healthyat120

A student of mine came to class late. She had a note from her counselor. She is trying to be a good person but regularly gets off track. She smelled of tobacco smoke. I thanked her for attending my class this day and suggested she should not be a smoker. The response was at the core of flawed thinking. She said, ” I’m a gown ass woman, I can do what I want.” As I have learned with age, the body and spirit are one and separate at the same time. Youthful people, in general, are very social but they do not recognize nor understand the collective spirit. Each of us shares the burden and success of each individual. We share health and sickness. We share the good feeling and the pain.

I am reminded of a paragraph from the book No Mud, No Lotus by Thich Nhat Hahn (the Vietnamese Buddhist monk). “There are many people who have enormous suffering, overwhelming suffering, and they don’t know how to end this suffering. For many people, this suffering starts at a very young age. Why don’t schools teach us how to manage to suffer? If your suffering is so great, you can’t concentrate, you can’t study, and you can’t focus. The suffering of each of us affects others. The more we can teach each other about the art of suffering well, the less suffering there will be in the world overall and the more happiness.”

I want to tell you that this is starting to happen in public schools, some courses include mindfulness in their curriculum. This action is a result of the stress and suffering from the pandemic. That is a good action to come out of the isolation period.

THE SRING BREAK

My favorite beach and just off my favorite beach

This video has sound from the boat.

My, always essential, spring break had me on the Gulf of California, in the Guaymas/San Carlos area of Mexico. I went on a boat fishing for a lunchtime meal. I went snorkeling in Aquarium Bay, and hiking to a secluded lagoon. birding at a protected estuary, swimming at Dolphin Beach, and sitting on the beach at a fishing village. I ate loads of fish meals as it is a commercial fishing area. This spring break was a renewal of my spirit and I am re-energizing.

After eating my way through this area of Mexico, I am now trying to clean up my dietary habits. My friend and I are in the middle of a 10-day vegan immersion program from Plant Pure Communities. We are doing well in their program. I think I will keep to this for my health and longevity. There is a new movie from the Campbell Clan, From Food to Freedom, https://plantpurecommunities.org/ Watch for free.

I started “no meat” in Mexico. Yes, this is a delicious veggie sandwich; 900 miles south of the border.

Buddhist monk says these 5 morning routines will help you start your day better

Nick Keomahaavong, a Theravada Buddhist monk has a routine he says will help us have a little stillness and mind power in our day.

Make your bed: it will start your day with a positive habit and help organize your mind.
Chanting and Meditation: all the thoughts and stories we allow in our brain can be release to start clean.
Do an act of generosity: these is to release one from greed and set one on a positive path.
Do chores: paying attention to tasks at grounds one in the earth and helps cultivate mindfulness practice.
Limit your dinner: the best way to prepare for the morning is to start the day before.

In the Spirit, Be Healthy, Coach Brown

Uncategorized

THE HUGE DISCONNECT THE GAP BETWEEN WHAT WE KNOW AND WHAT WE DO.

February 26, 2023February 27, 2023 healthyat120

IN February, here in Las Vegas, it is high desert winter. It is characterized by cold nights and cool windy days. Night time temperatures are in the 30’s with day time highs generally in the 50’s. I had two outdoor Saturday adventures. That is, first a climb of Lone Mountain and second a drive/hike that included Rodgers Hot Springs and the Valley of Fire State Park.

Lone Mountain

Lone Mountain is in the sea of suburban roof tops near the north west corner of Vegas. It has a two mile circular trail around the edges of the mountain. The kicker is a near vertical trail to the summit. Up 600 to 3000 feet. At the summit you get a 360 degree view of everything everywhere.

The view from the Summit

View from the summit

The second adventure was a road trip. First stop was Rogers Hot Springs

Rodgers Hot Springs is inside Lake Mead Recreation area. It is a drive-up spot. It has rest rooms and covered picnic areas. The water temperature is 86 degrees year round. It makes a great break spot. I took a friend on this day trip so we had a break here. We had an hour canyon exploring walk. It made the trip into Valley of Fire State park even better.

Lake Mead as seen from Rodgers Hot Springs hike.

