You don’t have to get complicated to meditate. You can learn to relax in this anxiety provoking society as easy as counting down from 10 to 1. I thought I’d devise an easier technique for those who are beginners needing a fast easy way to feel bliss.Try This Simple 10 Second Relaxation Technique — WeightLossBlogging.Com
If your life matters, stop your toxic diet and get healthy. Do yourself a favor in this mess we seem to be in and pay attention to your “information diet” as well as to your “healthy diet”. Everything on commercial T.V. is propaganda and spin; news, ads, and programming. I wanted to write something current and trendy with social inequities as a topic. This turned out to be something I did not know enough about from the other man’s perspective. After doing a little research, the information could be and should be a semester college course or a 2-year course in a youth program just to provide everyone with an overview to have an educated opinion on what the real problem is. Pointing you in the right direction may be the best place to start. I recommend the Rich Roll podcast or YouTube #529. Rich interviews John Lewis and John Salley. Lewis is from “Bad Ass Vegan” among his projects and Salley, the former NBA SuperStar who is a well-known entrepreneur and vegetarian. The interviewees explain some of the problems with social inequities as well as diet and health issues in the black communities.
John and John explain the problem as they see it and a solution from their view. The BLM movement and the George Floyd death are discussed. They state clearly what the protests are about. They talk about a multitude of current problems that are facing America today. One social issue they discuss is Food Inequity or the Urban Nutrition Desert. They have a plan to improve the quality of what is being eaten in the Black community. Listen and learn from this podcast. link: https://www.youtube.com/watch?v=WJ6HdT84uWg
I believe that very little investigation is needed to illuminate the same issues in our Brown communities. Change in the diet in the brown communities is happening in the healthy promotion of Mexi-vegetarian cooking. You can check that out online or in select restaurants. The social inequities are another story in the Brown community are another problem to be addressed.
I repeat, if your life matters then take proper care of it. Eat healthy, get a fitness program, find a way to feed your spirit. If your life matters you need to be part of the change. Over 50% of the American population is sick (black, brown, red, blue, yellow, white). These are Lifestyle disorders; obesity, pre-diabetes, diabetes-2, high blood pressure, and coronary heart disease. It is time to change. No one likes to be told what to do, ie. wear a mask, wash your hands, stand back, but this is the time to step up and do the right thing.
There is a solution. Begin here and now.
#1. Stop poisoning ourselves and our children with toxic fast food.
#2. Stop eating processed food. These are made by the companies that gave us cigarettes to addict and eventually kill us.
There is plenty of science to back up an eating change. If you want science, start with Doctor Michael Klaper M.D. Listen to him on Rich Roll podcast #507. Dr. Klaper at 72 has seen the result of the Western diet on the American population. He is giving lectures to medical students on nutrition and a healthy diet. link: https://www.youtube.com/watch?v=Rhs1BB7MbHo
I see the result of a poor diet and lifestyle every day at school. Many boys who come into the locker room are overweight from the government provided free breakfast and lunch and who knows what for dinner. These meals from the Government are supposed to be healthy and nutritious. The meal regulations are mandated by government appointees that are also on the corporate food company boards and therefore promote science for food. Chemistry should not be a food choice. Added to that problem are the student eating habits. The calamity is watching the boys throwing away the apple and eating the chips or doughnut. They are addicted to sugar and salt. The attraction to sugar and salt are natural. They are natural when in nature. This is not that.
Stop poisoning yourself and our children.
Here is another starting point. Dr. John Mcdougall has a free book. You can get it in 20 different languages and a child will understand it. This is not my diet of choice, but you will understand this one in minutes.
Dr. McDougall’s Color Picture Book “Food Poisoning” How to Cure It by Eating Beans, Corn, Pasta, Potatoes, Rice, etc.*
Nothing happens in God’s world by chance.
Where did H.I.I.T. come from?
High Intensity Interval Training is now an accepted and go to training tool. It is not a new concept. I will tell you how I incorporate it into any workout.
