap and Sardinians do happy hour.

Lifestyle #4 next time, be sure and subscribe.

Be well, Coach Brown

My Day Hike affected by Sarcopenia or Calico Basin call for help.

Calico Basin is a beautiful area just east of Red Rock here in Las Vegas.

 Sarcopenia is defined as age-related muscle loss. It can begin as a 1 or 2% loss per year at age 35, however, after age 60, it is said to accelerate to 3% per year. Loss of muscle is loss of strength.

An ugly fact is that fast-twitch fibers leave at a faster pace than slow-twitch fibers, so you don’t just get weaker you also get slower.

What does that have to do with a day hike in Calico Basin? Lots.

Calico Basin is adjacent to Red Rock Canyon National Recreation Area. It is free and no reservation is required, unlike Red Rock. While exploring the parking lot I found a nice 2-mile loop desert hike. There were other hikers and rock climbers. It was a great short hike. As I exited, I came across a second parking area full of cars with lots more trails. It seemed much more popular based on the traffic and the number of trailheads. I made a note to return the next week and check them out.

The next Saturday I was there starting my hike at 9:30 am. The sign said 3.5-mile loop. No difficulty rating was posted so I figured I was fine. Lots of rock climbers were headed in with fall mattresses on their backs. They wandered off the trail here and there to shear-faced dilemmas of choice. I wandered on. At about 11/2 miles, another trail joined mine. It came from the distant highway. My trail markers soon disappeared but the path dropped into a dry riverbed so I wasn’t worried. After walking a little while a few people passed me going both directions (I’m a slow walker) and it’s a loop trail so that seemed right. There are 3 or 4 huge dry waterfalls to climb. I did what other hikers were doing. The river bed grew wider with heavy gravel and rock base, but the fellow hikers were gone. I knew I was walking around a small mountain and the backside return should be marked soon. I saw nothing so I kept walking. Around noon, I saw a couple, I asked them if they had done this trail before and if they knew the path out? They said yes to my questions and told me I had missed the trail out a ways back. They walked back with me and pointed up the side of the mountain, up a dry waterfall. They continued on the path I left. It was 1000’ up to the peak, which I reached at 1:30. I was now out of water and both quads and hamstrings were cramping. 30 more minutes across the peak and I found the down trail. It was 1000 feet vertical down, over 1 story boulders. I started down, but could not go on. I was gassed and not strong enough to continue.

I grabbed my phone and there was no service. I tried to think about what to do. I paced the rock. I prayed. I found a discarded water bottle with a swallow left. I drank it. Higher power or fate, a text came in. It was from a friend who had sent it in the morning, but there it was at 2 pm. He was home sick with covid-19. I texted back that I needed help.

As he was alerting Rescue for me, 3 experienced climbers came over the ridge. These 2 girls and a guy, guided me all the way down the 1000 foot canyon and now in the dark all the way to the parking lot. They talked on the phone to my friend and to Rescue so that they did not have to come at all. We walked out with the lights on our cell phones.

All these angles get my vote for the karma of the month. Thank you.

There are a lot of lessons in this event. Many hiking rules. The importance of maintaining my strength with regular workouts. I have returned to this area with an experienced friend and found many areas of mistakes for my improvement, so I don’t get in over my head again. Now I have completed the Loop trail correctly and it is still a tough terrain trail, but a beautiful hike.

The Blue Zone

 Information From The Book

The Blue Zones

9 Lessons For Living Longer

From the people who’ve lived the longest

by Dan Buettner

This is not meant to be a book review, but a chance to impart some great information that we all need to know.

“Life expectancy of an American born today averages 78.2 years. But this year, over 70,000 Americans have reached their 100 birthday.”

Dan Buettner teamed up with National Geographic to find the world’s longest-lived people and study them. They found pockets of people around the world with the highest life expectancy, or with the highest proportions of people to reach age 100.