The Valley of Fire does not seemed to be named for the dessert heat but rather for its special red rock formations which are way more expansive than the popular Red Rock Canyon miles the the south west. It is a spectacular drive with hiking areas everywhere requiring a return trip. We completely enjoyed this trip. Here just couple of the photos:

Next: FEET, FORKS, AND FINGERS

This is how Dr. David Katz relates to the sky rocketing health issues in America and around the world. He is referencing what is well known to all of us. Feet refers to all people needing regular exercise or activity. Forks is about the importance of what we eat to run our bodies. Fingers is the importance of not smoking. He recognizes and is aware that most people know this, but the issues still exist. He says that the gap between what people know and what people do is the cause of 80% of disease and is preventable. This 80% of disease is what are called lifestyle related diseases. They are the biggies, most heart disease, most cancers, type II diabetes, and Alzheimer’s disease (the most common type of dementia). Dr. Katz says that our zip code not our genetic code is the more important factor in determining our longevity and health span. That is why they are described as lifestyle diseases. In an early career talk he highlighted 6 factors of health for longevity: 1. diet 2. exercise/activity 3. not smoking 4.sleep 5. stress 6. social factors/love.

These 6 things sound a great deal like the Blue Zone formula. I believe this road less traveled must be traveled for us the be healthy. To get motivation watch the 2017 Documentary What the Health again or maybe for the first time. It is on Netflix and other media too.

I received a gift book from my son; The Blue Zone American Kitchen. It is a coffee table style book with lots of good pictures. Besides good recipes, it is a historical account of early American ethic group diet before their eating was corrupted or lost. If you’d like to learn some cool longevity facts listen or watch Rich Rolls interview with Blue Zones Dan Buettner just below.

Finally, This month, a real world problem. I continue my concern with pollution and toxins in our environment. We all heard or read about the mess in New Palestine, Ohio. Of course in our country, it is now a political issue. It should be a right to life issue. Some people will get sick and die. What a mess. With that said, this week (2/23) in The Guardian, a liberal news paper in the UK, there was an article about “forever toxins”. It has map showing the areas in Europe and the UK that are polluted with PFAS. PFAS stands for per- and polyfluoroalkyl substances, it’s an umbrella term for a family of about 12,000 chemicals that are prized for their indestructible and non-stick properties. They are toxic. The mapped areas are massive. The “forever toxins” are detected in the air, water, soils, sediments, and rain. Yes, this life is terminal, but must we speed up the process and our own demies.

In the spirit, be healthy, Coach Brown

Uncategorized

Resolution Failure and Biogerontology

January 16, 2023 healthyat120

January opens with a personal brief evaluation and a resolution to improve. January ends with glossing over of that resolution or a justification so I can live with my failure, again this year. Why do we go through this kind of thinking? It is bad and does not reinforce good thinking or good health habits. I prefer goal setting; short and long-term goals which can grow and adjust with me. There is no failure.

December found me in the chill of Colorado with my family. A lucky flight in the middle of flight cancelations and a myriad of snafus put me in the Siberian weather front. It was -23 degrees before the wind chill was tagged on. It still was a joyful reunion.

Morning Walk

It was warm and homey inside with lots of fun and laughter and I was able to reinforce my personal energy. I finally finished reading, “Ageless. The New Science of Getting Older Without Getting Old” by Andrew Steele. This new field of studying the aging process is called Biogerontology. The book took a long time for me to read as it was at the edge of technical knowledge. Each of the medical breakthroughs that are on the horizon was discussed. My goal or task and yours is to live long enough to reap the benefits of this new and emerging medical study area. The science this there.

Chapter 10 of the book is Titled “How to Live Long Enough to Live Even Longer”. It is turning to the basic rules of good health to increase your health span to match your life expectancy until scientific breakthroughs can be made safe for everyone.

Here are Andrew Steele’s familiar suggestions.

Don’t Smoke
Don’t eat too much
Get some exercise
Get seven to eight hours of sleep
Get vaccinated and wash your hands
Take care of your teeth
wear sunscreen
Monitor your heart rate and blood pressure
Don’t bother with supplements
Don’t bother with longevity drugs-yet
Be a Woman: this improves your life expectancy by about 5 years.

I found a good article in “Livestrong” titled, “7 Things Physical Therapists Do Every Day for Healthy Aging”

Make Resistance Training a Regular Thing: this will reduce age-related muscle loss. 30 to 60 minutes per week.
Put Protein First: every meal, every source, helps maintain muscle and avoid age-related weight gain.
Keep Up With Cardio: aerobic exercise keeps your heart and lungs functioning. 150 minutes a week.
Say Yes to Yoga: strong, flexible, balance to avoid falls.
Take a walk after Dinner: improve digestion.
Get Enough Sleep: benefits body and brain recovery.
Find a Stress Reliever That Works: Walking, meditating, and yoga can all be helpful.

That is plenty of Back to Basics information here for you and me to move forward. There is no failure. Today is a new day.

I really liked this research: On January 4, a randomized study by the University of Colorado Boulder revealed that community gardening could bring great health results. By increasing fiber intake and physical activity, gardening can decrease cancer and chronic disease risk while also benefiting mental health by minimizing stress and anxiety.

