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

DOING H.I.I.T. Workouts and 5 TIPS TO HEALTHY WEIGHT LOSS

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.

BE HEALTHY,

Coach Brown