The H.I.I.T. workout plan came from Paavo Naurmi, the Flying Finn. It is from a Swedish word for speed play, “Fartlek”. Naurmi won 9 Gold medals and 3 silver medals in the 1920, 1924, and 1928 Olympics. The training technique combines long run, short run, walking, and calisthenics. Fartlek or H.I.I.T. running is a paced run mixed with burst sprint runs at intervals during the workout. No stopping, just pace change during the run. This technique conditioned Paavo Naurmi so that he was able to set 26 world records, an amazing accomplishment in any era.
Incorporating H.I.I.T. into my workouts or yours is the same strategy. While swimming I will increase my pace to my best sprint for 2 minutes and then return to my regular pace. I repeat this pattern every 5 minutes during the entire swim. This of course increases my heart rate and changes oxygen flow and the metabolic functions which go along with these pace changes. This plan works with any cardio style workout including walking. I use the same pattern. The weight workout days are done in a similar way, alternating pace and workout routine to create the same effect of a variable heart rate increase and oxygen exchange.
Here is a plan to try on your weight train days:
5 Tips to Healthy Weight Loss-Ornish Lifestyle Medicine
The following information came from an October 2018 post from The Dr. Dean Ornish Program for Reversing Heart Disease.
1. Choose Plant-Based Low-fat, Nutrient Rich Foods instead of Calorie-dense foods.
An optimal diet for preventing disease and staying healthy is a whole foods, planted based diet naturally low in animal protein, low in harmful fats, and low in refined carbohydrates.
2. Eat small, Frequent, Balanced Meals and Snacks Throughout the Day, but Remember that the Total Calories Count the Most.
The evidence is mixed about whether eating small, frequent healthy meals and snacks affect weight loss. This approach has many advantages, especially for those with diabetes.
3.Stay Hydrated with water, not Liquid Calories.
Studies support the importance of staying well hydrated for weight management and health. Drinking a glass of water prior to eating can also curb our appetite which helps to limit excess calories.
4. Practice Mindful Eating.
Being mindful and aware of what, how, and when we are eating can make a significant impact on weight management, along with making healthy choices that affect our overall health and well being.
5. Practice the Four-Element Lifestyle Approach.
- Fitness: Engage in regular and moderate exercise.
- Stress management: Developing a daily practice and routine is important to reap the rewarding benefits of stress management. The link between our emotional state, weight and overall health is clearly connected.
- Love and Support: Giving and receiving love and support makes us healthier and happier, When we feel better, it is easier to make healthy choices, including the food we choose to eat. Love and support provides us with the need for love and intimacy we long for and often seek out in a bowl of ice cream or a bag of chips in its absence.
- Nutrition: Foods are neither good nor bad, but some are healthful than others. You have a spectrum of choices.
More information on this program can be found at: http://www.ornish.com/ornishliving.
Mindful Meditation Note:
Affirmation of God’s Presence from The Presence by Emmet Fox
God is Life, I understand that and I express it.
God is Truth, I understand that and I express it.
God is Divine Love, I understand that and express it.
The 2 Secrets to Successful Fitness
There are 2 secrets to a successful exercise and fitness plan. The first secret is in the doing. No matter your mood you must get off the couch and get active. The second secret is in your food consumption. That’s it, mood and food. You and I have an exercise and workout plan. Mine has me walking, swimming, weight training, and bike riding on alternating days. I am including some type of High-intensity interval training (HIIT) in each workout. Your plan should include activities you enjoy, mixed with some activities that are needed to maintain your health and fitness. On the days that you don’t feel the motivation to get up and move, remember that mood follows activity, not the other way around.