Please click and watch this 13-minute YouTube. It is meaningful.

Be Healthy,

Coach Brown

Uncategorized

Fighting the Toxic World, What to do about life?

October 20, 2022October 31, 2022 healthyat120

“ALL EXPERIENCES ARE Proceeded BY MIND, HAVING MIND AS THEIR MASTER, CREATED BY MIND” not from Science of Mind, not from New Thought…It is from THE BUDDHA.

October in Red Rock Canyon.
Too Big of a Topic and conflicting opinion.
AHA: Life’s 7 Rules Plus 1.

Nevada in October is a great hiking month.

It was hot, like 95 to 105 hot, until October 22nd. On that day at 2pm the wind can from the south east in 35 to 65 miles an hour. The daytime high temperature went from 95 to 65 degrees and stayed there. What that means to a hiker is either a change for clothing or a change of environments. I changed from hiking in the higher altitudes of Mt. Charleston and Spring Mountain to lower altitudes of Red Rock Canyon, Calico Basin and Lake Mead. All these places are great hikes.

Mt. Charleston hike

Red Rock Canyon Hike

2.Bad Blog Topic: Toxin.

This blog ended up mostly on the bedroom floor. We all have heard about external environmental toxins. We all have heard about food toxins. The combination is killing us. It was going to be all about the Toxins that we live with while breathing, eating, and just being. You know, all the crap we deal with every day. It turned out to be too big of a topic and surprisingly controversial. When you have a little time, check out “The Plastic Ocean Movie” and learn about Estrogenic plastics. We are hurting ourselves.

So after all my research, check this out.

Lots of data and Science.

3. American Heart Association Life Essential 8

As I read lots of other peoples blogs, I look for supported facts. The blog “Health Secrets of a SuperAger” got my attention with a title “Sleep as a new measure of cardiovascular health. The blog directed me to Aha life’s 7 rules plus 1on the American Heart Association Website. Here are their 8 Essential:

Eat Better
Be More Active
Quit Tobacco
Get Healthy Sleep
Manage Weight
Control Cholesterol
Manage Blood Sugar
Manage Blood Pressure

Each of these points has a link on their website. Any government stuff requires more investigation because every position is bought and paid for somehow. Here’s the link: https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8.

That’s it for this month, Please get linked up with me to stay informed.

Be Healthy,

Coach Brown

Uncategorized

Exercise, Nutrition, and Spirit. Opening Door number 3.

September 26, 2022 healthyat120

The Power Nine of the Blue Zone.
De-Stress to Survive.
Colorado harvest.

Photo by eberhard grossgasteiger on Pexels.com

Blue Zone Power 9

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 are Lifestyle habits:

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’t eat any more the rest of the day.”

#5. Plant Slant

“Beans, including fava, black, soy and lentils, are the cornerstone of most centenarian diets. Meat–mostly pork–is eaten on average only five times per month. Serving sizes are 3-4 oz., about the size of a deck of cards.”

#6. Wine @ 5

“People in all blue zones (except Adventists) drink alcohol moderately and regularly. Moderate drinkers outlive non-drinkers. The trick is to drink 1-2 glasses per day (preferably Sardinian Cannonau wine), with friends and/or with food. And no, you can’t save up all week and have 14 drinks on Saturday.”

7. RIGHT TRIBE

The world’s longest-lived people are either born into or choose to create social circles that support healthy behaviors. Ikarians enjoy tight-knit communities that socialize frequently, while Okinawans build “moai” groups of five friends that commit to each other for life.

Research from the Framingham Studies shows that smoking, obesity, happiness and even loneliness are contagious. Assessing who you hang out with, and then proactively surrounding yourself with the right friends, will do more to add years to your life than just about anything else.

8. BELONG

All but five of the 263 centenarians interviewed in the original Blue Zones areas studies belonged to some faith-based community. Belong to a civic- or faith-based organization, since strong social relationships can add years to your life.

If you already belong to a group, great! If it’s been a while or you aren’t sure where to start, try asking friends and neighbors for their suggestions or search for additional information online.

9. LOVED ONES FIRST

Happy, healthy centenarians in the Blue Zones areas put their families first. This can take shape in many ways, from keeping your aging parents and grandparents in or near your home to being in a positive, committed relationship, which can add up to 6 years of life expectancy.

These are all from the Blue Zone website and you can check out more information there.

http://www.bluezones.com or the book is a good read with lots of indepth interviews.

Exercise, Nutrition/Diet, and (Door #3) SLEEP and STRESS

What I see in the Blue Zone Study is a reference to a lot more than diet and exercise. Here is a link to some solid information for our consideration: