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

THERE IS A PLAN FOR YOU

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.

From Michael Pollen

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

DO’S

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.

DON’Ts

No Fast Food.

No Soda, diet or other.

No or limited Processed Foods.

Limit Starches, breads, and wheat based products.

Limit Dairy.

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.

Be Healthy,

Coach Brown