If I was forced to choose which is more important between diet or exercise, the answer is diet. I don’t mean a diet like, “I can’t eat that, I’m on a diet”. I mean a diet like a food plan for nutrition. A cow’s diet is primarily grass. A lion’s diet primarily meat. God’s creatures have a primary diet and secondary diet of items they eat as needed or as available. My diet has changed over time as I changed. My diet is now more plant based. I am not vegetarian or vegan, but it is “plant rich” as Dr. Mark Hyman of the Cleveland Clinic would say. I try to make 20% to 30% of my plate meat with the balance being vegetables and grain. There are plenty of debates about the best diet plan. Here are my starter rules.
Coach Brown’s Fitness Triangle Diet
Eat Fruits or Vegetables with any meal or snack.
Eat Clean Whole Foods.
Eat Organic, in season, local when possible.
Eat Less Meat: grass-fed, free range, wild caught when possible.
Use Olive Oil or Coconut oil
Do keep to a calorie count appropriate for your goal.
Ask yourself: is this product God made or man made? Pick God.
No Fast Food.
No Soda, diet or other.
No or limited Processed Foods.
Limit Starches, breads, and wheat based products.
Watch out for Sugar, Nitrates, Sodium, High fructose corn syrup.
Watch out for any product with more than 5 ingredients or ones that have ingredients with a really long name.
How to get started
Recently I found a simple and easy way to rebuild my diet. I needed to refresh what I was doing because the Pandemic quarantine has changed my life patterns. I am cooking more for the family and my son’s needs are different from mine. I started to gain weight. Dr. David Katz and a team of nutritionists not backed by big industrial food, has designed software to help. The free website helped pick a diet program and build a sample meal plan for me including a shopping list www.dietid.com.
Dr. Katz also has another website of importance called True Health Initiative https://www.truehealthinitiative.org/ where many health and food rumors and sales pitches are debunked. I recommend that you check out both of these sites.
The quote for this post is from Michael Pollan: Eat food, not too much, mostly plants.
This blog was Fit to Fat and Back. I have renamed it to lead to a new life.
Hormesis, Pandemic, and Herd Immunity
Hormesis came up in a conversation with my Kinesiology studying son. The term has several health and fitness applications. Medically it can be how we humans build antibodies in our physical system. The introduction of a small amount of toxin into our bodies so that our system produces a response to fight the toxin and we build up antibodies. If the toxin comes again or in larger exposure, it will be shut down by the previously produced antibodies (maybe). The theory “what does not kill you, makes you stronger” is the point. There are other conditions that set up hormesis. Wim Hof, aka the Iceman, uses a breathing pattern coupled with cold immersion to create a similar effect. This practice produces strong antibodies in his system. You can check out Wim Hof online. Dr. Stephen Gundry, heart surgeon and diet guru, professes that plants grown in adverse and stressful environments produce more valuable and healthful nutrients in their systems because of hormesis. When you eat these plants you get a bigger benefit. Dr. Gundry sells an olive oil that he says has 30 times the antioxidants of regular olive oil because of the trees poor growing conditions. I am using regular extra virgin olive oil but I’d love to try his product.
We are trying for and working towards herd immunity. This requires a large portion of the population to be exposed to the Corona Virus. The numbers I read regarding herd immunity for previous diseases indicate 40% to 92% of the population would need this exposure to create that situation. This is huge based on this disease’s propensity to kill people with underlying health issues. Consider that over 40% of the people in the U.S. are said to have these underlying conditions. The World Health Organization and the CDC are reporting huge disadvantages for those people with these conditions. In Los Angeles County 93% of the people who died from COVID-19 (over 3700 so far) had underlying conditions. The idea for Herd immunity is not practical. It is a risk not worth the life loss.
A better plan is to promote personal immunity through diet and exercise coupled with a meditation practice. We can build a natural immunity and have a way to fight this and any other disease with life style healthy living. We must have a healthier population. This Pandemic proves that. Let’s promote health and create a fair fight.
Here’s my last video posted for my 10th grade Boys Physical Education class. Build a fitness and workout plan for yourself. Jump right in, if you need help, follow this blog. We can be healthy at 120.