The 5 places are:

Barbagia region of Sardinia-mountainous highlands

Ikaria, Greece-Aegean Island

Nicoya Peninsula, Costa Rica

Seventh Day Adventist-around Loma Linda, California

Okinawa, Japan-Island area.

They put together medical researchers, anthropologists,

Demographers, and epidemiologists to search for evidence-based common denominators. They found nine lifestyle and diet habits .

Here is the first one.

Lifestyle habit:

1. Move Naturally.

“The world’s longest-lived people don’t pump iron, run marathons or join gyms. Instead, they live in environments that constantly nudge them into moving without thinking about it. They grow gardens and don’t have mechanical conveniences for house and yard work.”

How do I incorporate this into my life?

“Inconvenience Yourself”

“Have fun, Keep moving’

“Walk”

Do you want to add years to your life and life to your years? Start now with the first lifestyle practice and tell me how it makes you feel.

Lifestyle habit:

2. Purpose.

“The Okinawans call it ‘Ikigai’ and the Nicoyans call it ‘plan de vida;’for both it translates to ‘why I wake up in the morning.’ Knowing your sense of purpose is worth up to seven years of extra life expectancy.”

In his book, The author says to take time to see the big picture. For me, I know some days are going to not be pain free. Having a purpose helps me push the pain and strain aside.

Lifestyle #3 next time, be sure and subscribe.

Be well, Coach Brown

Not So Fast & Time Restricted Eating

There is a lot of popular talk about the benefits of fasting. 

There is science backing up calorie restriction being able to slow the aging process and help to reset of bodily functions. One of my new year plans was to do a fast or a cleanse.

There are many types of fasts. The most promising looked like something called 5:2, that is 5 days feeding paired with 2 days fasting. I also liked the 16:8 plan which is daily 16 hours fasting paired with 8 hours feeding. This 16 hour fast includes your night’s sleep to make it simpler. After doing some research, I decided on a 5 day program. 2 days fasting and 3 days of veggies only (a  5 day plan). 

This turned out to be easier than I anticipated. The 2 days of fasting were really a liquid diet. These liquid days were under 500 calories per day. I consumed 1 cup of coffee, veggie broth, v-8, green tea, water, and a veggie protein shake each day. On days 3, 4, & 5, I added stir fry veggies and ½ a butternut squash or a sweet potato. That is under 1000 total calories per day. I thought there would be a loss of energy or the usual brain fog from no meat and no complex carbohydrates. I had experienced that on the previous fasting or cleanse adventures, but none of this occurred. Breaking a fast properly is important so I eased into my regular 1800 calories and 4 oz. portion of meat. 2 weeks after the fast, I’m holding at 196 pounds (the lightest I’ve been in 30 plus years) and I am looking forward to additional plunges’ into fasting and weight loss. 

Post Fast Meal

Another week went by and I got an illness of some kind. I believe that it was from exposure from my students. I monitored my temperature and blood pressure. I ended up putting myself back on the blood pressure meds as a safeguard as my BP was a little elevated.

I’ll continue to monitor  my BP. The fasting felt great and I’m planning another in the near future.

The Blue Zone Information From The Book

The Blue Zones

9 Lessons For Living Longer

From the people who’ve lived the longest

by Dan Buettner

This is not meant to be a book review, but a chance to impart some great information that we all need to know.

“Life expectancy of an American born today averages 78.2 years. But this year, over 70,000 Americans have reached their 100 birthday.”

Dan Buettner teamed up with National Geographic to find the world’s longest-lived people and study them. They found pockets of people around the world with the highest life expectancy, or with the highest proportions of people to reach age 100.

The 5 places are:

Barbagia region of Sardinia-mountainous highlands

Ikaria, Greece-Aegean Island

Nicoya Peninsula, Costa Rica

Seventh Day Adventist-around Loma Linda, California

Okinawa, Japan-Island area.

They put together medical researchers, anthropologists, demographers, and epidemiologists to search for evidence-based common denominators. They found nine lifestyle and diet habits .

Here is the first one. Move Naturally.

“The world’s longest-lived people don’t pump iron, run marathons or join gyms. Instead, they live in environments that constantly nudge them into moving without thinking about it. They grow gardens and don’t have mechanical conveniences for house and yard work.”

How do I incorporate this into my life?

“Inconvenience Yourself”; By inconveniencing yourself you can add more activity to your day.

“Have fun, Keep moving”; Make a list of activities you enjoy, do those.

“Walk”; Blue Zone peoples are walking around 5 miles a day, every day.

Do you want to add years to your life and life to your years? Start now with the first lifestyle practice and tell me how it makes you feel.

Next blog will include Lifestyle habit #2. 

Be healthy,

Coach Brown

Turn The Page on 2021

Turn the Page on 2021

We begin a renewed year. I want to re-ignite the blog. In the past, I tried to encourage a healthy diet, exercise, and spiritual living by providing information about what to do with a few examples. I have avoided much talk about Covid, preaching strong immune system protection instead. I did not reach a big enough audience. My plan now is to chronicle what I am doing; more of a diary and adventure travelog with health, fitness and spiritual practice to see as it happens for me.

Update of my Personal Stats.

I am 74 years old, 201 pounds. I have lost 50 so far. I eat lots of vegetables and small amounts of meat. I hike most weekends. I work out regularly. I am regularly reading health literature and I am refining my diet and exercise program. Spiritually, I am still learning. I have had a few personal spiritual experiences which have strongly directed my spiritual activities. I am currently in 3 different spiritual communities. I have a pacemaker (originally installed in January of 1983). I wear hearing aids. I regularly monitor my BP at home as I have a history of high Blood pressure caused by the fact that I have only 1 functional kidney. It has been 38 years since I gave up alcohol.

Goals for Progress

I am planning to lose 40 more pounds, at least 5 or more this year. In order to help with my healthy lifestyle, there are a couple of Christmas gifts to note: 1. A Nutribullet 1200 pro to replace my aging unit and 2. A gift certificate to the Vegas Vegan Culinary Kitchen (Yes, I eat meat). I am planning on teaching for at least 2 more years. This year I want to spend some time with each of my four children and 2 granddaughters. I am going to read at least 4 new books. I will publish this blog monthly or more if my activities warrant that. I have seventy-four years of friends I’d like to reach.

2022 Begins

Windsor Lake, a 2mile brisk walk.

This year begins with me finishing up my winter break from school at my home away from home in Pierce, Colorado. I have had a beautiful break from the day-to-day life challenges of teaching. An interesting note is that I forgot my phone in the car at the Vegas transit terminal. Maybe that’s fortunate. I have enjoyed family and friends at my daughter’s home. The visit included my granddaughter who is a senior at Fort Collins High School and my son who flew in from Long Beach, California. I had long restorative walks, like around Windsor Lake, and plenty of activity, like a beginner yoga class in Fort Collins and the use of my daughters’ elliptical machine. My diet was a small challenge, but my daughter eats healthy, so she had healthy stuff to work with and her understanding of what I was trying to prepare. Processed food being avoided by me more than most other stuff, I turned in part to my emergence eating plan “S.S.S.” That is soup, salad, and shake. I turned to that when I couldn’t use the G-BOMBS theory from Dr. Joel Furman (greens, beans, onions, mushrooms, berries, and seeds).  I avoided any weight gain over the holidays.

Some of the things I regularly read:

Tufts University Health & Nutrition LetterMayo Clinic newsletter

Harvard Health Letter, Harvard Medical School

NEJM: the New England Journal of Medicine

Healthline: Nutrition Newsletter

Forks over Knives

LIFESTRONG.com

MyFitnessPal

Share your Goals

If you always see your health and fitness goals and resolutions fade into the “too much to do” schedule or if it is the same resolution as last year, try sharing them with me and our readers for a little added incentive. Send me your top resolutions and I’ll build blog topics to enhance your mental equivalent for success. Let’s be healthy together as a community.

Next time

I will be sharing Blue Zone information.